What Is Taurine? Benefits, Side Effects and More

Taurine is a type of amino acid.

It is found in many foods and often added to energy drinks.

Many people take taurine as a supplement, and some researchers refer to it as a "wonder molecule" .

Taurine has been shown to have several health benefits, such as a lower risk of disease and improved sports performance.

It is also very safe and has no known side effects when taken in reasonable doses.

What Is Taurine?

Taurine is a type of amino acid found throughout the body. It is particularly concentrated in the brain, eyes, heart and muscles.

Unlike most other amino acids, it is not used to build proteins in the body. It is classified as a "conditionally essential" amino acid.

Your body can produce some amount of taurine, and it is also found in some foods. However, certain individuals may benefit from taking a supplement.

Those with specific illnesses or diseases, such as heart issues or diabetes, may also benefit from additional taurine intake.

Despite common belief, this amino acid is not extracted from bull urine or bull semen. The name is derived from the Latin word taurus, which means ox or bull, so that may be the source of the confusion.

How to Supplement with Taurine

The most common dosage is 500–2,000 mg per day.

The upper limit for toxicity is much higher though, and even doses above 2,000 mg seem to be well tolerated.

Research on the safety of taurine has suggested that up to 3,000 mg per day for an entire lifetime is still safe.

While some studies may use a higher dose for short periods, 3,000 mg per day will help you maximize the benefits while staying within a safe range.

The easiest and most cost-effective method to achieve this is through powder or tablet supplementation, which can cost as little as $6 for 50 servings.

While you can obtain taurine naturally from meat, fish and dairy, most people will not consume enough to meet the doses used in the studies discussed above.