Taurine Benefits: Uses, Foods & Safety

Taurine benefits are linked to its role as an amino acid found naturally in foods like beef, fish, chicken, and seafood. It has antioxidant and anti-inflammatory properties that support immunity, healthy aging, and overall metabolic balance.

Although taurine is considered a non-essential amino acid because the body produces it in organs like the liver, heart, muscles, and eyes, intake from food remains important. Research suggests that taurine benefits include support for blood pressure control, cholesterol balance, blood sugar regulation, and eye health.

Taurine supplements are commonly used to improve physical performance and may support heart and liver health when recommended by a healthcare professional. These taurine benefits are influenced by dose, dietary intake, and individual health conditions, making proper use and safety considerations essential.

Health benefits

Taurine benefits include: 

1. Preventing early aging

Because of its antioxidant properties, taurine helps protect healthy skin cells from damage caused by free radicals, which may help prevent wrinkles and sagging.

2. Boosting physical performance

Taurine may enhance physical performance by increasing the body’s oxygen use. This supports stronger muscle contractions, reduces fatigue, and can improve endurance while promoting muscle growth.

3. Managing high blood pressure

Taurine helps manage high blood pressure by blocking the effects of angiotensin II, a compound that causes the body to retain water and increase blood pressure.

In addition, taurine also posseses vasodilating properties, which can boost circulation and prevent high blood pressure. According to the American Heart Association, improved blood vessel relaxation and reduced vascular resistance play an important role in supporting healthy blood pressure levels and overall cardiovascular function.

4. Reducing cholesterol and triglyceride levels

Taurine helps produce bile salts, which aid in digesting and absorbing dietary fats. Bile also removes cholesterol from the body through the stool, supporting healthy blood cholesterol levels.

Due to its antioxidant effects, taurine also helps prevent the oxidation of fat cells, which in turn helps to regulate triglyceride and cholesterol levels in the blood. Over time, these effects may help lower the risk of atherosclerosis, heart attacks, and strokes.

5. Helping manage diabetes

Taurine helps insulin work more effectively to regulate blood glucose levels, which may support diabetes management.

Taurine also has antioxidant properties that support healthy pancreatic function. The pancreas produces insulin, and taurine may help regulate both the release of insulin and its effectiveness in controlling blood glucose levels.

6. Treating and preventing eye disease

Taurine is found in the eyes, and research suggests that supplementation may have beneficial effects on degenerative eye diseases.

It also has antioxidant properties that help protect retinal cells and may prevent conditions that can lead to blindness, such as diabetic retinopathy and glaucoma.

7. Strengthening the liver 

Thanks to its antioxidant properties, taurine may help protect and strengthen the liver by supporting the removal of toxins and heavy metals.

It can also reduce liver damage caused by free radicals and long-term medication use.

8. Helping to prevent cancer

Taurine helps protect the body from free radicals, which can damage healthy cells and contribute to the development and growth of cancer cells.

Taurine has anti-inflammatory properties that may help strengthen the immune system and support the prevention of certain types of cancer. However, more research is needed to confirm its potential role in cancer prevention.

Taurine sources

The following table shows the amount of taurine in 100 g of various foods: 

To gain the full benefits of taurine, it’s important to include taurine-rich foods as part of a healthy, balanced diet and maintain regular physical activity.

Recommended amounts

Because taurine is naturally produced in the body, there is no specific recommended amount you need to ingest. 

According to the National Institutes of Health Office of Dietary Supplements, taurine is a non-essential amino acid for most healthy adults because the body can make it naturally and it’s also found in many animal-based foods.

It should be included in a healthy and balanced diet, and can be naturally ingested from regularly eating beef, chicken, fish and seafood. 

Taurine supplements

Taurine supplements may be recommended to complement the treatment of cardiovascular disease and liver disease. It can also be used to boost physical performance when working out. 

The recommended dose of taurine supplements can vary based on each person’s individual health goals. A typical dose is 0.5 to 3 g per day, which can be taken in the morning or at night. 

To improve physical performance, taurine supplements can be taken 10 minutes to 2 hours before working out. 

Make sure to talk to your primary care provider or a registered dietitian before taking this supplement. A healthcare professional can evaluate your health status and recommend the appropriate dose for your health needs and goals. 

Side effects and contraindications

Although it is considered to be safe, high amounts of taurine can cause symptoms like headaches, diarrhea, or stomach ache. 

People with kidney disease and children should not take taurine supplements. They are also not recommended for people who are pregnant or breastfeeding.

People who take any medications should talk to their doctor before using taurine supplements, since these supplements may affect how certain medicines work.