Taurine – an amino acid worth knowing about. Role, sources and dosage
What exactly is taurine and why is it added to most energy drinks? Find out what the research says about its potential role in the heart, brain and metabolism, and how to use it safely as a dietary supplement.
Taurine is an organic compound with a structure resembling that of an amino acid, although formally it is not a protein amino acid (it does not form part of protein chains). Its name derives from the Latin word ‘taurus’ (bull), as it was first isolated from bovine bile in 1827. Taurine is found in high concentrations in the human body – particularly in the heart, brain, skeletal muscles, retina and white blood cells. The body produces it itself from methionine and cysteine, but also obtains it from the diet – mainly from meat and fish. Taurine does not have any health claims approved by the European Food Safety Authority, so when communicating about it we must use a research-based framing approach with appropriate hedging. This does not alter the fact that its biological role is well documented.
What is taurine and where is it found in the body
From a chemical point of view, taurine is 2-aminoethanesulfonic acid – a compound which, instead of the carboxyl group typical of amino acids, contains a sulphonic group. This characteristic means that it is not a component of conventional proteins, but it does perform a number of regulatory functions within cells.
The highest concentrations of taurine in the body are found in the heart (a significant proportion of the pool of free amino acids in the heart muscle), in the brain (where it acts as a neuromodulator), in the retina of the eye, and in skeletal muscles. This distribution in itself suggests important regulatory functions, although not all of them are yet fully understood.
The biological functions of taurine – what we know from research
Research on taurine describes its role in many biological processes. It is a component of bile salts, where it aids in the digestion of fats. It acts as an osmoregulator, helping cells to maintain water and electrolyte balance. In the nervous system, it acts as a neuromodulator, influencing the function of specific receptors. In muscle cells, it is involved in calcium transport, which is important for their function.
This wide range of biological functions has meant that taurine has been the subject of intensive research for decades. Clinical trials have analysed its potential impact on, amongst other things, cardiac parameters, exercise capacity, and cognitive and metabolic functions. The results vary and depend on the dose, the duration of the study and the study population.
Taurine in energy drinks – facts and myths
Taurine is an ingredient in almost every energy drink available on the market. A typical serving of such a drink (250–500 ml) provides 1,000–2,000 mg of taurine. The association of taurine with energy drinks has led to the popular belief that ‘taurine is stimulating’ – but this is a gross oversimplification.
Taurine itself is not a psychoactive substance and has no direct stimulating effect comparable to that of caffeine. It is caffeine, not taurine, that is the main energising ingredient in these drinks. So why is taurine added to energy drinks? Partly for marketing reasons, and partly because of the belief that its inclusion may influence exercise metabolism and recovery – something that research partly confirms, but not unequivocally.
You can find out more about caffeine itself and its effects in the article Can you overdose on caffeine?, and about other amino acids of interest to active people – in the article on L-DOPA.
Natural sources of taurine in the diet
Taurine is virtually absent from plant-based foods – it is found exclusively in animal-based foods. The richest natural sources are:
- seafood and fish (mussels, squid, oysters, salmon, mackerel) – the richest natural sources
- meat (beef, poultry, offal) – good sources
- dairy products – moderate sources (milk, cheese)
- eggs – moderate sources
A typical omnivorous diet provides 40–400 mg of taurine per day. Vegetarian and vegan diets contain negligible amounts – in such cases, the body increases its endogenous production, but taurine levels in the blood and tissues are often significantly lower than in people who eat meat and fish.
Taurine dosage in supplementation
The doses used in clinical trials on taurine vary widely – from 500 mg to as much as 6,000 mg per day, depending on the aim of the study. In the context of supplementation in adults, typical recommendations are 1,000–3,000 mg per day, divided into 1–2 doses.
Taurine is well tolerated across a wide range of doses. The European Food Safety Authority, in its assessment of the safety of taurine in energy drinks, concluded that an intake of up to 6,000 mg per day from various sources is well tolerated by healthy adults. This is significantly higher than typical supplementation doses, which indicates a wide safety margin.
The time of day is not of critical importance. Some people take taurine before a workout (in the hope of potential performance support), others in the evening (in the hope of a potential calming effect). Both strategies are supported by selected scientific studies. You can find out more about taurine itself in the article taurine – properties and dosage.
[tip: Taurine is highly soluble in water and has a neutral taste – it can be mixed with a pre-workout drink, an isotonic drink or simply dissolved in water. The powder form allows for precise dosing.]
Who might benefit from taurine supplementation
Taurine supplementation is sometimes considered in several contexts:
People on a vegetarian or vegan diet – as a dietary supplement, as the natural supply of taurine from plant-based foods is practically zero. Although the body is capable of synthesising taurine endogenously, blood levels in people on such diets tend to be significantly lower.
Physically active individuals – in the hope of potential support for performance and recovery, although the scientific evidence is mixed.
Adults seeking supplementation during periods of increased physical demand – taurine is sometimes used as part of a broader supplementation routine in situations involving an intense lifestyle.
You can find the full range of products supporting physical well-being in the Sport and Recovery category and in the Specialist category.
[note: Taurine is not strictly speaking a protein amino acid – it does not form structural proteins – but it performs a number of regulatory functions within cells. From a safety perspective, it is one of the better-researched supplement ingredients.]
Safety and contraindications
Taurine is well tolerated by healthy adults across a wide range of doses. The most commonly observed side effects (rare) are mild gastrointestinal discomfort at very high doses.
Taurine supplementation is not recommended for pregnant or breastfeeding women without consulting a doctor, nor for people under the age of 18. People with kidney or liver disease, or those taking long-term medication, should speak to a doctor before starting supplementation.
[warning: If you are taking medication on a long-term basis (particularly for high blood pressure, diuretics or medicines affecting the nervous system), consult your doctor before taking taurine supplements. Taurine may affect the action of certain medicines by modulating GABA receptors and through its osmotic properties.]
Summary: Taurine is an amino acid-like compound that occurs naturally in the human body, particularly in the heart, brain, muscles and retina. It performs a number of regulatory functions – it is a component of bile salts, a neuromodulator and an osmoregulator. The only natural dietary sources of taurine are animal products – vegetarian and vegan diets contain negligible amounts. Taurine has no approved EFSA health claims, but its safety profile is well established – typical supplementation doses of 1,000–3,000 mg per day are well tolerated by healthy adults.