Guide To Taurine

What Exactly Is Taurine?

Taurine is one of the body’s most abundant amino acids, and is found naturally in foods such as meat, eggs, poultry, and fish. It plays an important role in a number of central nervous system functions including development and cytoprotection. [1]

What’s more, taurine functions as an antioxidant and helps protects cells from damage. Research also suggests taurine supports better cognitive ability by acting on GABA receptors to inhibit age-related decline in mental function. [2]

Taurine and Exercise Performance

One study showed that taurine reduced DNA damage caused by exercise, and enhanced exercise capacity. In the study, eleven men aged 18-20 years performed two identical bicycle ergometer exercises until exhaustion.

After supplementing with taurine for seven days, significant increases were found in VO2 max, exercise time to exhaustion, and maximal workload. [3]

According to Flex magazine, taurine further improves exercise recovery through better hydration on a cellular level. By boosting cell volume, more nutrients and amino acids are shuttled into cells, which enhances protein synthesis and recovery. [4]

Another study published in Applied Physiology, Nutrition, and Metabolism examined the effects of taurine on muscle performance, oxidative stress, and inflammation response after eccentric exercise.

In the study, twenty-one subjects were randomly divided into two groups and received either taurine, or a placebo. Fourteen days after starting supplementation, the taurine group experienced an increase in strength levels, decreased muscle soreness, and reduced oxidative stress. [5]

How Much Taurine Should You Take?

According to the Mayo Clinic, it is safe to supplement with up to 3 g of taurine a day. [6]

Additionally, supplement expert Jim Stoppani recommends dosing taurine at 1-3 g with your pre- and post-workout shakes. [7]

If you decide to start supplementing with taurine, several companies sell unflavored taurine powder as an individual ingredient. This can be easily added to a breakfast shake, intra-workout supplement, or post-workout shake.


[1] Harris Ripps and Wen Shen Review: Taurine: A “very essential” amino acid Mol Vis. 2012; 18: 2673–2686. Published online Nov 12, 2012.

[2]El Idrissi A1, Boukarrou L, Splavnyk K, et. al, Functional implication of taurine in aging Adv Exp Med Biol. 2009;643:199-206.

[3] Zhang M, Izumi I, Kagamimori S, et. al., Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men Amino Acids. 2004 Mar;26(2):203-7. Epub 2003 May 9.

[4] O'Reilly, Steve Touting Taurine Flex. Apr2005, Vol. 23 Issue 2, p164-164

[5] da Silva LA, Tromm CB, Bom KF, Mariano I, Pozzi B, et. al., Effects of taurine supplementation following eccentric exercise in young adults Appl Physiol Nutr Metab. 2014 Jan;39(1):101-4. doi: 10.1139/apnm-2012-0229. Epub 2013 Jun 25.

[6] Katherine Zeratsky, R.D., L.D., Mayo Clinic Available At:

[7] Stoppani, Jim Nutrition Numbers Flex. Feb2011, Vol. 29 Issue 2, p102-102

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