Taurine
An amino acid involved in heart, muscle, and nervous-system function.
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What it is
Taurine is an amino acid your body makes and that's abundant in meat and seafood. It plays roles in heart function, bile, and nerve signaling, and is a common energy-drink ingredient.
How it works
Taurine is an amino acid abundant in the heart, muscle, and nervous tissue, involved in cell hydration, calcium handling, and bile formation. These broad roles underlie its use in energy and cardiovascular contexts, though its exact performance effects are debated.
What it's been studied for
Taken to support exercise performance, heart health, and energy.
What the evidence shows
Evidence is mixed and generally preliminary — some studies suggest modest performance or cardiovascular effects, but firm conclusions are limited.
Who should consider it
It's used for exercise performance, heart, and energy support, and it's a common energy-drink ingredient. The evidence is mostly preliminary, so expectations should be modest.
Amounts commonly studied
Studies use a range, commonly around 1-3 g per day.
How to take it
Studies use around 1-3 g per day, taken with water. It's well tolerated even at gram doses, and timing is flexible.
Forms & absorption
Powder or capsules; also present in many energy drinks.
Food sources
Meat, fish, and shellfish; the body also makes some. Plant foods contain little, so vegans have lower intake.
Safety & interactions
Very well tolerated, even at gram doses. Few known interactions.
Myths & what it won't do
Myth: taurine is the stimulant that gives energy drinks their kick. Reality: it isn't a stimulant — caffeine does that; taurine's role is subtler. Myth: it's proven for performance. Reality: results are mixed and preliminary.
Common questions
- Is taurine a stimulant?
- No — despite being in energy drinks, taurine isn't a stimulant. The energy 'kick' comes from caffeine and sugar.
- Does it improve exercise performance?
- Some studies suggest modest effects, but the evidence is mixed and preliminary.
- Is it safe?
- Very well tolerated, even at gram doses, with few known interactions.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Taurine
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Waldron M, Patterson SD, Tallent J, Jeffries O. The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis. Sports Med. 2018;48(5):1247-1253. View study →Note: Pooled 10 small studies and found a modest improvement in endurance performance.
- Waldron M, Patterson SD, Tallent J, Jeffries O. The Effects of Oral Taurine on Resting Blood Pressure in Humans: a Meta-Analysis. Curr Hypertens Rep. 2018;20(9):81. View study →Note: Pooled 7 small studies (103 people): blood pressure fell about 3 mmHg on average. The authors called the findings preliminary.