How Does TaurinEnergy Work?

Most of taurine’s benefits are thought to derive from its role as a cell-protecting agent; it regulates cell volume, calcium homeostasis, and membrane stabilization and exerts antioxidant effects. The primary mechanism by which taurine acts as an antioxidant is unclear. Taurine may have the ability to directly scavenge free radicals,[25] but it's more likely that taurine works by regulating antioxidant enzymes and inhibiting generation of mitochondrial reactive oxygen species.[15][26]

Taurine may have cardioprotective effects by decreasing oxidative stress and a few other mechanisms. It can modify blood lipids by binding to bile acids and facilitating the breakdown and excretion of cholesterol.[26][18] Additionally, it reduces blood pressure by enhancing vasodilation (i.e., a relaxation of blood vessels, leading to an increase in blood flow).[17][28] Taurine may also reduce blood pressure by reducing production of angiotensin II, a potent vasoconstrictor within the renin-angiotensin system.[29]

Muscle contraction is triggered by the release of calcium from the sarcoplasmic reticulum. Taurine may improve physical performance by increasing the calcium-storing ability of the sarcoplasmic reticulum, as well as increasing the sensitivity of force-generating proteins (i.e., actin and myosin) to calcium, thus increasing muscle force.[30][31]

With special reference to endurance exercise, taurine may aid performance by increasing the use of fat for fuel and reducing the contribution from glycogen, as well as improving the function of mitochondria.[30]

For all purposes, a range of 1–6 grams per day has been used in studies. The most common protocol to reduce blood pressure is 1.5 grams per day divided into three doses of 0.5 grams.[19]

For athletic performance, it is recommended to consume taurine 60–120 minutes before exercise for peak bioavailability. Additionally, it’s worth noting that chronic ingestion of taurine is not required to obtain performance benefits.

Studies that used taurine to improve recovery had participants supplement on multiple days before and after exercise.

Other health benefits

Other potential benefits of taking taurine supplements include (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source):

• May benefit eye health. Taurine’s antioxidant effects may help combat the oxidative stress associated with retinal degenerative diseases such as age-related macular degeneration.
• May benefit hearing. Taurine may prevent the hair cells within the ear from becoming damaged, which is a key contributor to hearing loss.
• May offer neuroprotective effects. The anti-inflammatory effects of taurine may reduce inflammation within the brain and combat neurodegenerative conditions such as Alzheimer’s disease.
• May support liver health. Taurine may have protective effects against chronic and acute liver injury.

Sources of taurine

The main sources of taurine are animal proteins such as meat, seafood, and dairy. Plants contain no appreciable amount of taurine (2Trusted Source).

Consequently, people eating a vegan or vegetarian diet consume less taurine. They tend to have lower taurine levels than those who regularly eat animal proteins (3Trusted Source, 4Trusted Source, 5Trusted Source).

Even so, taurine deficiency is unlikely. This is thanks to your body’s ability to make taurine in your liver from other amino acids (1Trusted Source).

In addition to getting taurine from food, you can get it from some energy drinks. These typically provide around 750 mg per 8-ounce (237-mL) serving (5Trusted Source).

For reference, the typical American diet provides 123–178 mg of taurine daily, while a lacto-ovo vegetarian diet — which includes both dairy products and eggs — provides only around 17 mg of taurine daily (5Trusted Source).

The form of taurine used in supplements and energy drinks is usually synthetic, meaning it’s not derived from animals. Therefore, it’s suitable for those eating a vegan or vegetarian diet (5Trusted Source).

SUMMARY

The main dietary sources of taurine are protein-rich animal foods such as meat, fish, and dairy. Taurine is found in smaller amounts in some plant foods. It’s also added to many energy drinks.

Functions in your body

Taurine is found in several organs and has widespread benefits.

The main roles of taurine in your body are (1Trusted Source, 2Trusted Source, 4Trusted Source):

• maintaining proper hydration and electrolyte balance in your cells
• forming bile salts, which play an important role in digestion
• regulating minerals such as calcium within your cells
• supporting the general function of your central nervous system and eyes
• regulating immune system health and antioxidant function

Because taurine is a conditionally essential amino acid, a healthy adult’s body can produce the minimal amount required for these essential daily functions.

However, your body may need larger amounts in times of illness or stress. This may be the case in people with heart or kidney failure and in premature infants who have been fed intravenously. These individuals may need to get taurine from food or supplements (4Trusted Source).

In animal models, taurine deficiency has been shown to cause eye damage, chronic liver disease, muscle weakening, and an increased risk of developing diabetes (1Trusted Source).

Benefits

Because of its abundance in the body, its antioxidant and anti-inflammatory properties, and its role in energy production, taurine has been studied for its potential role in managing various clinical conditions and improving exercise performance.

May fight diabetes

Taurine’s antioxidant and anti-inflammatory properties may enhance insulin sensitivity, thereby reducing the risk of type 2 diabetes or improving blood sugar management in those with the condition (6Trusted Source, 7Trusted Source, 8Trusted Source).

Indeed, one study found that people with diabetes have a 25% lower concentration of taurine than those without diabetes. This suggests that taurine may have a role in diabetes management (8Trusted Source).

Although current research on the effects of taurine supplements for diabetes management in humans is limited, a 2018 review suggests that the supplements could be a good therapeutic option for improving blood sugar management in people with diabetes (6Trusted Source).

The same review also suggests that taurine could have protective effects against diabetes-related complications such as nerve damage, kidney damage, and heart disease (6Trusted Source).

Still, it’s unknown whether low taurine levels are a cause or a consequence of diabetes, and more research is needed.

May improve heart health

Taurine supplements have been shown to regulate blood pressure and improve heart function and blood fat levels in people with heart conditions such as heart failure. At high levels, it may even protect against heart disease (9Trusted Source).

Research suggests a link between higher taurine levels and reduced cholesterol, lower blood pressure levels, and significantly lower rates of death from heart disease (10Trusted Source).

In one study, people with heart failure took 500 mg of taurine three times daily for 2 weeks (11Trusted Source).

They experienced significant reductions in levels of total cholesterol, triglycerides, and C-reactive protein (CRP) — an inflammatory biomarker — both before and after exercise, compared with those who took a placebo (11Trusted Source).

In a 12-week study in people with high-normal blood pressure, taking 1.6 grams of taurine per day reduced systolic blood pressure (the top number) by 7.2 mmHg and diastolic blood pressure (the bottom number) by 4.7 mmHg compared with placebo (12Trusted Source).

Taurine may help reduce high blood pressure by decreasing the resistance of blood flow in your blood vessel walls and by improving the efficiency of skeletal and heart muscle contractions (9Trusted Source, 12Trusted Source, 13).

May boost exercise performance

Because of its ability to enhance muscle contraction and delay muscle fatigue, taurine may benefit athletic performance (2Trusted Source).

What’s more, taurine may increase fat burning during exercise to better fuel your performance (2Trusted Source).

A review of 19 studies assessing the effects of taurine on athletic performance noted several benefits, including (2Trusted Source):

• increased oxygen uptake by the body
• increased time to fatigue
• reduced muscle damage
• improved recovery times
• improved strength and power

The review authors suggest that an effective dose to achieve these benefits is 1–3 grams taken 1–3 hours before your workout for at least 6–21 days (2Trusted Source).

However, the authors also note that taurine’s effects on exercise performance tend to be small and inconsistent. Thus, more research is needed on the topic (2Trusted Source).

Other health benefits

Other potential benefits of taking taurine supplements include (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source):

• May benefit eye health. Taurine’s antioxidant effects may help combat the oxidative stress associated with retinal degenerative diseases such as age-related macular degeneration.
• May benefit hearing. Taurine may prevent the hair cells within the ear from becoming damaged, which is a key contributor to hearing loss.
• May offer neuroprotective effects. The anti-inflammatory effects of taurine may reduce inflammation within the brain and combat neurodegenerative conditions such as Alzheimer’s disease.
• May support liver health. Taurine may have protective effects against chronic and acute liver injury.

Although promising, these potential benefits are less studied or are primarily supported by animal and test-tube studies. Therefore, more research is needed to learn more about taurine’s benefits for human health.

SUMMARY

Taurine may benefit people with diabetes, improve heart disease risk factors, and enhance various aspects of athletic performance. It may also offer a wide range of other potential health benefits, though supporting evidence is lackingT