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Moderate evidenceHeart & metabolic

Taurine

Taurine is a cheap, safe conditionally essential amino acid with genuinely decent cardiometabolic data: meta-analyses show reductions in blood pressure and improvements in lipids. Its endurance-performance effect is real but very small, and it is not what makes energy drinks work — that is the caffeine.

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What the science says

  • Lowering blood pressure and improving lipids Moderate evidence

    A 2020 meta-analysis of randomised controlled trials found taurine supplementation significantly reduced systolic and diastolic blood pressure and improved triglycerides and total cholesterol, with the blood pressure effect on the order of several mmHg in hypertensive participants. Doses were commonly 1-6 g/day for 1-12 weeks.

  • Endurance exercise performance Moderate evidence

    Waldron's 2018 meta-analysis found a small but significant improvement in endurance performance with acute taurine dosing, with a pooled effect corresponding to roughly a 1-2% improvement. Single doses of 1-3 g taken 1-3 hours pre-exercise were most effective; chronic dosing showed no clear additional benefit.

  • Glycaemic control in type 2 diabetes Limited evidence

    Trials in diabetic populations report modest reductions in fasting glucose and HbA1c in some analyses, but studies are small, short and heterogeneous. Promising but not yet a reason to rely on taurine for glycaemic management.

  • Anti-ageing and longevity Limited evidence

    The 2023 Science paper showing taurine extended lifespan in mice and monkeys generated enormous attention, but there are no human longevity trials. Declining blood taurine with age is an association, not demonstrated causation, and subsequent human cohort data have been inconsistent.

Dosage & safety

Studied doseCardiometabolic trials use 1-6 g/day, most commonly 1.5-3 g/day in divided doses for 4-12 weeks. Endurance protocols use a single 1-3 g dose 1-3 hours before exercise. A typical 250 mL energy drink contains about 1 g.
SafetyAmong the safest supplements studied; a formal observed safe level of 3 g/day has been proposed, and doses up to 6 g/day are generally tolerated. Occasional GI upset. Taurine lowers blood pressure, so it can be additive with antihypertensives. Caution with lithium (possible altered clearance) and in bipolar disorder. Limited data in pregnancy. Not prohibited in sport, and it is naturally present in meat, fish and shellfish — vegans have markedly lower intakes.

How to take it

Timing1-3 hours before exercise for endurance protocols; for cardiometabolic use, timing does not matter.
With food?With or without food.
Worth knowingA 250 mL energy drink already contains about 1 g, so count those in before adding a separate dose.

Interactions

With medications

  • antihypertensives

    Taurine lowers blood pressure modestly, which adds to your medication. monitor blood pressure when you start

  • lithium

    Taurine may reduce lithium clearance and raise blood levels. do not start it without your prescriber checking lithium levels

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does taurine lower blood pressure?

The evidence is moderate: a 2020 meta-analysis found taurine reduced systolic and diastolic blood pressure, by several mmHg in people with hypertension, and improved triglycerides and cholesterol. Trials commonly used 1–6 g/day.

Does taurine improve endurance performance?

Slightly, with moderate evidence: a 2018 meta-analysis found about a 1–2% endurance improvement from single taurine doses of 1–3 g taken 1–3 hours before exercise.

Does taurine slow ageing?

That is unproven in humans — the evidence is limited. The 2023 study extended lifespan in mice and monkeys, but there are no human longevity trials of taurine.

Is taurine safe?

Taurine is among the safest supplements studied: a safe level of 3 g/day has been proposed and up to 6 g/day is generally tolerated. A 250 mL energy drink already contains about 1 g, and taurine may raise lithium levels.

Scientific references

Where to buy

Double Wood Supplements, Taurine, 180 Capsules (500 mg per Capsule)

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