Taurine: Healthspan, Mitochondrial Function, and Heart Health

Last fact-checked and updated: October 30, 2026  | Published: March 5, 2026

Key takeaways:

• Taurine is one of the most abundant amino acids in your cells. It balances water and calcium inside cells, supports mitochondria, forms bile acids, and helps calm inflammation.
• Your body makes only a little taurine, so food (seafood, dark-meat poultry, other meats) supplies most of it. Vegans, people taking beta-alanine, and people with certain rare genetic variants or medications can run low.
• The “taurine declines with age” idea is now debated: newer human studies show levels stay flat or even rise. But a 2026 Cell study found that extra taurine still lowered age-related inflammation in older mice by putting the brakes on the NLRP3 inflammasome.
• Genetic variants influence blood taurine levels and how your body uses it. In human trials, about 1.5–3 g/day of taurine has modestly lowered blood pressure and improved some metabolic markers, with a good safety record.

Members will see their genotype report below, plus additional solutions in the Lifehacks section. Consider joining today. 

What is taurine, and why is it important?

Taurine is a sulfur-containing amino acid found throughout the body. While the liver can make some taurine from cysteine, most of the taurine in the body comes from foods like beef, shellfish, and dark poultry meat.[ref]

Taurine is used in many ways throughout the body. It supports nerve growth, muscle function, and bile acid production, and it is important for brain function. It is also involved in a number of cellular processes, including regulating minerals and helping with healthy vision.[ref][ref]

Fun fact: The name taurine comes from the Latin word taurus, meaning bull, because the amino acid was first isolated from bulls.

Taurine in plain English: what is it actually doing?

Taurine is a bit of an oddball. It’s called an amino acid, but it isn’t used to build proteins. Instead, it floats inside your cells at really high concentrations. For example, your heart, retina, muscles, and white blood cells all contain a lot of taurine.

So why does a cell keep so much of a molecule around if it isn’t building anything with it? Essentially, taurine is a multipurpose stabilizer, and it has four main jobs:

1. Water balance (osmolyte): Cells constantly face changes in salt and water around them. Taurine is one of the molecules cells move in or out to prevent swelling or shrinking (cells can balance water in multiple ways). Taurine matters more in the brain, eyes, and kidneys, where electrolyte balance is key. [ref]
2. Calcium buffer: Calcium ions are the “go” signal for muscle contraction, nerve firing, and heartbeat. Taurine helps keep this calcium signaling from overshooting, which is part of why it matters so much for heart rhythm and muscle function.
3. Mitochondrial helper: Taurine is built into some of the mitochondria’s own tRNAs, which are used to turn your genes into proteins. Without taurine, the mitochondria can’t build some parts of their energy-making machinery properly (more on this below).
4. Inflammation brake: In immune cells, taurine helps to neutralize the oxidants that white blood cells make, and new research shows it also helps keep the NLRP3 inflammasome, a major inflammation switch, from being activated too easily.
5. Digestion of fats: The liver attaches taurine to bile acids so you can digest fats.

Keep these roles in mind as we go through each organ in more detail.

We will start with how taurine is synthesized in the body, and then we’ll get into all the clinical studies that use taurine to promote various aspects of wellness.

Taurine Synthesis Pathways:

Taurine is synthesized in cells through the conversion of cysteine in a multistep process. First, cysteine is oxidized to cysteine sulfinic acid. This reaction is catalyzed by the enzyme cysteine dioxygenase (CDO gene). Next, cysteine sulfinic acid (or cysteine sulfinate) is decarboxylated by cysteine sulfinic acid decarboxylase (CSD gene) to form hypotaurine. Finally, hypotaurine is enzymatically oxidized to taurine by hypotaurine dehydrogenase.[ref]

Here’s a visual for the pathway:

Cysteine is a semi-essential amino acid that is used throughout the body for a variety of purposes. You get cysteine from eating foods that contain protein (meat, dairy, eggs, lentils, seeds, whole grains). It can also be synthesized in cells from serine and homocysteine.[ref]

In addition to being used to make taurine, cysteine can be used to synthesize glutathione, which is an important intracellular antioxidant. Increasing taurine through diet or supplement frees up more cysteine to be available for glutathione synthesis.[ref]

Cysteine can also be used as a source of sulfur (hydrogen sulfide) or as a building block for other proteins in a cell.

The pathway that creates cysteine from serine and then eventually taurine is the transsulfuration pathway. Within the methylation cycle, homocysteine is usually recycled back to methionine, but in some circumstances, it can go down the transsulfuration pathway to become cysteine. This pathway begins with the conversion of homocysteine to cystathionine. Cystathionine is then converted to hypotaurine through the sequential action of three enzymes: cystathionine gamma-lyase, cysteine dioxygenase, and cysteine sulfinic acid decarboxylase. Hypotaurine is then oxidized to taurine.

Related article: Homocysteine: Understanding Genetic Connections

Taurine is essential for health, and there are additional ways that the body can synthesize this important amino acid. In addition to the main pathway of synthesis from cysteine, the degradation of coenzyme A to cysteamine can lead to the formation of hypotaurine via another pathway. [ref]

Vitamin B6 is a cofactor in several steps in the pathways that produce taurine. A vitamin B6 deficiency can lead to depleted taurine levels.

Taurine absorption, transport, and uptake

While taurine can be synthesized in cells (mainly in the liver) from cysteine, most of our taurine comes from the foods we eat.

• Taurine must be transported into cells by a taurine-specific transporter, called TauT, which is encoded by the SLC6A6 gene. The same TauT transporter is also used for absorption in the intestines.
• To cross the blood-brain barrier, taurine is thought to use the GABA transporter 2 (GAT2). Animal studies also show that the GAT2 transporter is important for moving taurine into liver cells.[ref][ref]
• When cells are damaged, or there is a need for changes in osmolality, taurine transporters increase, allowing more taurine to enter the cell. Oxidative stress and high blood glucose can also alter the number of transporters available.[ref]
• Taurine can also be absorbed topically, and in animal studies, topical taurine helps to promote tight junctions in the skin and enhance collagen production.[ref]

Just to recap: When the body needs more taurine, the taurine transporters are upregulated. It can cross the blood-brain barrier, and it can be absorbed topically.

Getting taurine from foods

Taurine is considered a conditionally essential amino acid in children and adults. Humans (and most mammals) can synthesize some taurine, but we also need to get taurine from our diet. Foods high in taurine include shellfish, red meat, beef, and seaweed. See the Lifehacks section for more details.[ref]

Infants can’t synthesize taurine and have to get it from breast milk or formula. Taurine is essential for brain development by activating GABA receptors to stimulate neuronal growth.[ref] This makes a good maternal diet important when breastfeeding.

What does taurine do in the body?

Taurine is used in many different physiological actions, including the regulation of blood glucose levels, bile acid conjugation, blood pressure regulation, neurotransmission, calcium regulation, and mitochondrial function.[ref]

Let’s take a look at these in more detail…

In the mitochondria

Mitochondria produce the energy needed in a cell through a multi-step process called the electron transport chain. Taurine is built into mitochondrial tRNAs. Mitochondria make some of their own proteins, including parts of complex I. To read their genetic code accurately, a couple of mitochondrial tRNAs need a taurine-based modification called taurinomethyluridine. When it’s missing, mitochondria misread certain codons and can’t build those proteins properly. This is what goes wrong in MELAS, a genetic mitochondrial disease.[ref]

• Taurine helps to increase the expression of a subunit of complex I, which is the first step in the electron transport chain. This, in turn, reduces the production of reactive oxygen species (ROS) in the mitochondria. [ref]
• Taurine can exert an antioxidant activity by promoting the activity of Cu/Zn superoxide dismutase (SOD1), which is a potent intracellular antioxidant.[ref][ref]
• Taurine may protect against deuterium toxicity. Deuterium is a hydrogen isotope that is twice as heavy as normal.[ref]

In the brain

Taurine is abundant in the brain; it is synthesized at higher concentrations in the brain than in the rest of the body.

• Prevents cell death: Taurine acts as an osmolyte, maintaining osmotic pressure in cells as ion concentrations fluctuate in the brain. In this way, taurine keeps brain cells from swelling or shrinking and prevents cell death.[ref]
• GABA receptor agonist, neuroprotective: Taurine can also bind to the GABA-A and glycine receptors in a concentration-dependent manner. In animals, moderate concentrations of taurine activate the glycine receptor, while high concentrations act as a weak GABA-A receptor agonist in certain brain regions. Thus, taurine is neuroprotective in the brain.[ref] Similarly, the taurine transporter Taut (SLC6A6 gene) can also transport GABA, but with a low affinity for it.[ref]
• Improves mitochondrial function: In neurodegenerative diseases, taurine is thought to be helpful by reducing calcium ions and suppressing ER (endoplasmic reticulum) stress. Taurine also improves mitochondrial function in the brain.[ref]
• Antidepressant: Animal studies show that taurine has an antidepressant effect, which is thought to involve improved neuronal survival and growth in the hippocampus.[ref]

Taurine in bile acids

Taurine can be conjugated, or bound, to bile acids. Bile acids secreted by the liver and into the intestines can undergo several different reactions to create what are known as secondary bile acids or bile salts.  When bile acids are conjugated with taurine, they become more water-soluble and have increased polarity.

Quick background: Bile acids are produced in the liver and then transported to the gallbladder, where they are stored as bile until needed. Bile is released in response to eating foods containing fat and then emulsifies that fat for absorption by the intestines.

• Impaired synthesis: Taurine deficiency in animals results in impaired bile acid synthesis.[ref]
• Gut microbiome and bile acids: A lack of taurine also affects the gut microbiome. When taurine-conjugated bile acids reach the intestine, taurine can interact with bacteria and promote the production of short-chain fatty acids. Animal studies also show that supplemental taurine can affect the gut microbiome in positive ways, especially after antibiotics.[ref]

Taurine in the heart

In the heart, taurine makes up about 60% of the free amino acid pool and is important in muscle function and the prevention of heart disease.[ref]

• Cardiomyopathy:
  Early on, researchers found that if pets don’t get enough taurine in their food, they will develop cardiomyopathy. Additionally, when the genes involved in taurine transport are knocked out in mice, it leads to cardiomyopathy.[ref]
• Heart failure:
  In the 1980s, clinical trials using supplemental taurine showed benefits for heart failure patients. One way taurine interacts with the heart is by regulating osmosis in the endothelial cells that line the blood vessels. This can directly alter membrane permeability and lead to the relaxation of the blood vessels.[ref] Additionally, taurine can act as an antioxidant when oxidative stress is high. In this way, taurine modulates inflammation, including protection against atherosclerotic plaque formation.[ref]
• Arrhythmia:
  Taurine may also have benefits for arrhythmias. A case study series showed that taurine plus arginine prevented PVCs (premature ventricular contractions) and reduced premature atrial contractions by 50%.[ref]
• Fibrosis:
  Animal studies show that taurine could reverse fibrosis and changes in the heart due to atrial fibrillation.[ref][ref]
• Atherosclerosis:
  Taurine may help in reducing or preventing atherosclerosis. Multiple animal studies show taurine supplementation playing a beneficial role, and epidemiological studies show that high dietary consumption of taurine is associated with low levels of atherosclerosis. For example, studies in Japanese populations that eat abundant seafood, such as scallops, octopus, and white fish, show high levels of taurine and low levels of atherosclerosis and heart disease.[ref][ref]

In the muscles

Muscle overuse can affect taurine synthesis.

• Hard exercise or muscle overuse increases reactive oxygen species (ROS) in muscles. The excess ROS can end up altering the levels of cysteine, the amino acid necessary for taurine synthesis.
• Without sufficient cysteine, taurine synthesis is subsequently reduced. Studies show that taurine supplementation during hard workouts may help mitigate oxidative stress.[ref]

Bones, calcium regulation, and taurine

Taurine is also involved in intracellular calcium regulation and bone health.

• Osteoporosis: Taurine is thought to play a role in osteoporosis. Serum homocysteine levels are higher on average in people with osteoporosis, but several clinical trials have shown that lowering homocysteine with folate and B12 does not improve bone mineral density. The other pathway that can affect homocysteine levels is the transsulfuration pathway, which leads to the synthesis of taurine.
• Researchers measured taurine levels in osteoporosis patients and found that they were almost twice as low as in age-matched healthy controls. This led the researchers to conclude that low taurine levels in osteoporosis cause a dysregulation of intracellular calcium and a decrease in calcium and vitamin D absorption.[ref]

More research is definitely needed on the role of taurine in osteoporosis, but in the meantime, getting sufficient taurine should be a priority for preventing osteoporosis.

Related article: Osteoporosis: Genetic Susceptibility and Prevention Strategies

Taurine and Eye Health

Taurine may also help with visual fatigue, improve eye health, and reduce the risk of cataracts. The retina uses a lot of energy and subsequently produces reactive oxygen species as part of that process. Visual fatigue is caused by an excess of metabolic waste in the eye, meaning there is a demand for mitochondrial energy production that isn’t balanced with antioxidants.

Taurine is used in the eye in several ways:[ref]

• Glutathione is an antioxidant that balances ROS in the eye.  Taurine supplementation allows for more cysteine to be available for glutathione synthesis.
• Taurine also directly promotes photoreceptor cell function.
• Excess cell death in the eye is also prevented by taurine supplementation.

Animal studies show that taurine plays an essential role in eye health and vision:

• Taurine depletion causes thinning of the retina and eventual photoreceptor death.[ref]
• Taurine supplementation helps to prevent cataract formation when glutathione levels are depleted.[ref]

Taurine, skin health, and estradiol

Taurine levels are also high in the skin and help to modulate skin moisture content. It plays a role in regulating the tight junctions between cells, which prevents moisture loss and regulates the inflammatory response.[ref]

• Mitigates estradiol decrease: A 2025 study in animals showed that topical taurine can help to mitigate the skin effects of decreased estradiol in menopause. When estrogen levels drop, skin becomes drier with more wrinkles, and taurine was shown to upregulate zonulin, claudin-11, and other tight junction proteins along with type III collagen in a way that mimics the effect of estradiol.[ref]
• Possibly helps with skin aging effects: A Mendelian randomization study found that genetic variants that are associated with increased taurine levels are also associated with decreased skin aging effects.[ref]
  • In animal studies, higher taurine levels (added to their water) helped to prevent UV-induced wrinkles. It also helped to reduce wrinkles that were already established.[ref]
  • Studies also show that there is a decline in taurine levels in the skin with aging. In samples of UV-exposed ages skin, there is a strong reduction in TAUT (taurine transporter) in the keratinocytes.[ref][ref]
• Increases hyaluronic acid and ceramides:
  A cell line study showed that increasing taurine not only decreased inflammation and increased tight junctions, but it also increased hyaluronic acid production and stimulated ceramide synthase.[ref]
• Heat response improvements:
  Taurine also improves the body’s response to heat, allowing for better evaporative cooling when working or exercising in the heat. A small placebo-controlled clinical trial involving taurine supplementation for one week showed that it improved heat response when exercising in the heat.[ref]

Gut barrier function, sleep deprivation

The intestinal barrier is essential for allowing in digested nutrients and keeping out bacteria and pathogens. Similar to the tight junctions in the skin, taurine helps to maintain tight junctions in the intestines, preventing leaky gut.

Sleep deprivation: A study in mice showed that one of the pronounced effects of sleep deprivation is lower taurine levels in the brain. This was thought to affect sphingolipid metabolism and influence memory.[ref]

Sleep apnea: In children with sleep apnea and snoring, researchers found that they had memory problems (brain fog) and lower taurine levels.[ref]

Chronic sleep deprivation – gut connection: A study in animals showed that chronic sleep deprivation causes a downregulation of the intestinal barrier function and that it also induces gut microbiome dysbiosis. The key seemed to be that sleep deprivation-induced changes to the gut microbiome cause a decrease in taurine produced by gut bacteria. This lack of taurine then changes the expression of a circadian rhythm gene that regulates intestinal barrier function. Adding taurine reversed the negative effects of sleep deprivation on the intestines.[ref]

Related article: How Your Genetic Variants Impact Your Gut Microbiome

Taurine and aging

Researchers have discovered that taurine may play an important role in preventing health problems in aging.

• A 2023 study looked at taurine levels in mice, monkeys, and humans and reported that levels decline with age. The researchers then used laboratory mice to determine if supplemental taurine could increase lifespan. The results showed that the median lifespan increased by 10 to 12%. Taurine supplementation, beginning in midlife, improved healthspan by positively affecting bone, muscle, pancreas, brain, fat, gut, and immune function[ref]
• A 2026 study showed that taurine doesn’t actually decrease with aging in humans or animals (using better ways of measuring it). But additional supplemental taurine still promoted health in aging by calming down NLRP3 inflammasome activation. The researchers from Yale found that even though older mice weren’t low in taurine, giving them extra taurine for 4 months still improved their glucose tolerance, grip strength, and coordination. Plus, it lowered IL-1β, IL-18, and IL-6, likely through the effect on NLRP3.[ref]

This is important in that NLRP3 activation and chronic, low-level inflammation are at the heart of many of the diseases of aging (inflammaging). For a supplement, the practical effect hasn’t changed much. But the reason – NLRP3 moderation – has.  It points toward taurine helping to prevent inflammaging (gout, metabolic inflammation, sepsis risk) rather than an age-related decline in levels.

Related article: NLRP3 inflammsome genetic variants

Keep in mind that the healthspan results are in mice – human lifespan and healthspan trials with taurine haven’t specifically been done.

Clinical trials that use supplemental taurine

Supplemental taurine is readily available in capsules or powder form. The following are just a few of the clinical trials on taurine to show some of the benefits – or lack of benefits – from supplemental taurine for different conditions.

• Blood pressure: Supplemental taurine (1.6 g/day) lowered systolic blood pressure by an average of 7.2 mm Hg and diastolic BP by 4.7 mm Hg after 12 weeks. The researchers found that taurine increased hydrogen sulfide in the blood vessels, which reduced blood pressure reactivity by inhibiting TRPM3 activation.[ref]
• Heart failure: In a small placebo-controlled clinical trial, taurine at 500 mg/3x/day for 2 weeks significantly improved physical function in heart failure patients.[ref]. Other clinical trials found that taurine (at the same dose) improved exercise capacity and had anti-atherogenic effects in heart failure patients.[ref][ref]
• Athletic performance: In healthy men, taurine supplementation (3g or 6g) before exercise increased lipid oxidation.[ref] In cyclists, taurine (50 mg/kg) increased their cycling time before exhaustion by 10%. Taurine also improved their ability to perform in the heat.[ref] In obese women, taurine (3g/day) plus exercise reduced adipocyte size and improved inflammatory markers.[ref] In athletic performance, taurine improved post-workout peak power output by 16%.[ref]
• Anti-aging: In a placebo-controlled clinical trial, taurine (1.6g/day for 16 weeks) increased antioxidant levels in women in their 60s.[ref]
• Fat burning: A double-blind clinical trial showed that taurine (6g, 90 min. before exercise) increased lipid oxidation by 38% after aerobic exercise.[ref]
• Mitochondrial function: A clinical trial in people with a genetic mitochondrial dysfunction disorder (MELAS) showed that taurine (9g/day for a year) reduced the frequency of stroke-like episodes.[ref]
• Insulin resistance – maybe: A clinical trial in men with type 2 diabetes found that 1g of taurine per day did not statistically improve insulin secretion or insulin sensitivity.[ref]. However, taurine (1g/day) combined with dietary changes increased insulin sensitivity more than dietary changes alone.[ref] In addition, taurine conjugated with a bile acid, TUDCA, has been shown to increase liver and muscle insulin sensitivity in a small clinical trial.[ref]
• Motivational performance: A clinical trial using taurine plus B vitamins showed that it improved motivation at two weeks compared to a control group.[ref]

Genetics and Taurine

There are a number of genes involved in taurine transport and synthesis, such as SLC6A6, CDO, and CSD. However, there isn’t much research on variants in these genes that cause a significant impact on taurine levels. This lack of variants is common in essential biochemical pathways, probably because variants would be too detrimental to be compatible with life. The human genome is varied and diverse in areas such as immune response or phenotypic traits, but there tends to be little genetic variation in essential pathways.

Taurine impacts several chronic diseases, and looking at these genetic pathways may give you an idea of whether you are likely to get more out of taurine supplementation. I want to be clear here that there isn’t necessarily direct research on taurine for these variants – instead, the link between taurine and these genes is tangential.

Here we will look at genetic variants related to:

• NAFLD/MAFLD, for which taurine supplements may have a positive effect
• Osteoporosis genetic risk factors
• GABA receptors that may affect taurine response in the brain
• BDNF variants, since taurine can boost BDNF
• CBS gene, the transsulfuration pathway, and taurine synthesis:
• Vitamin B6 genetic variants, since B6 is a cofactor in taurine synthesis
• NLRP3 inflammasome variants, since these variants can increase activation and taurine may tamp this down a bit

Lifehacks: Optimizing Taurine

Genetic variants listed in the topics above may increase your need for taurine. Talk with your doctor if you have questions about whether taurine is safe for you. While the safety studies show that it is generally safe, there may be uncommon conditions, such as ALS or cystic fibrosis, for which increasing taurine is not a good idea.

Signs of low taurine, who is at risk

Outright or frank deficiency of taurine is uncommon in healthy adults who eat meat or seafood, because the body holds on to it tightly. But there are a few situations where taurine deficiency happens, and the pattern of symptoms is telling.

Eyes: The retina is very sensitive to low taurine. Children on long-term IV nutrition without added taurine had low blood taurine and abnormal retinal function. Adding taurine to their IV formula normalized levels and, in most patients, helped with retinal function. [ref] Another eye example is that the anti-seizure drug vigabatrin lowers taurine, and taurine deficiency appears to be a cause of its toxicity to the retina. In animal studies, taurine supplementation reduced the retinal damage. [ref]

Heart: Cats and dogs on taurine-deficient diets develop dilated cardiomyopathy, and mice lacking the taurine transporter do too. (Cats can’t synthesize taurine, so they have to get it in their diets.) In humans, rare loss-of-function mutations in the transporter gene (SLC6A6) cause childhood retinal degeneration and cardiomyopathy. In one family case study, taurine supplementation corrected the heart problem and stopped the retinal degeneration in the younger child with a rare SLC6A6 mutation. [Ansar et al.]

Who may run low:

• Vegans and some vegetarians: plant foods contain essentially no taurine.
• Beta-alanine users: beta-alanine competes for the taurine transporter (more below).
• People on long-term IV nutrition or with severe malabsorption.
• People taking vigabatrin (talk with your neurologist).
• Low vitamin B6 status: B6 is the cofactor for the CSAD enzyme that makes taurine.
• Rare SLC6A6 mutations (these are usually identified in early childhood)

There isn’t a well-defined “symptom checklist” for mild low taurine in adults, and standard blood tests don’t include it. If you are concerned, plasma amino acid panels can measure it. Keep in mind that blood levels depend on how the sample is handled, so be sure to ask questions about the test to see how it is handled.

Dietary sources of taurine

Foods high in taurine include:[ref]

Energy drinks: Monster, Red Bull, and other energy drinks contain significant added taurine. Consider this in your daily taurine intake if you regularly drink energy drinks.

Situations that can reduce taurine levels

Vegans and Vegetarians: Vegan diets are very low in taurine. One study found that after 4 years, taurine levels were more than 3-fold lower in vegans than in non-vegetarians.[ref]

Beta-alanine: Often used as a pre-workout supplement, the amino acid beta-alanine causes depletion of taurine through competing for the shared transporter, TauT. To create an animal model of taurine deficiency, researchers give the animals beta-alanine in their water for a couple of months.[ref]

Supplementing with taurine

Taurine is readily available as a supplement in both capsule and powdered forms. If you are planning on a higher dosage (e.g. 1.5 – 3 g), a powdered form may be easier than swallowing a bunch of capsules. It is also more economical as a powder.

Taurine has a mild flavor and can easily be mixed into beverages, smoothies, or yogurt. It is fairly heat stable, but it does degrade if held at high temperatures (e.g. around boiling) for more than an hour.[ref] Thus, you can mix it into your oatmeal or a hot beverage, but it may lose potency if you add it to something that you’re cooking for a long time, like soup or a crock-pot dish.

Safety and Side Effects of Taurine

As an endogenous amino acid, taurine is relatively safe to supplement with. Talk with your doctor if you have any questions about any supplement, especially if you are on medication or have a chronic illness.

Leukemia or active breast cancer – use caution: A recent study showed that endogenous taurine production is upregulated in leukemia, so caution is definitely warranted if you have leukemia or a blood cancer.[ref] A 2026 study showed that elevated serum taurine levels allowed for breast cancer tumor progression through upregulation of the SLC6A6 transporter.[ref] While this study doesn’t prove that taurine would promote cancer growth in vivo, it does raise questions and warrants caution. Talk with your oncologist if you have cancer before supplementing with taurine (or with anything).

Dosing: The doses of supplemental taurine used in studies vary quite a bit. Most studies use between 1.5-3 g/day of taurine. On the high end, one study from the 80s showed that 12g/day of taurine helped with acute viral hepatitis.[ref] (Including this to show the safety of a high dose… not recommending it as a medical intervention.)

Upper limit 1g/kg/day: As with anything, at really high doses, there could be negative effects from taurine. The European Food Safety Authority found in rats that 1g/kg/day was the No Observed Adverse Effect Level.[ref] There is no recommended US daily intake or RDA for taurine.

Realistic precautions with taurine supplements

Laxative at high dose: Online reviews of taurine mention that some people initially experience a strong laxative effect at higher doses.[ref][ref]

Sulfur sensitivity: Keep in mind that taurine is a sulfur-containing amino acid. If you are sensitive to foods containing sulfur, such as bloating/gas, you may want to approach taurine supplements with caution — low dose initially to see where your limit is. Taurine has been shown in studies to modulate the gut microbiome, so it may help with sulfur sensitivity after your microbes adjust.[ref]

Choosing a quality taurine supplement

ConsumerLab.com tests supplements to see if they contain what is on the label and to determine if the supplement has heavy metal contamination. For taurine supplements, ConsumerLab.com found that the following brands passed their tests: AllMax taurine, Bulk Supplements taurine powder, Now Taurine capsules, Puritan’s Pride Taurine caplets, Solgar Taurine, and Thorne taurine. The Bulk Supplements brand was the cheapest per gram.[ref]

Is taurine the perfect anti-aging supplement?

Should everyone supplement with taurine when they get older? I don’t have a solid answer to that, based just on research studies. Diet likely plays a big role in taurine levels, and if you eat a lot of shellfish – especially scallops – supplementing may not add a benefit. This may be why certain dietary patterns that include a lot of shellfish and fish are linked to longevity.

• Earlier studies in mice found that taurine depletion in skeletal muscle caused an increase in cellular senescence, which is when cells stop growing and start giving off inflammatory signals. Excess cellular senescence is thought to be one cause of many diseases of aging.[ref]
• Epidemiological studies tie high taurine levels in traditional Japanese diets to their longevity and healthspan.[ref]
• More recent studies showing healthspan and longevity benefits used supplemental taurine in amounts equivalent to 3-6 grams per day for an average adult.
• Cautions: Online reviews of taurine mention that some people initially experience a strong laxative effect at higher doses.  Clinical trials showed no significant side effects from taurine at 3g/day or 6g/day.[ref][ref]

Final Takeaway

Keeping taurine levels high supports heart, brain, muscle, and bone health, and may help improve healthspan in aging. Increase intake through diet or supplements as needed, especially if you have risk factors for deficiency or are interested in longevity benefits.

Related articles

Osteoporosis: Genetic Susceptibility and Prevention Strategies

Shilajit: Muscles, Bones, and Testosterone

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