Ingredient guide
Taurine is a sulphur-containing amino-acid-like compound that the body makes and uses in the heart, brain, and muscle. Meta-analyses show small reductions in blood pressure and modest endurance benefits. It is well tolerated at typical supplement doses.
Moderate evidenceTaurine is a sulphur-containing molecule, often grouped with amino acids though it does not build proteins. Your body makes some, and you get more from meat, fish, and dairy. It is concentrated in the heart, brain, and skeletal muscle. As a supplement it is a tasteless white powder, also added to many energy drinks and some infant formulas.
Taurine helps regulate calcium signalling in cells, stabilises cell membranes, and acts as a mild antioxidant. It is also involved in making bile salts that help digest fat. Its effects on the heart and blood vessels appear to come from a mix of these actions, plus some influence on the nervous system that controls blood pressure.
A systematic review and meta-analysis found that taurine supplementation gave small but statistically significant reductions in systolic blood pressure of about 4 mmHg and diastolic pressure of about 1.5 mmHg, with higher doses giving larger effects. A separate analysis linked long-term taurine with lower risk of features of metabolic syndrome, such as raised triglycerides and blood sugar.
For exercise, a meta-analysis reported small improvements in endurance performance compared with placebo, with the clearest results when taurine was taken before longer-duration efforts. We grade the overall evidence as moderate. Taurine is a well-tolerated, modestly useful supplement for blood pressure and endurance, not a transformative one.
For blood pressure and general use, 1 g to 3 g per day taken regularly fits the research. Endurance studies use larger doses 60 minutes before training. Energy drinks are not a sensible source because of the caffeine and sugar. If you take blood pressure medicine, involve a healthcare provider before adding it.
Trials commonly use 1 g to 3 g per day, with some endurance studies up to 6 g. Effects on blood pressure appear with regular daily use over weeks. Take with or without food. Ask your healthcare provider before regular use if you take blood pressure medicine or have liver problems.
Meta-analyses show a small reduction of a few mmHg systolic and about 1.5 mmHg diastolic, with higher doses tending to give bigger effects.
Meta-analyses report small endurance improvements when it is taken before longer efforts. The boost is modest, not dramatic.
No. Energy drinks usually also contain caffeine and sugar, which drive most of the alertness effect. A taurine capsule or powder is the cleaner way to test it.
It is generally very well tolerated. The main caution is for people on blood pressure medicine, where the effects may add together.
