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Tau7.5
Taurine – Forschung
Hilft wahrscheinlich
118 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Taurine scheint in 4 von 5 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 1983–2026 mit einer typischen Studiengröße von 83 Teilnehmenden.
Basierend auf 118 Studien · 19 Meta-Analysen · 75 RCTs · 18,156 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
4geholfen1unklar· 113 weitere ohne bewertete Effektdaten
Nach Outcome
Endurance & exercise performanceVerbessert die Zeit bis zur Erschöpfung und reduziert oxidative Muskelschäden · 2-4 Wochen · Verbessert die Ausdauer und reduziert trainingsbedingte Schäden · 1-4 Wochen
Überwiegend Mechanismus / Beobachtung18 Studien
Heart & blood pressureSenkt den Blutdruck und unterstützt die kardiale Kontraktilität · 4-8 Wochen
Überwiegend Mechanismus / Beobachtung16 Studien
Glucose & metabolicVerbesserte Insulinsensitivität · 4-8 Wochen · Verbessert die Glukosetoleranz und die mitochondriale Funktion · 8-12 Wochen
Überwiegend Mechanismus / Beobachtung14 Studien
Inflammation
Überwiegend Mechanismus / Beobachtung12 Studien
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung12 Studien
Weight management
Überwiegend Mechanismus / Beobachtung9 Studien
Safety profile
Überwiegend Mechanismus / Beobachtung9 Studien
Cognitive function
Überwiegend Mechanismus / Beobachtung7 Studien
Cholesterol & lipidsSenkt den Blutdruck und unterstützt die kardiale Kontraktilität · 4-8 Wochen
Überwiegend Mechanismus / Beobachtung4 Studien
Depression & mood
Überwiegend Mechanismus / Beobachtung4 Studien
Muscle strength & power
Überwiegend Mechanismus / Beobachtung4 Studien
Longevity & agingMit dem Altern verbundene Vorteile wurden hauptsächlich in Tierstudien beobachtet; Daten zur Langlebigkeit beim Menschen sind vorläufig · Langfristig
Überwiegend Mechanismus / Beobachtung3 Studien
Vision & eye health
Zu wenige bewertete Studien2 Studien
Skin health
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 29 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
60%
über Studien hinweg
Untersuchte Personen
18k
typische Studie: 83 Personen
Stärkste Designs
94
19 gepoolt, 75 randomisiert
Zeigte Nutzen
80%
4/5 Studien
Wie lange Studien liefen
1–4 Wochen
1
3+ Monate
1
Untersuchte Populationen
General population2
Individuals at risk of or with metabolic syndrome1
Heart failure patients and healthy individuals1
Athletes1
Aktives Forschungsgebiet
56 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
198320042026
1Metabolic syndrome factorsMeta-Analysen=1,024 · large study2024
Einfach gesagt: Taurine supplementation exhibits positive effects on multiple MetS-related factors, making it a potential dietary addition for individuals at risk of or already experiencing MetS.
Tzang CC et al. · Nutrition & diabetes (2024)
Taurine supplementation exhibits positive effects on multiple MetS-related factors, making it a potential dietary addition for individuals at risk of or already experiencing MetS.
Future research may explore dose-optimization strategies and potential long-term benefits of taurine for MetS management.
Einfach gesagt: While individual supplements may offer limited benefits, synergistic combinations may yield greater improvements in performance and comfort.
Li J et al. · Nutrients (2025)
Standardized mean differences (SMDs) and posterior probabilities (P-scores based on Bayesian ranking) were calculated using random-effects and Bayesian models.
Menthol (SMD = -1.83, 95% CI [-3.15, -0.51]; P-score = 71.04%) and taurine (SMD = 0.91, 95% CI [0.08, 1.73]; P-score = 12.75%) demonstrated significant positive effects on endurance.
Menthol energy gel showed the greatest improvement in thermal comfort (SMD = 2.14, 95% CI [1.01, 3.26]; P-score = 99.54%).
Einfach gesagt: CAF+TAU co-supplementation provides a balanced ergogenic effect, combining the central stimulation of CAF with the neuromodulatory and metabolic support of TAU, particularly beneficial for high-intensity, reaction-based tasks.
Deng H et al. · Journal of the International Society of Sports Nutrition (2025)
Posterior estimates indicated that CAF+TAU was associated with a credible positive effect on anaerobic capacity (g = 0.46, 95% CrI [0.19, 0.71]) and reaction time (g = 0.75, 95% CrI [0.29, 1.18]) compared to CAF or TAU alone.
CAF showed the greatest posterior reduction in RPE (g = -0.64, 95% CrI [-1.20, -0.10]), while its posterior mean estimate suggested a potential increase in B[la] (g = 0.24, 95% CrI [-0.48, 0.96]).
In contrast, TAU showed a possible tendency toward reducing B[la] (g = -0.30, 95% CrI [-1.01, 0.42]).
Einfach gesagt: Long-term taurine supplementation is particularly effective in improving glycemic control and insulin sensitivity in obesity.
Sun Q et al. · Nutrients (2024)
In the subgroup analysis, long-term taurine intake led to BMI improvement in overweight adults (WMD = -1.14 kg/m2, 95% CI: -1.81 to -0.47, p = 0.0008, I2 = 0%).
Meanwhile, improvements in HbA1c (WMD = -0.33%, 95% CI: -0.53 to -0.12, p = 0.002, I2 = 16%) and HOMA-IR (WMD = -0.91, 95% CI: -1.74 to -0.08, p = 0.003, I2 = 54%) were observed only in obese participants following taurine supplementation.
Additionally, the long-term intake of 3 g of taurine significantly improved HbA1c (WMD = -0.37%, 95% CI: -0.61 to -0.13, p = 0.003, I2 = 0%) and FPG levels (WMD = -7.14 mg/dL, 95% CI: -12.53 to -1.74, p = 0.003, I2 = 70%) in overweight/obesity.
Einfach gesagt: In conclusion, the antihypertensive effect of chronic taurine supplementation shows promise in the treatment of prehypertension through improvement of vascular function.
Sun Q et al. · Hypertension (2016)
Taurine supplementation significantly decreased the clinic and 24-hour ambulatory BPs, especially in those with high-normal BP.
Mean clinic systolic BP reduction for taurine/placebo was 7.2/2.6 mm Hg, and diastolic BP was 4.7/1.3 mm Hg.
In addition, taurine supplementation significantly improved endothelium-dependent and endothelium-independent vasodilation and increased plasma H2S and taurine concentrations.
Einfach gesagt: The physiological mechanisms underlying the production of visual fatigue are summarized and the research progress of taurine in relieving visual fatigue is reviewed, including the safety of consumption and the mechanism of action in relieving visual fatigue, in order to provide some reference basis and inspiration for the development and application of taurine in functional foods for relieving visual fatigue.
Duan H et al. · Nutrients (2023)
According to reports, supplementation with appropriate doses of taurine may help to reduce visual fatigue.
Presently, some progress has been made in research related to taurine in eye health, but the lack of systematic summaries has led to the neglect of its application in the relief of visual fatigue.
This paper, therefore, provides a systematic review of the sources of taurine, including the endogenous metabolic and exogenous dietary pathways, as well as a detailed review of the distribution and production of exogenous taurine.
16Peripheral blood metabolites in major depressive disorderMeta-Analysen=46 · small study2021
Einfach gesagt: Pathway and network analyses revealed altered amino acid metabolism and lipid metabolism, especially for the tryptophan-kynurenine pathway and fatty acid metabolism, in the peripheral system of MDD patients.
Pu J et al. · Molecular psychiatry (2021)
Pathway and network analyses revealed altered amino acid metabolism and lipid metabolism, especially for the tryptophan-kynurenine pathway and fatty acid metabolism, in the peripheral system of MDD patients.
Our findings may facilitate biomarker development and the elucidation of the molecular mechanisms that underly MDD.
Einfach gesagt: Tau can decrease the levels of CRP and MDA.
Faghfouri AH et al. · European journal of clinical nutrition (2022)
Sehr groß Nutzen
← SchlechterKein EffektBesser →
Likely real
Non-linear relationship between variables and effect size was performed using dose-response and time-response analyses.
Tau supplementation can reduce the levels of malondialdehyde (MDA) (SMD = -1.17 µmol/l; 95% CI: -2.08, - 0.26; P = 0.012) and C-reactive protein (CRP) (SMD = -1.95 mg/l; 95% CI: -3.20, - 0.71; P = 0.002).
19Physical performance in female athletesMeta-Analyse2022
Einfach gesagt: More studies are needed in female athletes that measure the effects of different EAs on sports performance, such as beetroot juice, beta-alanine or sodium phosphate, as the studies to date are scarce and there are many types of EA that need to be further considered in this population, such as creatine and taurine.
López-Torres O et al. · Nutrients (2022)
A random-effects model and the standardized mean differences (SMD) ± 95% confidence intervals (CI) were reported.
Aerobic tests could be improved with the use of taurine, caffeine, and beta-alanine.
No conclusive effects of beetroot juice, polyphenols, or creatine in improving aerobic performance were shown.
Einfach gesagt: Human endurance performance can be improved by orally ingesting a single dose of taurine in varying amounts (1-6 g).
Waldron M et al. · Sports medicine (Auckland, N.Z.) (2018)
Taurine ingestion improved overall endurance performance (Hedges' g = 0.40, 95% CI 0.12-0.67, P = 0.004), which was similar in TTE trials (Hedges' g = 0.43, 95% CI 0.12-0.75, P = 0.007).
There were no differences between acute or chronic supplementation for the full sample (P = 0.897) or the TTE group (P = 0.896).
Human endurance performance can be improved by orally ingesting a single dose of taurine in varying amounts (1-6 g).