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โ† Encyclopedia

Taurine

Amino Acid

Also known as: 2-aminoethanesulfonic acid

B
Grade B
๐Ÿ’Š 500-2000 mg daily๐ŸŽฏ 7 primary uses๐Ÿ”— 3 synergiesโš ๏ธ Review warnings
Compare Check interactions
Levels upMovement+50 pts

Overview

Conditionally essential amino acid abundant in heart, brain, and eyes. Supports cardiovascular health and calm energy.

Primary Uses
Heart healthExercise performanceCalm energyEye healthAnxiety reliefCardiovascularSleep support

Frequently Asked About Taurine

How much Taurine should I take?
The typical effective range is 1-3 g/day. Individual needs vary based on age, body weight, diet, and goals โ€” start at the lower end and adjust based on response. Always consult a healthcare provider before starting a new supplement.
When is the best time to take Taurine?
Any time; before exercise for performance. Consistency matters more than perfect timing โ€” pick a daily anchor (e.g. with breakfast or before bed) and stick with it.
Should I take Taurine with food?
Optional.
Does Taurine interact with medications?
Yes โ€” known interactions include May enhance BP medications. If you take any prescription medication, talk to your doctor or pharmacist before starting Taurine.
What does Taurine pair well with?
Taurine stacks well with Magnesium taurate, CoQ10, and Caffeine (in energy drinks) โ€” these combinations either improve absorption or work synergistically toward common goals.
Who should not take Taurine?
Taurine should be avoided or used with caution by people with None. Pregnant or breastfeeding women should consult a healthcare provider before use.
What are the side effects of Taurine?
Most people tolerate Taurine well. The most commonly reported side effects are Well tolerated. Side effects are usually dose-dependent โ€” lowering the dose often resolves them.

Dosage

Typical range
500-2000 mg daily
Timing
Any time; before exercise for performance
With food
Optional
Dose Tiers
Moderate
500-1,000 mg/day
Optimal
1-3 g/day
Therapeutic
3-6 g/day in divided doses
Upper Limit
3 g/day per EFSA
Duration

Safe long-term

Special Populations

Vegans (not in plants), heart health

Research & Studies

Landmark clinical studies on Taurine. Each title links to a plain-English breakdown โ€” what the study shows, what its limitations are, and how to read around them.

Browse all curated studies โ†’

Mechanism of Action

  • โ€ข Stabilizes cell membranes
  • โ€ข Supports bile acid conjugation
  • โ€ข Modulates calcium signaling
  • โ€ข Antioxidant in heart and brain

Evidence Quality

Evidence Grade B

Cardiovascular and neurological support

Safety & Contraindications

Serious Warnings
  • โ€ข None
Contraindications
  • โ€ข None
Common Side Effects
  • โ€ข Well tolerated
Pregnancy & Breastfeeding

Consult healthcare provider

Liver & Kidney Notes

May support liver

Interactions

๐Ÿ’Š Medications
  • โ€ข May enhance BP medications
๐Ÿงช Supplements
  • โ€ข Works with magnesium
๐Ÿฝ๏ธ Food & Alcohol
  • โ€ข No interactions

Stacking & Synergies

Avoid Combining With
None
Best Goal Synergies
Heart healthCalm energy

Buying Guide

What to Look For
  • โ€ข Pure taurine
Standardization Markers
Purity
Adulteration risk
Low
Practical Notes
  • โ€ข Not stimulating despite being in energy drinks
  • โ€ข Vegans may be low
  • โ€ข Calming without sedation
  • โ€ข Good with magnesium
Tags
amino acidheart healthenergycalmcalmingGABAheart

Top Products with Taurine

Highest-scored catalog products containing Taurine, ranked by our scoring engine.

Browse all Taurine products โ†’

Related Guides

In-depth guides covering Taurine โ€” protocols, comparisons, and use cases.

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Last reviewed: June 2026 by the Formulate Research Team. Sources cited above; methodology and scoring criteria published here.
Cite this page
Formulate Research Team. (2026, June). Taurine โ€” Evidence-Based Supplement Guide. Formulate Supplement Encyclopedia. https://app.formulate-health.app/learning/supplements/taurine

Educational content based on published research and our scoring methodology. Not medical advice โ€” consult a qualified healthcare provider before starting, stopping, or changing supplements, especially if you take medications, are pregnant, or have a medical condition.