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Tau7.5
Taurine Research
Likely helps
122 peer-reviewed studies
What the evidence says
Likely helps
Taurine appears to help in 5 of 6 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 1983–2026 with a typical study size of 100 participants.
Based on 122 studies · 26 meta-analyses · 75 RCTs · 18,558 total participants
Confidence
High confidence
What the studies found
5helped1unclear· 116 more without graded effect data
Longevity & agingAging-related benefits seen mainly in animal studies; human longevity data are preliminary · Long-term
Mostly mechanism / observational3 studies
Depression & mood
Mostly mechanism / observational3 studies
Vision & eye health
Mostly mechanism / observational3 studies
Skin health
Too few graded studies1 study
By the numbers
Pulled from 30 studies with measurable effects
Likely real effects
67%
across studies
People studied
19k
typical study: 100 people
Strongest designs
101
26 pooled, 75 randomised
Showed benefit
83%
5/6 studies
How long studies ran
1–4 weeks
1
1–3 months
1
3+ months
1
Populations Studied
General population3
Individuals at risk of or with metabolic syndrome1
Heart failure patients and healthy individuals1
Athletes1
Active research area
56 studies in the last 5 years · Latest meta-analysis: 2026
198320042026
1Meta-AnalysisCited 1×n=552 · large study2025
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%).
2Metabolic syndrome factorsMeta-AnalysisCited 19×n=1,024 · large study2024
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.
4Cognitive functionMeta-AnalysisCited 3×n=402 · medium study2025
Overall, the findings of the present meta-analysis do not provide sufficient evidence to support the efficacy of taurine supplementation in enhancing cognitive function.
Cao Q et al. · International journal of food sciences and nutrition (2025)
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.
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]).
A three-level random-effects meta-analysis indicated that acute taurine ingestion may be associated with small-to-moderate improvements in overall performance (g = 0.25, 95% CI [0.10, 0.39], I2 = 6...
Deng H et al. · Scandinavian journal of medicine & science in sports (2025)
A three-level random-effects meta-analysis indicated that acute taurine ingestion may be associated with small-to-moderate improvements in overall performance (g = 0.25, 95% CI [0.10, 0.39], I2 = 61%).
The overall certainty of evidence, assessed using GRADE, was rated low to very low due to heterogeneity, imprecision, and risk of bias.
Collectively, these findings suggest that acute single-dose taurine supplementation holds promise as an ergogenic aid, but its effectiveness likely varies depending on dosage, blinding procedures, and exercise context.
19Peripheral blood metabolites in major depressive disorderMeta-AnalysisCited 171×n=46 · small study2021
MDD patients were characterized by higher levels of asymmetric dimethylarginine, tyramine, 2-hydroxybutyric acid, phosphatidylcholine (32:1), and taurochenodesoxycholic acid and lower levels of L-acetylcarnitine, creatinine, L-asparagine, L-glutamine, linoleic acid... compared with controls.
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.
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.