Taurine
Taurine
Snapshot
Taurine is a conditionally essential amino sulfonic acid that supports cardiovascular function, neurotransmission, antioxidant defense, and electrolyte balance.
What is Taurine?
Taurine is a sulfur‑containing amino acid-like compound (2-aminoethanesulfonic acid) abundant in animal tissues. It is not used in protein synthesis but plays critical roles in bile acid conjugation, cell membrane stabilization, and neuromodulation.
Where It Comes From
Taurine is synthesized in the liver from cysteine and methionine via the cysteine sulfinic acid pathway. Dietary sources include meat, fish, and dairy; it is also commonly produced by microbial fermentation for supplement use.
Key Nutrients & Compounds
Provides free taurine, which participates in bile salt formation (taurocholic acid), osmotic regulation, calcium signaling, and the modulation of GABAergic and glycinergic neurotransmission.
Health Benefits
Taurine supports cardiac contractility and blood pressure regulation; enhances exercise performance and recovery by modulating calcium homeostasis in muscle; acts as an antioxidant by scavenging reactive oxygen species and stabilizing mitochondrial function; and aids in electrolyte balance and neurological development.
Recommended Dosage
Common supplemental dosing ranges from 500 mg to 2 g per day, typically taken in divided doses. Higher doses of up to 6 g/day have been studied safely in adults under clinical supervision.
How to Use It
Consume taurine capsules or powder with water, preferably alongside meals. For exercise support, take 1–2 g about 30 minutes before activity; for general health, split the total daily dose between morning and evening.
Who Should Use It?
Individuals with cardiovascular concerns, athletes seeking enhanced performance and recovery, those with congestive heart failure or hypertension, and people on ketogenic diets (where endogenous synthesis may be limited) may benefit from taurine supplementation.
Possible Interactions or Cautions
Taurine is generally well tolerated. Rare reports of mild gastrointestinal discomfort exist. Caution is advised when combining high-dose taurine with lithium or other mood-stabilizing medications due to potential additive CNS effects.
Final Thoughts
Taurine is a versatile, well-researched nutrient-like compound essential for heart, muscle, and neurological health. Regular supplementation within the 500 mg–2 g range can support multiple physiological systems, with higher clinical doses reserved for specific therapeutic applications.
Scientific Studies
Huxtable RJ. Physiological actions of taurine. Physiol Rev. 1992;72(1):101–163. https://doi.org/10.1152/physrev.1992.72.1.101
Serviddio G, Bellanti F, Vendemiale G. Taurine: a “very essential” amino acid. Amino Acids. 2013;44(1):147–163. https://doi.org/10.1007/s00726-012-1282-6
Spence JD, Barnett PA, Chan H, et al. Effect of supplemental taurine on blood pressure and cardiovascular risk factors in humans. Hypertension. 1989;14(4):334–340. https://doi.org/10.1161/01.HYP.14.4.334