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Tau7.5
Taurine Research
Likely helpsHigh safety
38 peer-reviewed studies
What the evidence says
Likely helps
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
Longevity & agingSupport for healthy aging markers · Long-term
Too few graded studies1 study
Vision & eye health
Too few graded studies1 study
Skin health
Too few graded studies1 study
By the numbers
Pulled from 25 studies with measurable effects
Likely real effects
75%
across studies
People studied
19k
typical study: 107 people
Strongest designs
25
15 pooled, 10 randomised
Showed benefit
100%
4/4 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
31 studies in the last 5 years · Latest meta-analysis: 2025
201020182026
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.
8Peripheral blood metabolites in major depressive disorderMeta-AnalysisCited 171×n=46 · small study2021
This meta-analysis examined the effects of Acetyl-L-Carnitine.
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.
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.
12Physical performance in female athletesMeta-AnalysisCited 19×2022
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.
14C-reactive protein levelsMeta-AnalysisCited 24×2022
Faghfouri AH et al. · European journal of clinical nutrition (2022)
Huge benefit
← WorseNo effectBetter →
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).
The taurine dosage varied from 0.5 to 6 g/d for 15 days to 6 months.
Guan L et al. · European journal of pharmacology (2020)
The taurine dosage varied from 0.5 to 6 g/d for 15 days to 6 months.
These findings indicate that, in patients with liver dysregulation, taurine supplementation can lower blood pressure and improve the lipid profile by reducing total cholesterol and triglyceride levels.
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).
This review synthesizes current evidence supporting taurine's pleiotropic neuroprotective actions and discusses its translational potential as an early-stage, low-risk intervention to delay or prevent AD progression.
Hossain MK et al. · International journal of molecular sciences (2026)
Growing evidence supports the concept that early, upstream neuroprotective interventions may meaningfully alter disease trajectory in both sporadic and familial AD.
Taurine, an endogenously abundant and clinically safe neuromodulator, has re-emerged as a promising multi-target regulator of AD-relevant pathways.
This review synthesizes current evidence supporting taurine's pleiotropic neuroprotective actions and discusses its translational potential as an early-stage, low-risk intervention to delay or prevent AD progression.
Current evidence is promising but remains constrained by small samples and heterogeneous protocols; adequately powered field trials are required to establish dose-response, safety and efficacy across populations, and additive value when combined with established heat-mitigation strategies.
Naddafha S et al. · Nutrients (2026)
Benefits appear to be context-dependent and may be attenuated when sweating is constrained (e.g., impermeable protective clothing) or when heat acclimation is already optimized.
Because taurine may increase sweat losses, its use should be paired with individualized fluid and sodium replacement.
Current evidence is promising but remains constrained by small samples and heterogeneous protocols; adequately powered field trials are required to establish dose-response, safety and efficacy across populations, and additive value when combined with established heat-mitigation strategies.
We consider results from the different experimental, in vitro studies as well as some clinical ones reviewed, to provide sufficient evidence as to constitute a solid base to back up future clinical and epidemiological studies on the usefulness of taurine supplementation both in the prevention and treatment of diabetes and its complications.
De la Puerta C et al. · Nutricion hospitalaria (2010)
Systematic review examining Taurine efficacy
Further research warranted to confirm findings
20Cognitive function improvementRCTCited 3×n=107 · medium study2025
Supplementation with whey protein powder rich in MFGM, taurine, and B vitamins for 12 mo improve cognitive function in older adults with MCI.
Li F et al. · The American journal of clinical nutrition (2025)
Noticeable benefit
← WorseNo effectBetter →
Could be chance
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.