Taurine
Taurine is a conditionally essential amino acid studied for cardiovascular, metabolic, and exercise-related outcomes.
Overview
What is taurine?
Taurine is a sulfur-containing amino acid required for cardiovascular function.
Dosage
A typical dose of taurine is 1-3 grams per day, split into 3 doses.
For athletic performance, consuming taurine 1-2 hours prior to exercise is recommended.
Effect graph
Effect heatmap
SupplementDEX Database
27 conditions for , and rated at least stars. All purchase bands. No minimum star filter.
Database Snapshot
Most taurine research is concentrated in a handful of conditions.
- Athletic performance accounts for 16 of 90 studies (18%).
- Cognitive performance accounts for 10 of 90 studies (11%).
- Cystic fibrosis accounts for 7 of 90 studies (8%).
- Sparse coverage remains for Cardiovascular health, Cirrhosis, Delayed onset muscle soreness.
Dietary Sources
Top dietary sources
Ranked by amount per 100 g
Top dietary sources of taurine include:
- Seaweed1300 mg100 g
- Scallops827 mg100 g
- Tilapia647 mg100 g
- Octopus394 mg100 g
- Turkey305 mg100 g
- Chicken170 mg100 g
Other sources include Beef and Tuna.
Safety
Oral taurine is likely safe at typical doses (1-3 grams per day).
Frequently Asked Questions
References
Sources78 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Cardiovascular health
2 references1.SupplementDEX Database: Cardiovascular health — Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis2024
A meta-analysis found taurine supplementation associated with modest improvements in blood pressure and some cardiovascular risk markers versus control.
2.SupplementDEX Database: Cardiovascular health — Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabetics2010
In young type 1 diabetics over 2 weeks, taurine 500 mg three times daily improved endothelial function versus baseline.
SupplementDEX Database · Dyslipidemia
3 references3.SupplementDEX Database: Dyslipidemia — Effect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis2024
In adults with overweight or obesity over 12 weeks, long-term taurine supplementation improved some lipid and glycemic markers versus placebo.
4.SupplementDEX Database: Dyslipidemia — The Effects of TRX Suspension Training Combined with Taurine Supplementation on Body Composition, Glycemic and Lipid Markers in Women with Type 2 Diabetes2021
In 40 women with type 2 diabetes, 8 weeks of TRX training plus taurine improved body composition and blood glucose markers more than exercise alone.
5.SupplementDEX Database: Dyslipidemia — The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials2020
A meta-analysis found taurine supplementation associated with modest reductions in blood pressure and improvements in some lipid measures versus control.
SupplementDEX Database · Heart failure
7 references6.SupplementDEX Database: Heart failure — Effect of taurine supplementation on exercise capacity of patients with heart failure2011
In heart failure patients, taurine supplementation improved exercise capacity and cardiac function measures versus baseline in this randomized trial.
7.SupplementDEX Database: Heart failure — Long-term effect of taurine in congestive heart failure: preliminary report. Heart Failure Research with Taurine Group1994
A preliminary report in congestive heart failure patients suggested long-term taurine may improve cardiac function, though controlled outcome data were limited.
8.SupplementDEX Database: Heart failure — Usefulness of taurine in chronic congestive heart failure and its prospective application1992
In 17 HF patients, 6 weeks of 3 g/day taurine improved systolic left ventricular function on echocardiography, while 30 mg/day CoQ10 did not.
9.SupplementDEX Database: Heart failure — Therapeutic effect of taurine in congestive heart failure: a double-blind crossover trial1985
In 14 congestive heart failure patients over 4 weeks, taurine 3 g/day improved NYHA functional class and exercise tolerance versus placebo.
10.SupplementDEX Database: Heart failure — Therapy of congestive heart failure with orally administered taurine1983
In 24 CHF patients over 4 weeks, oral taurine 2 g twice daily improved clinical severity scores and cardiac function versus baseline.
11.SupplementDEX Database: Heart failure — Taurine for treatment of congestive heart failure in humans1983
An early study reported oral taurine improved congestive heart failure symptoms in treated patients versus baseline, though modern trial details were limited.
12.SupplementDEX Database: Heart failure — Taurine for treatment of congestive heart failure1982
A report on taurine for congestive heart failure described symptomatic improvements in treated patients; detailed controlled outcome data were not available in the abstract.
SupplementDEX Database · Hepatitis
3 references13.SupplementDEX Database: Hepatitis — Dietary amino acid taurine ameliorates liver injury in chronic hepatitis patients2008
In chronic hepatitis patients over 3 months, dietary taurine 12 g/day reduced ALT and AST versus baseline in this open study.
14.SupplementDEX Database: Hepatitis — Effects of ursodeoxycholic acid and taurine on serum liver enzymes and bile acids in chronic hepatitis1990
In chronic hepatitis patients, ursodeoxycholic acid and taurine each lowered liver enzymes versus baseline, with combined effects on bile acid profiles.
15.SupplementDEX Database: Hepatitis — The effect of taurine administration on patients with acute hepatitis1983
In acute hepatitis patients, taurine administration was associated with improved liver function tests versus baseline in this early clinical study.
16.SupplementDEX Database: High blood pressure (Hypertension) — Cardiovascular and Cerebrovascular Response to RedBull® Energy Drink Intake in Young Adults2023
In young adults, Red Bull energy drink intake acutely increased blood pressure and altered cerebrovascular responses versus baseline in this controlled study.
17.SupplementDEX Database: High blood pressure (Hypertension) — Energy Drink Effects on Hemodynamics and Endothelial Function in Young Adults2021
In 44 healthy young volunteers, energy drink consumption increased blood pressure and altered endothelial function acutely versus control beverage.
18.SupplementDEX Database: High blood pressure (Hypertension) — Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled Study2016
In prehypertensive adults over 12 weeks, taurine 1.6 g/day lowered systolic blood pressure and improved vascular function versus placebo.
19.SupplementDEX Database: High blood pressure (Hypertension) — Effects of increased adrenomedullary activity and taurine in young patients with borderline hypertension1987
In borderline hypertensive patients, oral taurine did not significantly lower blood pressure despite increasing urinary taurine excretion in this early trial.
SupplementDEX Database · Obesity
1 reference20.SupplementDEX Database: Obesity — Effect of weight-loss diet combined with taurine supplementation on body composition and some biochemical markers in obese women: a randomized clinical trial2020
In adults with obesity on a weight-loss diet, taurine co-supplementation improved some lipid and glycemic markers versus diet alone in this randomized trial.
SupplementDEX Database · Type 2 diabetes
3 references21.SupplementDEX Database: Type 2 diabetes — The effects of taurine supplementation on glycemic control and serum lipid profile in patients with type 2 diabetes: a randomized, double-blind, placebo-controlled trial2020
An RCT of 45 type 2 diabetes patients found that 3000 mg/day taurine for 8 weeks significantly reduced fasting blood sugar, insulin, HOMA-IR, total cholesterol, and LDL-C versus placebo.
22.SupplementDEX Database: Type 2 diabetes — The Relationship between Plasma Taurine Levels and Diabetic Complications in Patients with Type 2 Diabetes Mellitus2019
An observational study of 59 adults with type 2 diabetes found lower plasma taurine in diabetic patients, with the lowest levels associated with neuropathy.
23.SupplementDEX Database: Type 2 diabetes — The effect of taurine supplementation on patients with type 2 diabetes mellitus2003
A clinical trial reported that taurine supplementation improved metabolic markers in patients with type 2 diabetes mellitus.
SupplementDEX Database · Athletic performance
16 references24.SupplementDEX Database: Athletic performance — Taurine supplementation enhances anaerobic power in elite speed skaters: A double-blind, randomized, placebo-controlled, crossover study2023
In elite speed skaters, taurine 3 g/day for 14 days improved Wingate anaerobic power versus placebo in this double-blind crossover trial.
25.SupplementDEX Database: Athletic performance — Does Single or Combined Caffeine and Taurine Supplementation Improve Athletic and Cognitive Performance without Affecting Fatigue Level in Elite Boxers? A Double-Blind, Placebo-Controlled Study2022
In fatigued athletes, combined caffeine and taurine improved anaerobic performance after fatigue more than either ingredient alone in this crossover study.
26.SupplementDEX Database: Athletic performance — Combined but Not Isolated Ingestion of Caffeine and Taurine Improves Wingate Sprint Performance in Female Team-Sport Athletes Habituated to Caffeine2021
In 17 female team-sport athletes, combined caffeine and taurine improved repeated Wingate sprint performance versus placebo in this randomized trial.
27.SupplementDEX Database: Athletic performance — Acute taurine supplementation enhances thermoregulation and endurance cycling performance in the heat2019
In 11 healthy men cycling in heat, acute taurine 50 mg/kg improved time to exhaustion and thermoregulation versus placebo.
28.SupplementDEX Database: Athletic performance — Oral taurine improves critical power and severe-intensity exercise tolerance2019
In 12 men, acute oral taurine improved critical power and severe-intensity exercise tolerance versus placebo in this crossover trial.
29.SupplementDEX Database: Athletic performance — The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis2018
A systematic review found isolated oral taurine doses had inconsistent effects on endurance performance across available randomized trials.
30.SupplementDEX Database: Athletic performance — Effects of taurine on markers of muscle damage, inflammatory response and physical performance in triathletes2018
In trained triathletes, taurine supplementation did not significantly reduce post-exercise muscle damage or inflammation markers versus control.
31.SupplementDEX Database: Athletic performance — The Effect of Acute Taurine Ingestion on Human Maximal Voluntary Muscle Contraction2018
In trained men, acute taurine ingestion did not significantly change maximal voluntary muscle contraction versus placebo regardless of caffeine habit.
32.SupplementDEX Database: Athletic performance — The Effects of Caffeine, Taurine, or Caffeine-Taurine Coingestion on Repeat-Sprint Cycling Performance and Physiological Responses2017
In team-sport players, caffeine, taurine, or combined ingestion did not significantly improve repeat-sprint cycling performance versus placebo.
33.SupplementDEX Database: Athletic performance — Acute administration of high doses of taurine does not substantially improve high-intensity running performance and the effect on maximal accumulated oxygen deficit is unclear2016
In trained runners, acute high-dose taurine did not improve high-intensity running time to exhaustion versus placebo.
34.SupplementDEX Database: Athletic performance — Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise2013
In young men after eccentric exercise, taurine plus BCAA reduced delayed-onset muscle soreness more than BCAA alone in this randomized trial.
35.SupplementDEX Database: Athletic performance — The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners2013
In 8 trained middle-distance runners, 1000 mg acute taurine did not improve 3-km time-trial performance versus placebo.
36.SupplementDEX Database: Athletic performance — Acute effects of a caffeine-taurine energy drink on repeated sprint performance of American college football players2012
In college football players, a caffeine-taurine energy drink improved repeated sprint performance versus placebo in this acute trial.
37.SupplementDEX Database: Athletic performance — Supplementation with soybean peptides, taurine, Pueraria isoflavone, and ginseng saponin complex improves endurance exercise capacity in humans2011
In exercising adults, a soybean peptide/taurine/pueraria isoflavone/ginseng capsule (STPG) for 15 days did not significantly improve exercise performance markers versus placebo.
38.SupplementDEX Database: Athletic performance — The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists2010
In 11 well-trained cyclists, acute taurine 1.66 g did not improve 1-hour time-trial performance or metabolism versus placebo.
39.SupplementDEX Database: Athletic performance — Improved cycling time-trial performance after ingestion of a caffeine energy drink2009
In trained cyclists, a caffeine energy drink improved cycling time-trial performance versus placebo in this acute supplementation trial.
SupplementDEX Database · Infant development
6 references40.SupplementDEX Database: Infant development — Relation of Taurine Intake During Pregnancy and Newborns' Growth2019
In pregnant women, higher maternal taurine intake was associated with better newborn growth outcomes in this observational analysis.
41.SupplementDEX Database: Infant development — Effect of taurine supplementation on growth and development in preterm or low birth weight infants2007
A review of preterm and low-birth-weight infant trials found taurine supplementation may support growth and development, though evidence quality varied across studies.
42.SupplementDEX Database: Infant development — Taurine supplementation prevents hyperaminoacidemia in growing term infants fed high-protein cow's milk formula1996
In term infants fed high-protein cow's milk formula, taurine supplementation reduced hyperaminoacidemia versus unsupplemented formula.
43.SupplementDEX Database: Infant development — Taurine and cholesterol supplementation in the term infant: responses of growth and metabolism1990
In term infants, taurine and cholesterol supplementation to whey-predominant formula did not significantly alter growth versus unsupplemented formula.
44.SupplementDEX Database: Infant development — Randomized trial of taurine supplementation for infants less than or equal to 1,300-gram birth weight: effect on auditory brainstem-evoked responses1989
In preterm infants ≤1300 g birth weight, taurine supplementation did not significantly improve growth versus control formula in this randomized trial.
45.SupplementDEX Database: Infant development — Feeding the low-birth-weight infant: I. Taurine and cholesterol supplementation of formula does not affect growth and metabolism1983
In preterm infants, taurine and cholesterol fortification of formula did not significantly improve fat absorption or growth versus standard formula.
46.SupplementDEX Database: Chemotherapy-induced nephrotoxicity — Effect of taurine on attenuating chemotherapy-induced adverse effects in acute lymphoblastic leukemia2015
In young adults with acute lymphoblastic leukemia, oral taurine reduced chemotherapy-induced nausea and liver enzyme elevations versus standard care alone.
SupplementDEX Database · Cirrhosis
2 references47.SupplementDEX Database: Cirrhosis — Effectiveness of 4-Week Oral Taurine Treatment for Muscle Cramps in Patients with Liver Cirrhosis: A Single-Arm Pilot Study2021
In 10 cirrhotic patients with muscle cramps, 4 weeks of oral taurine reduced cramp frequency and severity versus baseline in this pilot study.
48.SupplementDEX Database: Cirrhosis — Randomised clinical study: the effects of oral taurine 6g/day vs placebo on portal hypertension2018
In cirrhotic patients with varices, taurine 6 g/day for 4 weeks did not significantly change portal pressure or hepatic venous pressure gradient versus baseline.
SupplementDEX Database · Cognitive performance
10 references49.SupplementDEX Database: Cognitive performance — Effects of taurine supplementation on cognitive function: a systematic review and meta-analysis of randomised controlled trials2025
A meta-analysis of RCTs found taurine supplementation associated with modest cognitive benefits in some populations, though overall evidence quality was low.
50.SupplementDEX Database: Cognitive performance — Effects of Dietary Taurine-Containing Jelly Supplementation on Academic-Related Characteristics and Academic Achievement in Korean College Entrance Examinees: A Pilot Study2022
In Korean college entrance examinees, taurine-containing jelly supplementation improved some academic-related fatigue and stress measures versus control in this pilot study.
51.SupplementDEX Database: Cognitive performance — The Effects of Dietary Taurine-Containing Jelly Supplementation on Cognitive Function and Memory Ability of the Elderly with Subjective Cognitive Decline2022
In elderly adults, dietary taurine jelly supplementation improved some cognitive function and memory scores versus control in this pilot study.
52.SupplementDEX Database: Cognitive performance — Taurine supplementation reduces myeloperoxidase and matrix-metalloproteinase-9 levels and improves the effects of exercise in cognition and physical fitness in older women2021
In aged mice and humans, taurine supplementation reduced myeloperoxidase and matrix metalloproteinase-9 and improved tissue inflammation markers versus control.
53.SupplementDEX Database: Cognitive performance — Taurine, caffeine, and energy drinks: Reviewing the risks to the adolescent brain2017
A review summarized evidence on caffeine and taurine in energy drinks, noting performance and safety concerns especially with high intake in adolescents.
54.SupplementDEX Database: Cognitive performance — Differential cognitive effects of energy drink ingredients: caffeine, taurine, and glucose2012
In healthy adults, caffeine improved cognitive performance while taurine alone did not; combined caffeine-taurine effects varied by outcome in this crossover trial.
55.SupplementDEX Database: Cognitive performance — Effect of caffeine and taurine on simulated laparoscopy performed following sleep deprivation2011
In 18 surgical novices after sleep deprivation, caffeine 150 mg (± taurine) restored laparoscopic simulator speed and economy to rested levels and improved reaction time, though error counts remained elevated versus rested baseline.
56.SupplementDEX Database: Cognitive performance — Positive effects of Red Bull® Energy Drink on driving performance during prolonged driving2011
In sleepy drivers, Red Bull containing caffeine and taurine improved driving performance and reduced lane drifting versus placebo in a simulator study.
57.SupplementDEX Database: Cognitive performance — A combination of caffeine and taurine has no effect on short term memory but induces changes in heart rate and mean arterial blood pressure2006
In college students, combined caffeine and taurine from Red Bull altered heart rate variability but did not improve short-term memory versus control ingredients.
58.SupplementDEX Database: Cognitive performance — An evaluation of a caffeinated taurine drink on mood, memory and information processing in healthy volunteers without caffeine abstinence2001
In 42 adults with minimal caffeine deprivation, an 80-mg caffeinated taurine drink improved attention and verbal reasoning versus sugar-free and sugar-containing placebos.
SupplementDEX Database · Cystic fibrosis
7 references59.SupplementDEX Database: Cystic fibrosis — Ursodeoxycholic acid for liver disease associated with cystic fibrosis: a double-blind multicenter trial. The Italian Group for the Study of Ursodeoxycholic Acid in Cystic Fibrosis1996
In cystic fibrosis patients with liver disease, ursodeoxycholic acid improved liver enzymes and clinical liver status versus placebo in this double-blind multicenter trial.
60.SupplementDEX Database: Cystic fibrosis — Effect of a medium dose of ursodeoxycholic acid with or without taurine supplementation on the nutritional status of patients with cystic fibrosis: a randomized, placebo-controlled, crossover trial1994
In young adults with cystic fibrosis and cholestasis, ursodeoxycholic acid with or without taurine improved liver tests and nutritional status versus baseline.
61.SupplementDEX Database: Cystic fibrosis — Taurine decreases fecal fatty acid and sterol excretion in cystic fibrosis. A randomized double-blind trial1991
In 13 children with cystic fibrosis and steatorrhea, taurine 30 mg/kg/day for 8 weeks reduced fecal fat and sterol excretion versus placebo.
62.SupplementDEX Database: Cystic fibrosis — Taurine improves the absorption of a fat meal in patients with cystic fibrosis1987
In 5 cystic fibrosis patients, taurine 30 mg/kg/day for 1 week improved fat meal absorption versus placebo in this crossover study.
63.SupplementDEX Database: Cystic fibrosis — Protein metabolism in cystic fibrosis: responses to malnutrition and taurine supplementation1987
In cystic fibrosis patients, taurine supplementation did not clearly normalize increased protein breakdown associated with malnutrition in this metabolic study.
64.SupplementDEX Database: Cystic fibrosis — Taurine supplementation, fat absorption, and growth in cystic fibrosis1987
In 21 children with cystic fibrosis over 12 months, taurine 30–40 mg/kg/day did not significantly change coefficient of fat absorption versus placebo.
65.SupplementDEX Database: Cystic fibrosis — Effect of taurine supplements on fat absorption in cystic fibrosis1985
In 22 CF children with steatorrhea, taurine 30 mg/kg/day for separate periods did not significantly improve fat absorption versus placebo.
66.SupplementDEX Database: Delayed onset muscle soreness — Taurine supplementation reduces eccentric exercise-induced delayed onset muscle soreness in young men2015
In young men, taurine supplementation reduced eccentric exercise-induced delayed-onset muscle soreness versus control in this randomized trial.
SupplementDEX Database · Delirium
1 reference67.SupplementDEX Database: Delirium — The effect of taurine supplementation on delirium post liver transplantation: A randomized controlled trial2022
In liver transplant patients, taurine supplementation did not significantly reduce postoperative delirium incidence versus standard care in this randomized trial.
SupplementDEX Database · Fatigue
2 references68.SupplementDEX Database: Fatigue — The combination of short rest and energy drink consumption as fatigue countermeasures during a prolonged drive of professional truck drivers2014
In professional truck drivers during 150-min simulated drives, an energy drink with 160 mg caffeine before driving and a 10-min rest at 100 min improved lane control and reduced fatigue versus placebo.
69.SupplementDEX Database: Fatigue — Relationship among self-reported fatigue, dietary taurine intake, and dietary habits in Korean college students2013
In Korean college students, higher dietary taurine intake correlated with lower self-reported fatigue in this cross-sectional study.
SupplementDEX Database · Hair loss
1 reference70.SupplementDEX Database: Hair loss — Efficacy and tolerability of an oral supplement containing amino acids, iron, selenium, and marine hydrolyzed collagen in subjects with hair loss (androgenetic alopecia, AGA or FAGA or telogen effluvium). A prospective, randomized, 3-month, controlled, assessor-blinded study2023
In 83 adults with hair loss on standard drug therapy, adding a collagen/amino acid/iron/selenium supplement for 12 weeks improved global assessment scores versus drugs alone (GAS 1.67 vs 0.66; p<0.001).
71.SupplementDEX Database: Helicobacter pylori (H. pylori) — [Eradication therapy and processes of proliferation and apoptosis in the stomach of patients with duodenal ulcer]2009
In duodenal ulcer patients with H. pylori, eradication therapy altered gastric proliferation and apoptosis markers; taurine's role was evaluated alongside antibacterial treatment.
72.SupplementDEX Database: Iron deficiency anemia — Possible ameliorative effect of taurine in the treatment of iron-deficiency anaemia in female university students of Gaza, Palestine2002
In women with iron-deficiency anemia, adding taurine to iron sulfate improved hemoglobin recovery versus iron alone in this clinical study.
SupplementDEX Database · Muscular dystrophy
1 reference73.SupplementDEX Database: Muscular dystrophy — The treatment of myotonia: evaluation of chronic oral taurine therapy1983
In dystrophia myotonica patients, chronic oral taurine did not significantly reduce myotonia severity versus placebo in this double-blind crossover trial.
SupplementDEX Database · Psychosis
1 reference74.SupplementDEX Database: Psychosis — Adjunctive Taurine in First-Episode Psychosis: A Phase 2, Double-Blind, Randomized, Placebo-Controlled Study2016
In first-episode psychosis patients, adjunctive taurine did not significantly improve symptom scores versus placebo in this 12-week phase 2 RCT.
SupplementDEX Database · Sleep deprivation
1 reference75.SupplementDEX Database: Sleep deprivation — Beneficial effects of an "energy drink" given to sleepy drivers2001
In sleepy drivers, a glucose-based energy drink with caffeine and taurine improved driving reaction time and reduced lane drifting versus control drink.
76.SupplementDEX Database: Traumatic brain injury (TBI) — The effects of Taurine supplementation on inflammatory markers and clinical outcomes in patients with traumatic brain injury: a double-blind randomized controlled trial2021
An RCT of 32 TBI patients found that 30 mg/kg/day taurine for 14 days significantly reduced IL-6, improved Glasgow Coma Scale scores, and reduced weight loss versus control, though ICU stay and mortality were unchanged.
SupplementDEX Database · Tourette syndrome
1 reference77.SupplementDEX Database: Tourette syndrome — Safety and efficacy of taurine as an add-on treatment for tics in youngsters2020
In 404 youngsters with tics, taurine add-on therapy was safe and associated with tic symptom improvement versus baseline in this clinical study.
78.SupplementDEX Database: Ventilator-associated pneumonia — Effect of taurine supplementation on preventing ventilator-associated pneumonia in pediatrics under mechanical ventilation, a randomized controlled double-blind clinical trial2025
An RCT of 77 pediatric ICU patients found that 30 mg/kg/day taurine reduced ventilator-associated pneumonia from 64% to 7.9% and shortened ICU and hospital stay.