Ultimate guide to taurine: what is it and what does it do?

Researchers propose that it can play a variety of roles in your health, from supporting your immune and central nervous system, to managing your calcium levels and creating bile salts for digestion.⁵ It may also help you to exercise for longer by slowing down how quickly your body reduces the concentration of your blood sugar when you feel tired.¹ This was seen in one study involving rats, but it may have the same effect on humans too.¹ 

While your body can naturally make enough taurine for normal function, you can also boost your taurine levels through your diet.⁴ We’ll look at this in more detail below. 

A study into the safety of taurine has suggested that you can safely consume up to 3g of taurine per day.⁷ However, the mean daily taurine intake for adult non-vegetarians has been estimated to fall between 40 and 400mg.⁸

Taurine can be found in a wide variety of food sources, including:^8,9 

• shellfish, especially scallops, mussels and clams 
• meat, including the dark meat of turkey and chicken 
• dairy, such as yoghurt and cow’s milk 
• fish, including white fish and oily fish like tuna 
• cereals, nuts and seeds 
• seaweed

Considering it’s possible to get taurine from many different foods, you can generally support your natural daily intake irrespective of the type of diet you follow. Your body also converts other amino acids into taurine, so it’s unlikely you’ll experience a taurine deficiency even on a vegan or plant-based diet; however, this still remains unclear as evidence is limited. Although it’s thought to be uncommon, you can develop a taurine deficiency from malnutrition or as a result of certain health conditions (like a vitamin deficiency) which could prevent you from reaping the benefits of this amino acid.⁴ 

Certain illnesses and diseases have been shown to interfere with taurine production, which could lead to you not having enough of the amino acid in your body.¹⁰ For example, some people with congenital heart conditions have been known to experience taurine deficiency.^10,11

Taurine has become a popular supplement among athletes hoping to improve their performance.² That’s because taurine is thought to reduce muscle fatigue and protect against muscle damage following exercise.^12,13 

Taurine may be good for exercise and recovery but it might also have the following beneficial effects: 

• supporting heart health and treating heart-related conditions^5,14 
• antioxidant and anti-inflammatory properties, which could help with conditions such as arthritis^5,15,16
• treating insulin resistance, which may help people with ^obesity5,17

It’s worth noting that further research is needed to fully understand taurine’s effects on the above conditions, and its potential as a therapeutic intervention.¹⁷ 

 Want to find out more? We’ve got more details on the benefits of taurine in our dedicated article.

Taurine supplements are available both in powder and tablet form, giving you some versatility as to how you incorporate it into your daily routine. The powders usually contain a variety of different amino acids, including taurine, and can be mixed with water or into smoothies, pancakes and more. 

Similarly, the tablets can be purchased as pure taurine or as comprehensive amino acid supplements. 

Many of the available supplements are vegetarian or vegan-friendly, but we advise that you always check the ingredients and consult your doctor before purchasing.

It’s worth noting that taurine may interact with certain medications, so always speak with your doctor before taking it.¹⁹

A review of studies on the effects of taurine on athletic performance recommends taking 1–3g of taurine between 60 and 120 minutes before activity to achieve optimal benefit.²⁰

However, as with all supplements, consult your doctor, specialist dietician or healthcare professional before you start taking additional taurine.