Also known as: L-Taurine, 2-aminoethanesulfonic acid
EnduranceGood evidence
A conditionally essential amino acid found in high concentrations in muscle, heart and brain. Involved in cell volume regulation and calcium handling, and one of the better-value ingredients in sports nutrition.
Typical dose
1.0–3.0 g per day
1-2 hours pre-exercise for performance; any time for daily use
What it is
Taurine is a sulphur-containing compound, technically an amino sulphonic acid rather than a true amino acid, since it is not used to build proteins. It is nonetheless one of the most abundant free amino compounds in the body, particularly concentrated in skeletal muscle, heart, retina and brain.
The body synthesises it from cysteine and methionine, and it is obtained from meat, fish and shellfish. Plant foods contain essentially none, so vegans and vegetarians have consistently lower taurine status, which makes them the group most likely to benefit from supplementation.
Despite its association with energy drinks, taurine is not a stimulant. It has no caffeine-like activity and, if anything, tends toward the calming end of the spectrum. Its inclusion in those products is a source of persistent public confusion, and the name derives from ox bile, where it was first isolated, not from anything about bulls.
How it works
Taurine acts as an osmolyte, regulating cell volume by controlling water movement across membranes. In muscle this supports cellular hydration and may contribute to maintaining function under the stress of intense exercise.
It also modulates calcium handling within muscle cells, influencing the release and reuptake that governs contraction and relaxation. This is the most plausible basis for its reported effects on cramping and on force production.
In the nervous system taurine interacts with GABA and glycine receptors, producing a mild inhibitory effect consistent with its reported calming quality. It also contributes to bile salt conjugation and has antioxidant activity in mitochondria.
What the evidence shows
Exercise performance research is reasonably encouraging. Meta-analyses have reported small improvements in endurance performance measures following acute taurine ingestion, with effects most consistent in longer-duration efforts.
Evidence for reduced muscle damage markers and soreness after damaging exercise is moderate, with several trials reporting benefit. Work on cramping is more mixed, though the calcium handling mechanism makes it plausible.
Beyond sport there is a substantial body of research on cardiovascular measures, including blood pressure and lipid markers, with generally favourable findings. Given how inexpensive taurine is, the ratio of evidence to cost is among the better ones in this index.
Dosing
Typical supplemental range is 1-3 g daily. Acute performance protocols have generally used 1-2 g taken 1-2 hours before exercise, which reflects the time to peak plasma levels.
For general or cardiovascular use, 1-3 g daily taken consistently is the usual approach. Doses up to 6 g have been used in research without difficulty.
Taurine is water soluble, mixes easily and is close to tasteless, which makes it simple to add to any drink. Vegetarians and vegans have lower baseline status and are the most likely to notice a difference.
At a glance
Common forms
Taurine powder, Capsules, Within pre-workout blends, Within energy drinks, Magnesium taurate
Half-life / duration
Plasma taurine peaks around 1-2 hours; tissue stores build over weeks
Timing
1-2 hours pre-exercise for performance; any time for daily use
Competition status
Permitted — not on the WADA Prohibited List
Category
Endurance
Safety and side effects
Taurine has an excellent safety record. European safety assessment concluded that supplemental intakes well above typical supplement servings raise no safety concern, and adverse effects in trials are rare.
Occasional reports include mild digestive upset at higher doses. Because it has mild inhibitory activity in the nervous system, some people find it slightly sedating, which is worth knowing if taking it pre-training.
Taurine is cleared by the kidneys, so anyone who has been told theirs are not working normally should seek advice. It may also nudge blood pressure downward, which is worth mentioning to your doctor if yours is being managed.
Who should avoid it
Speak to your doctor before use if you have been told your kidneys are not working normally, if your blood pressure is being managed, or if you take regular medication. Not established for use in pregnancy or breastfeeding at supplemental doses. May be mildly sedating in some people.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
