Contents
What is Taurine?
- A naturally occurring sulfur-containing amino acid found abundantly in the body, especially in the brain, heart, muscles, and retina.
- Technically not used to build proteins but plays key roles in cellular health, electrolyte balance, and anti-inflammatory regulation.
Main Benefits
| Health Area | Effects |
|---|---|
| Heart Health | Supports healthy blood pressure, reduces arterial stiffness |
| Brain and Cognitive Function | Protects neurons, supports calmness and neurotransmission |
| Exercise Performance | Enhances endurance, muscle function, and recovery |
| Eye Health | Protects against retinal degeneration and oxidative stress |
| Antioxidant Defense | Reduces oxidative damage and inflammation |
Typical Dosage
- 500 mg to 2,000 mg/day for general health.
- 3,000 mg to 6,000 mg/day commonly used in exercise and endurance studies.
- Higher doses (up to 6,000 mg/day) have been used safely in short-term studies.
Best Time to Take
- Can be taken any time of day.
- Often taken before exercise to boost stamina and reduce fatigue.
- May also be used before bed to support relaxation and cardiovascular health.
Possible Side Effects
- Generally very well tolerated.
- Extremely high doses may cause minor gastrointestinal discomfort.
- No major toxicity observed even with high intakes (up to 10,000 mg/day in studies).
Natural Food Sources
- Meat (especially beef and lamb)
- Poultry
- Fish and seafood
- Dairy products
Note: Plant-based foods contain very little taurine, so supplementation may be especially beneficial for vegetarians and vegans.
Buying Tips
- Choose taurine supplements that are pure, without artificial additives or unnecessary fillers.
- Taurine powder and capsules are equally effective.
- Can be combined with magnesium, glycine, or L-theanine for enhanced calming effects.
