Taurine
The conditionally essential amino acid linked to longevity, heart health, and exercise performance
Also known as: 2-Aminoethanesulfonic Acid • L-Taurine
Overview
Taurine is the most abundant free amino acid in the body, concentrated in the heart, brain, retina, and skeletal muscle. Unlike most amino acids, taurine is not incorporated into proteins — it functions as a free molecule with diverse physiological roles. A landmark 2023 study in Science found that taurine levels decline with age and that taurine supplementation extended lifespan in mice by 10-12% and improved healthspan markers. Taurine regulates calcium signaling in the heart, acts as an osmolyte maintaining cell volume, supports bile acid conjugation for fat digestion, and functions as a neuromodulator. It's conditionally essential — the body can synthesize it, but production declines with age and may be insufficient during stress, illness, or intense exercise.
Key Benefits
Longevity & Healthspan
A 2023 Science study found taurine blood levels decline ~80% with aging. Supplementation in mice extended median lifespan by 10-12%, improved bone density, immune function, and metabolic markers. In humans, higher taurine levels correlate with lower cardiovascular disease, type 2 diabetes, and obesity.
Heart Health
Taurine is the most abundant amino acid in the heart. It regulates calcium handling in cardiac muscle, maintains heart rhythm, and has anti-arrhythmic properties. Meta-analyses show taurine supplementation reduces blood pressure by 3-4 mmHg systolic and improves heart failure symptoms.
Exercise Performance
Taurine improves exercise capacity by enhancing calcium handling in skeletal muscle, reducing oxidative stress, and improving fat oxidation. Studies show 1-3g pre-exercise improves time-to-exhaustion, reduces muscle damage markers, and accelerates recovery.
Neuroprotection
Taurine is a major neuromodulator that activates GABA-A and glycine receptors, providing calming effects. It protects neurons from excitotoxicity and oxidative stress. Studies suggest benefits for anxiety, sleep quality, and neuroprotection against age-related cognitive decline.
Dosage & How to Take
The typical supplemental dose is 1-3g daily. Studies have used up to 6g/day safely. For exercise, take 1-3g 30-60 minutes before training. For general health and longevity, 1-2g daily is a reasonable dose.
| Purpose | Dose | Notes |
|---|---|---|
| General health/longevity | 1-2 g/day | Based on epidemiological associations |
| Heart health/blood pressure | 1.5-3 g/day | Based on clinical trials |
| Exercise performance | 1-3 g pre-workout | 30-60 minutes before training |
| Neuroprotection/calming | 1-2 g/day | Can be taken before bed for sleep support |
Best Time to Take
Flexible timing. Pre-workout for exercise benefits. Before bed for calming/sleep effects. With meals for general health.
With or Without Food
Can be taken with or without food. Well-absorbed either way.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Free-Form L-Taurine Powder | High | Cost-effective, flexible dosing | Dissolves easily in water. Slightly bitter taste. Most economical. |
| L-Taurine Capsules | High | Convenience | Same bioavailability as powder. More convenient but more expensive per gram. |
Side Effects & Safety
Common
- Very well tolerated
- Mild GI upset at high doses
Rare
- Drowsiness (due to GABAergic effects)
- Headache
Contraindications
- Bipolar disorder (theoretical concern — taurine has neuromodulatory effects)
- Caution with sedative medications
Interactions
Taurine may have additive blood pressure-lowering effects
Taurine activates GABA receptors; may have additive sedative effects
Often combined in energy drinks; taurine may buffer caffeine's jittery effects
Scientific Research
Taurine Deficiency as a Driver of Aging
Taurine supplementation extended lifespan by 10-12% in mice and improved multiple healthspan markers; taurine levels decline 80% with human aging
Taurine and Blood Pressure
Meta-analysis: taurine supplementation (1.5-6g/day) reduced systolic BP by 3.4 mmHg and diastolic by 2.0 mmHg
Taurine and Exercise
1-3g taurine before exercise improved time-to-exhaustion and reduced oxidative muscle damage in trained athletes
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.