Taurine Simply Explained

1. What Is Taurine?

Taurine is a sulfur-containing compound. Chemically, it belongs to the sulfonic acids and, unlike the building blocks of proteins, is not incorporated into proteins. The body produces taurine itself from the substances cysteine and methionine. Through the diet, we absorb it mainly with animal foods. Taurine is known as an additive in energy drinks and in infant formula. As a dietary supplement, taurine is available as powder or in capsules.

2. Where Is It Found, and What Is It Made From?

Taurine is found in animal tissues. It is especially abundant in fish and seafood, and also in meat and milk. In the human body, it occurs in many tissues, for example in cardiac and skeletal muscle, in the retina and in the brain. Taurine is also contained in breast milk. For dietary supplements, taurine is produced industrially, mostly by chemical synthesis.

3. What Does Taurine Do? What Research Shows

Physical Performance

One review found small advantages in endurance and strength after a single taurine dose, but the certainty of this statement is low 5. In two studies in humid heat, young adults lasted longer with taurine, but only at certain doses 3738. A further review found better jump values than with a sham preparation 13, a study in speed skaters more explosive strength 30. After strenuous strength training, strength recovered better than with a sham preparation in two studies, in one of them only for a single strength measure 3439. These are contrasted with results showing no difference, for example in maximal oxygen uptake 13 and in time to exhaustion 3645. The findings come predominantly from small, short studies in young, trained men. It remains open whether the effects persist in women, older people and over longer periods.

Heart and Circulation

In three studies, vascular function or vascular stiffness improved more than with a sham preparation, including in diabetes 314041. One review found a lower heart rate and, in heart failure, better pump function and a better degree of symptoms 3. Another review, by contrast, found no confirmed difference in pump function in heart failure 14. The findings come predominantly from small, short studies. The best dose and the long-term effect remain open.

Blood Sugar and Metabolism

Several reviews found lower fasting blood glucose with taurine 12711. In people with diabetes, long-term blood glucose was also lower, and the cells responded better to insulin 7. In two studies in type 2 diabetes, fasting blood glucose, insulin and insulin resistance fell more than with a sham preparation 2324. A third study found an advantage only for insulin and insulin resistance, not for blood glucose 18. For blood lipids, two reviews found lower triglycerides 215 and one study found lower total and LDL cholesterol 23. Other works found no difference here 718.

Blood Pressure

Several reviews found with ingested taurine a lower upper and lower blood pressure, in healthy individuals as well as in people with metabolic, liver or heart diseases 23101115. A study in type 2 diabetes also found a lower upper blood pressure than with a sham treatment 41. A review in people with diabetes, by contrast, found no difference in blood pressure 7. The strength of evidence is moderate. The studies differ in dose, intake duration and number of participants.

Nerves and Brain

For mental performance, a review and two further reviews found no confirmed advantage of taurine 146. A study found in traumatic brain injury with taurine in addition to tube feeding a better level of consciousness than without taurine 29. After a liver transplantation, a state of confusion occurred less frequently with taurine than with a sham treatment 43. Combination products with vitamins or caffeine do not allow statements about taurine alone 2528. In healthy adults, results without difference predominate in mental tests.

Aging and Longevity

A study with older women found higher levels of a body's own protective substance against cell stress with taurine than with a sham preparation 32. A marker for cell stress rose only in the group with the sham preparation 32. The strength of evidence is low, since only a small study is available. One review sees a benefit of taurine for healthy aging 49, another for protection of the powerhouses of the cells 51. A further review considers it possible that taurine together with glutamine and training could slow muscle loss in old age 50.

Eye and Retina

A review considers it possible that taurine as a dietary supplement relieves tired eyes 12. A study with healthy participants found with a combination product of taurine, vitamins, zinc, lutein, selenium, aronia extract and other substances more favorable values for the retinal vessels 26. Because no one received taurine alone, the effect cannot be attributed to the taurine. The strength of evidence is low. It remains open whether taurine alone acts on the eye.

Other Investigations

Total and LDL cholesterol decreased more strongly than in the comparison group in two studies 2444, liver values in two others 1727. For complaints and disease signs, there were advantages in several studies: muscle cramps in chronic liver disease improved 22, and ventilated children developed pneumonia less frequently 20. After a liver transplantation, the patients with taurine recovered faster 17. Combination products with other substances do not allow conclusions about taurine alone 19213542.

4. How Was Taurine Taken in the Studies?

The studies predominantly used taurine for ingestion as a single substance in powder or capsule form. Sometimes there was a single administration, sometimes an intake over several weeks. Individual investigations used combination products with caffeine, vitamins or other substances. The doses and intake durations are shown in the table.

5. Is Taurine Safe? Side Effects in the Studies

The included studies predominantly report no or only mild side effects, such as gastrointestinal complaints 231633. In one study, mild adverse events occurred in a subset of participants 16. In mice with a predisposition to lupus, administered taurine increased the formation of autoantibodies and kidney inflammation. Whether this also applies to people with lupus remains open 48.

All details with tables and sources: full expert page on Taurine