We use essential cookies (authentication, your saved goals/stack) by default. With your permission we'll also enable privacy-respecting analytics (Vercel Web Analytics, anonymous load-time metrics) and error-replay diagnostics (Sentry — DOM snapshots only when an error fires) so we can fix bugs faster. Learn more
Taurine
Concentrated in heart, brain, and muscle — emerging longevity data alongside proven benefits for sleep, cardiovascular function, and recovery.
What the evidence says
Taurine appears to help in 4 of 4 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2010–2026 with a typical study size of 107 participants.
Based on 38 studies · 15 meta-analyses · 10 RCTs · 18,616 total participants
Confidence
HighWhat the studies found
By outcome
Taurine has an evidence score of 7.5/10 — strong evidence based on 38 indexed studies, including 24 meta-analyses. Concentrated in heart, brain, and muscle — emerging longevity data alongside proven benefits for sleep, cardiovascular function, and recovery.
The commonly studied dose of Taurine is 1-3g daily. Research points to an estimated optimal dose around 2000mg, with a minimum effective dose near 1000mg. Individual response varies — start low and adjust.
Timing is flexible for Taurine — consistent daily use matters more than the time of day. Taurine is a conditionally essential sulfur-containing amino acid (technically a sulfonic acid) with diverse roles in bile acid conjugation, osmoregulation, calcium signaling, and membrane stabilization.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Taurine is one of the most abundant amino acids in the body, concentrated in the heart, brain, and muscles. Recent research has highlighted its potential role in longevity, while established benefits include supporting sleep quality, cardiovascular function, and exercise performance.
Activates GABA receptors for calming effects
Protects cells from oxidative stress
Supports heart function and blood pressure
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.
1-3g daily
Can be taken without food
| Form | Type |
|---|---|
| 💊Powder or capsules | Recommended |
| 💊Tablets | Alternative |
Simple amino acid; form doesn't significantly affect absorption. Powder is most economical.
Minimum: 2 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Flexible timing. Evening for sleep benefits, pre-workout for performance. Can split dose.
Based on meta-analysis showing small-to-moderate effects (g=0.25). Conservative estimates due to high heterogeneity (I²=61%) and mixed study quality. Effects primarily seen in anaerobic capacity and reaction time when combined with caffeine.
Better sleep quality through GABA activation
Reduced muscle soreness post-exercise
Support for cardiovascular function
Limited data; consult healthcare provider
Not banned; may support performance and recovery
May affect lithium levels
May have additive blood pressure lowering effects
Tip: Take with food
Tip: Take in evening
Taurine is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI discomfort, drowsiness. Use caution if any of these apply to you: Bipolar disorder (may affect mood); Epilepsy (may interact with seizure thresholds).
Glycine
Likely helpsLowers core body temperature to deepen sleep — 3g before bed reduces daytime fatigue and boosts next-day cognition.
Tap node to isolate • Pinch to zoom • Tap edge for research