Taurine Capsules

Taurine is an amino acid found mainly in the heart, brain and muscles. Most amino acids are joined together by the body to make protein, but taurine is not. It stays free inside cells, where it has functions of its own. The body gets taurine in two ways: it makes some from cysteine, another amino acid, and it absorbs some from meat, fish and dairy foods.

Sources: Memorial Sloan Kettering Cancer Center; peer-reviewed review, "Taurine and nutrition".

Taurine plays an important role in the working of the heart, muscles and nervous system. Inside cells, it balances fluids, salts and minerals, which keeps them properly hydrated. The body needs it to process bile acid, which breaks down dietary fat. Cells also use it to produce energy. As an antioxidant, taurine protects cells from oxidative stress, and it is the most abundant amino acid in the retina of the eye. In the brain, it has a calming action on nerve signals. Research into wider benefits is at an earlier stage. Studies suggest taurine may increase oxygen uptake during exercise, delaying fatigue, and may limit muscle damage, aiding recovery. Early research also points to possible benefits for blood pressure and for the way the body uses insulin.

Sources: Cleveland Clinic; Mayo Clinic; Memorial Sloan Kettering Cancer Center; peer-reviewed review, "Effects and mechanisms of taurine", 2018.

L-taurine is another name for taurine. Chemical databases list the two names as the same compound. Taurine has no mirror-image forms, so the "L" does not mark a separate version, and only one form is sold in supplements.

Source: PubChem, US National Library of Medicine.

Studies of taurine in adults have used between 500 mg and 10 g a day. Reviews of exercise research class 0.5 to 2 g a day as a low dose and 3 to 5 g as a moderate one. Effects were reported most consistently at 1 to 3 g. Published safety data identify 3 g a day as a level that can be taken long term with confidence. For comparison, food provides about 58 mg a day in a diet containing meat and fish, and almost none in a vegan diet.

Sources: peer-reviewed reviews ("Taurine in sports and exercise", 2021; "Taurine and nutrition"); Cleveland Clinic Journal of Medicine.

Studies have given taurine either as one daily dose or split across the day. After a dose, blood levels rise within about 10 minutes, peak after roughly an hour and return to normal within 6.5 hours. Exercise studies therefore give taurine one to three hours before activity.

Source: peer-reviewed review, "Taurine in sports and exercise", 2021.

Taurine has been studied alongside other supplements. In one trial of 36 men, taurine taken with branched-chain amino acids led to less muscle soreness after exercise than either taken alone. Energy drinks combine taurine with caffeine, and that pairing is the one safety reviewers have studied most. Taurine is known to interact with some prescription drugs, so anyone taking them should ask their doctor before using it.

Sources: peer-reviewed review, "Effects and mechanisms of taurine", 2018; Cleveland Clinic; EFSA 2009 opinion.

Taurine is well tolerated at the doses used in research. Studies lasting up to a year have given adults 1 to 6 g a day without serious side effects. Excessive intakes have been linked to nausea, vomiting, headache and stomach pain. EFSA reviewed taurine in 2009 and found no safety concern at the intakes of regular energy drink users. Anyone pregnant or breastfeeding should speak to a GP or pharmacist first.

Sources: Cleveland Clinic Journal of Medicine; Cleveland Clinic; EFSA 2009 opinion.

Seafood is the richest source of taurine, especially shellfish. Red meat, poultry and dairy contain smaller amounts. Plants contain almost none, apart from some seaweeds.

Source: peer-reviewed review, "Taurine and nutrition".