Taurine

Li J et al. • Nutrients (2025)

“While individual supplements may offer limited benefits, synergistic combinations may yield greater improvements in performance and comfort.”

Key Findings:

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%).

📊rctn=107

Li F et al. • The American journal of clinical nutrition (2025)

“Supplementation with whey protein powder rich in MFGM, taurine, and B vitamins for 12 mo improve cognitive function in older adults with MCI.”

Key Findings:

The results also found a significant beneficial effect of the active intervention for several secondary cognitive outcomes such as Digit Symbol Substitution Test score, and the mean difference between groups in the ITT analysis was 2.72 (95% CI: 0.20, 5.23).
Few side effects were reported during the study, and there was no statistically significant difference between groups (P = 0.74).
Supplementation with whey protein powder rich in MFGM, taurine, and B vitamins for 12 mo improve cognitive function in older adults with MCI.
This trial was registered at the https://www.chictr.org.cn/showproj.html?proj=150871 as ChiCTR2200062705.

📚meta-analysisn=392

Spillane J et al. • The Cochrane database of systematic reviews (2025)

“More-recent trials are more robust, and well-conducted RCTs demonstrate moderate-certainty evidence for the efficacy of symptomatic treatments in non-dystrophic myotonias.”

Key Findings:

Mexiletine likely reduces hand grip relaxation time compared to placebo (mean difference (MD) 1.37 seconds better, 95% confidence interval (CI) 0.87 to 1.86; 2 RCTs, 56 participants; moderate-certainty evidence).
There may be no difference in quality of life measures between mexiletine and placebo (36-item Short Form (SF-36) Physical Component Summary (PCS): MD -1.40, 95% CI -5.56 to 2.76; SF-36 Mental Component Summary (MCS): MD -1.10, 95% CI -6.17 to 3.97; 1 RCT, 38 participants; low-certainty evidence).
Non-dystrophic myotonia Mexiletine Mexiletine likely reduces myotonia compared to placebo using the Interactive Voice Response Diary Stiffness score (across both treatment periods: MD -3.12, 95% CI -3.75 to -2.49; 2 cross-over RCTs, 89 participants; moderate-certainty evidence).
Mexiletine likely improves quantitative hand grip (MD -0.11, 95% CI -0.18 to -0.04; 2 RCTs, 89 participants; moderate-certainty evidence).

📚meta-analysis

Deng H et al. • Journal of the International Society of Sports Nutrition (2025)

“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.”

Key Findings:

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]).

📚meta-analysisn=402

Compare with Others Find Based on Your Goals

Cao Q et al. • International journal of food sciences and nutrition (2025)

“Overall, the findings of the present meta-analysis do not provide sufficient evidence to support the efficacy of taurine supplementation in enhancing cognitive function.”

Key Findings:

A total of 7 RCTs with 9 intervention trials involving 402 individuals were included.
Taurine, administered alone or in combination with exercise training, did not exhibit significant effects in cognitive scores.
Overall, the findings of the present meta-analysis do not provide sufficient evidence to support the efficacy of taurine supplementation in enhancing cognitive function.

View all 39+ studies

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Taurine

amino acid

Taurine

Concentrated in heart, brain, and muscle — emerging longevity data alongside proven benefits for sleep, cardiovascular function, and recovery.

sleeplongevityperformanceheartrecoveryantioxidant

39+ studies

Evidence

Reviewed 19 days ago

high

Safety

1-3g daily

Dose

2-8 weeks

Time to Effect

Powder or capsules

Best Form

Mechanisms of Action

🧘

GABA Support

Activates GABA receptors for calming effects

🛡️

Antioxidant Defense

Protects cells from oxidative stress

❤️

Cardiovascular Support

Supports heart function and blood pressure

Biological PathwayBeta

How Taurine works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.

Supplement

Molecular Target

Biological Process

Health Outcome

Strong

Moderate

Emerging

strong

moderate

emerging

Tap node to isolate • Pinch to zoom • Tap edge for research

Recommended Dose

1-3g daily

500mg3000mg

Optimal Timing

Pre-workout for performance
Evening for sleep

Can be taken without food

Available Forms

Form	Type
💊Powder or capsules	Recommended
💊Tablets	Alternative

Simple amino acid; form doesn't significantly affect absorption. Powder is most economical.

Duration

Minimum: 2 weeks

Optimal: 8 weeks

Cycling: Not required

Note: Flexible timing. Evening for sleep benefits, pre-workout for performance. Can split dose.

😴

Improved Sleep

Better sleep quality through GABA activation

⏱️ 1-2 weeks

65% of users notice thispositive

💪

Faster Recovery

Reduced muscle soreness post-exercise

⏱️ 1 week

70% of users notice thispositive

❤️

Heart Health

Support for cardiovascular function

⏱️ 4-8 weeks

60% of users notice thispositive

High SafetyMax safe dose: Up to 6g/day used in studies without significant adverse effects

🟡

Pregnant/nursing

Limited data; consult healthcare provider

🟡

Athletes

Not banned; may support performance and recovery

Who Should NOT Take This

Bipolar disorder (may affect mood)
Epilepsy (may interact with seizure thresholds)

Drug Interactions

Lithiummoderate

May affect lithium levels

Blood pressure medicationsmild

May have additive blood pressure lowering effects

Possible Side Effects

GI discomfort

mildrare

Tip: Take with food

Drowsiness

mildrare

Tip: Take in evening

Warnings

Very well tolerated
Common in energy drinks but often underdosed
Longevity research is emerging but promising

⊕ Magnesium

stacks-well

Both support GABA and relaxation

Enhanced sleep and relaxation support

⟡ Glycine

complementary

Both support sleep through different mechanisms

Comprehensive sleep quality improvement

Top studies from 39+ peer-reviewed papers

📚meta-analysisn=552

Li J et al. • Nutrients (2025)

“While individual supplements may offer limited benefits, synergistic combinations may yield greater improvements in performance and comfort.”

Key Findings:

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%).

📊rctn=107

Li F et al. • The American journal of clinical nutrition (2025)

“Supplementation with whey protein powder rich in MFGM, taurine, and B vitamins for 12 mo improve cognitive function in older adults with MCI.”

Key Findings:

The results also found a significant beneficial effect of the active intervention for several secondary cognitive outcomes such as Digit Symbol Substitution Test score, and the mean difference between groups in the ITT analysis was 2.72 (95% CI: 0.20, 5.23).
Few side effects were reported during the study, and there was no statistically significant difference between groups (P = 0.74).
Supplementation with whey protein powder rich in MFGM, taurine, and B vitamins for 12 mo improve cognitive function in older adults with MCI.
This trial was registered at the https://www.chictr.org.cn/showproj.html?proj=150871 as ChiCTR2200062705.

📚meta-analysisn=392

Spillane J et al. • The Cochrane database of systematic reviews (2025)

“More-recent trials are more robust, and well-conducted RCTs demonstrate moderate-certainty evidence for the efficacy of symptomatic treatments in non-dystrophic myotonias.”

Key Findings:

Mexiletine likely reduces hand grip relaxation time compared to placebo (mean difference (MD) 1.37 seconds better, 95% confidence interval (CI) 0.87 to 1.86; 2 RCTs, 56 participants; moderate-certainty evidence).
There may be no difference in quality of life measures between mexiletine and placebo (36-item Short Form (SF-36) Physical Component Summary (PCS): MD -1.40, 95% CI -5.56 to 2.76; SF-36 Mental Component Summary (MCS): MD -1.10, 95% CI -6.17 to 3.97; 1 RCT, 38 participants; low-certainty evidence).
Non-dystrophic myotonia Mexiletine Mexiletine likely reduces myotonia compared to placebo using the Interactive Voice Response Diary Stiffness score (across both treatment periods: MD -3.12, 95% CI -3.75 to -2.49; 2 cross-over RCTs, 89 participants; moderate-certainty evidence).
Mexiletine likely improves quantitative hand grip (MD -0.11, 95% CI -0.18 to -0.04; 2 RCTs, 89 participants; moderate-certainty evidence).

📚meta-analysis

Deng H et al. • Journal of the International Society of Sports Nutrition (2025)

“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.”

Key Findings:

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]).

📚meta-analysisn=402

Compare with Others Find Based on Your Goals

Cao Q et al. • International journal of food sciences and nutrition (2025)

“Overall, the findings of the present meta-analysis do not provide sufficient evidence to support the efficacy of taurine supplementation in enhancing cognitive function.”

Key Findings:

A total of 7 RCTs with 9 intervention trials involving 402 individuals were included.
Taurine, administered alone or in combination with exercise training, did not exhibit significant effects in cognitive scores.
Overall, the findings of the present meta-analysis do not provide sufficient evidence to support the efficacy of taurine supplementation in enhancing cognitive function.

View all 39+ studies

What would you like to do next?

Related Supplements

Gly8.5

Glycine

Lowers core body temperature to deepen sleep — 3g before bed reduces daytime fatigue and boosts next-day cognition.

Mg8.5

Magnesium

Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.

Ar9.0

Arginine

Primary substrate for nitric oxide production — dilates blood vessels to improve circulation, exercise performance, and cardiovascular health.

Wp9.0

Whey Protein