Skip to content
    Back to Database
    Amino AcidsSynthetic

    Taurine

    Also known as: 2-aminoethanesulfonic acid

    A β-amino sulfonic acid (not incorporated into protein) that acts as a cellular osmolyte, calcium handling modulator, antioxidant, and bile salt conjugator.

    Last reviewed: 2026-06-23 · 1 indexed study

    Evidence Score
    74/100
    Cellular hydrationEndurance supportCardiovascular healthAntioxidantCramp prevention
    Data Completeness3/4 · 75%
    Evidence ScoreDosageSafetyLinked Studies

    Set your location for accurate regulatory status

    Saved on this device — no sign-in needed.

    Sign in to add to stack

    Overview

    Taurine is a conditionally essential sulfonic amino acid concentrated in heart, brain, and muscle, supporting osmoregulation, calcium signalling, antioxidant defence, and bile-salt conjugation.

    Mechanism & Function

    Mechanism of Action

    Stabilises cell volume, modulates intracellular Ca²⁺ handling, conjugates bile acids, scavenges hypochlorous acid in inflammation, and supports mitochondrial protein translation.

    Physiological Role

    Endurance performance studies show modest improvements (~1–2%); reduces post-exercise oxidative stress markers and DOMS; may attenuate cramping.

    Primary Pathways

    Cellular osmoregulationCa²⁺ flux modulationMitochondrial tRNA modificationBile acid conjugationAntioxidant defence

    Performance / Health Relevance

    Meta-analysis evidence supports endurance ergogenic effects; clinically used in heart failure and as conditionally essential in long-term TPN.

    Evidence Review

    Overall74/100
    Human Clinical80/100
    Meta-Analysis75/100
    Mechanistic85/100
    Real-World72/100
    Safety92/100

    Practical Use & Dosage

    Minimum Effective Dose
    500 mg/day
    Optimal Range
    1–3 g/day
    Upper / Caution Level
    ~6 g/day short-term
    Timing
    60–120 min pre-exercise for ergogenic effect
    Best Format
    Powder, capsule
    Bioavailability
    High — ~80–90% absorbed.
    Absorption Considerations
    Active intestinal transport (TauT); plasma peak ~1.5 h.

    Safety & Interactions

    Side Effects

    • •Mild GI upset at >5 g
    • •Rare hypotension

    Contraindications

    • Bipolar disorder (caution)

    Drug Interactions

    • •Lithium
    • •Antihypertensives

    Who Should Avoid

    • •Severe hepatic disease

    Monitoring

    None routine.

    Frequently Asked Questions

    Auto-generated from indexed evidence — dosage, safety, interactions, and more.

    When is Taurine typically used or indicated?

    Taurine is most commonly used for: Cellular hydration, Endurance support, Cardiovascular health, Antioxidant, Cramp prevention. Endurance performance studies show modest improvements (~1–2%); reduces post-exercise oxidative stress markers and DOMS; may attenuate cramping.

    How does Taurine work?

    Stabilises cell volume, modulates intracellular Ca²⁺ handling, conjugates bile acids, scavenges hypochlorous acid in inflammation, and supports mitochondrial protein translation.

    What is the recommended dose of Taurine?

    The optimal range is 1–3 g/day. with a minimum effective dose of 500 mg/day. Best taken: 60–120 min pre-exercise for ergogenic effect. Upper / caution level: ~6 g/day short-term.

    What are the side effects of Taurine?

    Reported side effects include: Mild GI upset at >5 g; and Rare hypotension. Monitoring: None routine.

    Does Taurine interact with medications?

    Known or theoretical interactions: Lithium; and Antihypertensives. Always check with a clinician before combining with prescription medication.

    Who should avoid Taurine?

    Taurine is generally not recommended for: Severe hepatic disease; and Bipolar disorder (caution).

    How strong is the evidence for Taurine?

    Evidence level: Moderate (overall score 74/100), based on 1 indexed study on SuppIndex.

    Research & References (1)

    Taurine ingestion improves endurance exercise performance: meta-analysis

    Meta-Analysis2018Strong
    PubMed

    Significant ergogenic effect (ES 0.4); 1–3 g doses 60–120 min pre-exercise optimal.

    Related Ingredients

    Other top-rated ingredients in Amino Acids.

    L-Leucine

    82/100

    Essential BCAA that activates mTORC1 via Sestrin2 sensing, driving phosphorylation of S6K1 and 4E-BP1, initiating cap-dependent translation and muscle protein synthesis.

    Beta-Alanine

    78/100

    A rate-limiting precursor to carnosine (β-alanyl-L-histidine) synthesis, enhancing intramuscular pH buffering capacity during high-intensity anaerobic exercise.

    EAA Blend

    78/100

    Free-form blend of 9 EAAs (Leu, Ile, Val, Lys, Met, Phe, Thr, Trp, His) at evidence-based ratios; bypasses gastric digestion for rapid plasma aminoacidaemia.

    Research Overview

    Moderate Evidence
    1Total Studies
    0Human Trials
    1Meta-Analyses
    2018Latest Study
    0Animal / In Vitro
    1Athlete Studies
    Primary data sourceAthletes
    Pooled evidence (meta-analysis / systematic review)Yes
    Athlete-specific data1 studies

    Cite this ingredient

    One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.

    Stable URL

    https://thesuppindex.com/ingredients/taurine

    SuppIndex. (2026). Taurine: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/taurine

    Based on 1 indexed studies · Evidence level: Moderate.

    Goal Ratings

    Endurance
    Recovery
    Hydration
    General Health
    Focus

    Stack Compatibility

    Synergises with caffeine, creatine, and magnesium; common in pre-workouts.

    CaffeineCreatineMagnesium

    Related evidence

    Compare Taurine with other researched ingredients.

    Last reviewed Jun 2026