Supplement

Taurine

Taurine is an amino acid found in high amounts in the heart, muscles and brain, where it helps regulate calcium handling and protect cells from oxidative stress. People mostly look at it for heart failure, and the evidence is limited: three small studies of 29 people found blood pressure improved. Those findings came from very small groups, and some of the supporting work looked at people with prehypertension rather than heart failure itself, so they say little about heart failure outcomes.

Sources: PMID 26781281; PMID 39148075

Updated 30 September 2026
How we grade
10 studies cited

Best evidence: Grade B
Conditions studied: 14
Outcomes: 52
Graded outcomes: 0248

Evidence by condition

Strong
Moderate
Limited
Very limited

14 conditions

Aerobic Exercise Performance

Aerobic Exercise Performance: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect	1 study	308 people
Studies that measured aerobic exercise metrics Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic Review.Scand J Med Sci Sports · PMID 40852891
	Anaerobic Capacity No effect		NoneNo effect		308 people
	Exercise Capacity	Improves (the measure goes up)		1 study	116 people
Studies that measured exercise capacity The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-AnalysisSports Med · PMID 29546641
	Muscular Endurance	Improves (the measure goes up)			308 people
	Power Output	Improves (the measure goes up)			308 people

Anaerobic Exercise Performance

Anaerobic Exercise Performance: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect	1 study	308 people
Studies that measured aerobic exercise metrics Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic Review.Scand J Med Sci Sports · PMID 40852891
	Anaerobic Capacity	Improves (the measure goes up)			308 people
	Muscular Endurance	Improves (the measure goes up)			308 people
	Power Output	Improves (the measure goes up)			308 people

High Blood Pressure

Blood Pressure: improves
Vascular Function: improves

High Blood Pressure: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Blood Pressure Small Improvement	Improves (the measure goes down)	Small effect	3 studies	120 people
Studies that measured blood pressure Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabeticsDiab Vasc Dis Res · PMID 20667936 Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis.Nutr J · PMID 39148075 Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled StudyHypertension · PMID 26781281
	Vascular Function	Improves (the measure goes up)			120 people

Heart Failure

Blood Pressure: improves
Weight: improves
Exercise Tolerance: improves

Heart Failure: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Blood Pressure Small Improvement	Improves (the measure goes down)	Small effect	3 studies	29 people
Studies that measured blood pressure Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabeticsDiab Vasc Dis Res · PMID 20667936 Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis.Nutr J · PMID 39148075 Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled StudyHypertension · PMID 26781281
	Weight	Improves (the measure goes down)		1 study	29 people
Studies that measured weight Effect of taurine supplementation on exercise capacity of patients with heart failureJ Cardiol · PMID 21334852
	Exercise Tolerance	Improves (the measure goes up)			29 people
	Heart Rate	Improves (the measure goes down)			29 people

General Cardiovascular Health

Blood Flow: improves
Blood Pressure: improves
Heart Failure Class: improves

General Cardiovascular Health: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Blood Flow Moderate Increase	Improves (the measure goes up)	Moderate effect		19 people
	Blood Pressure	Improves (the measure goes down)		3 studies	20 people
Studies that measured blood pressure Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabeticsDiab Vasc Dis Res · PMID 20667936 Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis.Nutr J · PMID 39148075 Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled StudyHypertension · PMID 26781281
	Heart Failure Class	Improves (the measure goes up)			20 people
	Heart Rate	Improves (the measure goes down)			20 people
	Left Ventricular Ejection Fraction	Improves (the measure goes up)			20 people

Type 1 Diabetes

Blood Flow: improves
Blood Pressure: improves
Heart Rate: improves

Type 1 Diabetes: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Blood Flow Moderate Increase	Improves (the measure goes up)	Moderate effect		19 people
	Blood Pressure	Improves (the measure goes down)		3 studies	19 people
Studies that measured blood pressure Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabeticsDiab Vasc Dis Res · PMID 20667936 Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis.Nutr J · PMID 39148075 Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled StudyHypertension · PMID 26781281
	Heart Rate	Improves (the measure goes down)			19 people

Obesity

Body Mass Index (BMI)
HbA1c: improves
Insulin Resistance: improves

Obesity: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Body Mass Index (BMI) No effect		NoneNo effect	1 study	349 people
Studies that measured body mass index (bmi) Effect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis.Nutrients · PMID 39796489
	HbA1c	Improves (the measure goes down)			330 people
	Insulin Resistance	Improves (the measure goes down)			285 people
	Total cholesterol	Improves (the measure goes down)			318 people
	Triglycerides	Improves (the measure goes down)			318 people

Type 2 Diabetes

Body Mass Index (BMI)
HbA1c: improves
Insulin Resistance: improves

Type 2 Diabetes: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Body Mass Index (BMI) No effect		NoneNo effect	1 study	349 people
Studies that measured body mass index (bmi) Effect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis.Nutrients · PMID 39796489
	HbA1c	Improves (the measure goes down)			330 people
	Insulin Resistance	Improves (the measure goes down)			285 people
	Total cholesterol	Improves (the measure goes down)			318 people
	Triglycerides	Improves (the measure goes down)			318 people

Dyslipidemia

Body Mass Index (BMI)
HbA1c: improves
Insulin Resistance: improves

Dyslipidemia: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Body Mass Index (BMI) No effect		NoneNo effect	1 study	349 people
Studies that measured body mass index (bmi) Effect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis.Nutrients · PMID 39796489
	HbA1c	Improves (the measure goes down)			330 people
	Insulin Resistance	Improves (the measure goes down)			285 people
	Total cholesterol	Improves (the measure goes down)			318 people
	Triglycerides	Improves (the measure goes down)			318 people

Overweight

Body Mass Index (BMI)
HbA1c: improves
Insulin Resistance: improves

Overweight: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Body Mass Index (BMI) No effect		NoneNo effect	1 study	349 people
Studies that measured body mass index (bmi) Effect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis.Nutrients · PMID 39796489
	HbA1c	Improves (the measure goes down)			330 people
	Insulin Resistance	Improves (the measure goes down)			285 people
	Total cholesterol	Improves (the measure goes down)			318 people
	Triglycerides	Improves (the measure goes down)			318 people

Cycling Performance

Anaerobic Capacity
Rating of Perceived Exertion: improves
Fat Oxidation: improves

Cycling Performance: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity No effect		NoneNo effect		11 people
	Rating of Perceived Exertion	Improves (the measure goes up)		1 study	11 people
Studies that measured rating of perceived exertion The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclistsInt J Sport Nutr Exerc Metab · PMID 20739720
	Fat Oxidation	Improves (the measure goes up)			11 people
	Heart Rate	Improves (the measure goes down)			11 people

Muscle Recovery

Muscle Damage
Muscle Soreness: improves

Muscle Recovery: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People
	Muscle Damage No effect		NoneNo effect		36 people
	Muscle Soreness	Improves (the measure goes down)		1 study	36 people
Studies that measured muscle soreness Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exerciseAdv Exp Med Biol · PMID 23392882

General Athletic Performance

Muscle Damage
Muscle Soreness: improves

General Athletic Performance: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Damage No effect		NoneNo effect		36 people
	Muscle Soreness	Improves (the measure goes down)		1 study	36 people

Infant Health

Infant Growth: improves

Infant Health: outcomes studied for Taurine
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Infant Growth	Improves (the measure goes up)		1 study	80 people

What the published studies found

1 automated reading

Automated reading of the published studies (Decosa evidence engine), for outcomes Dr. Grey has not graded yet. It is not a Dr. Grey grade and does not change one. How it is read

Endurance performance
The best available review (2025, 23 studies, 308 people) found a small improvement in endurance performance. 3 of the 8 studies read agree; 5 found no clear difference. The evidence is limited.
8 studies counted of 11 read: 2 reviews and 6 trials (77 people in the trials).
1. Meta-analysis, 2025; 23 studies, 308 people: improves (the review the verdict rests on). associated with small-to-moderate improvements in overall performance Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic ReviewPubMed 40852891
2. Meta-analysis, 2018; 10 studies: improves. The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-AnalysisPubMed 29546641
3. Crossover trial, 2025; 16 people; male university students majoring in physical education: improves. time to exhaustion was significantly longer in the medium-dose group Dose-response relationship of taurine on endurance cycling performance under hot and humid conditionsPubMed 41158650
4. Crossover trial, 2025; 11 people; recreationally trained male endurance runners: no clear difference. TTE was not significantly altered (TAU: 1,444.8 ± 88.6 s; PLA: 1,447.6 ± 87.34 s; … Acute Effects of Taurine Supplementation on Maximal Fat Oxidation and FATmax in Recreational Endurance Runners: A Randomized, Placebo-Controlled, Crossover, and Triple-Blinded StudyPubMed 39419489
5. Crossover trial, 2022; 11 people; eleven males cycling in cold conditions: no clear difference. Time to exhaustion was not different between trials Physiological and thermoregulatory effects of oral taurine supplementation on exercise tolerance during forced convective coolingPubMed 33357070
6. Crossover trial, 2016; 17 people; seventeen healthy male volunteers: no clear difference. did not substantially improve high-intensity running performance Acute administration of high doses of taurine does not substantially improve high-intensity running performance and the effect on maximal accumulated oxygen deficit is unclearPubMed 27109264
7. Crossover trial, 2016; 11 people; trained male cyclists: no clear difference. no effect of TAU (p = 0.731, d = 0.151) on performance The effect of acute taurine ingestion on 4-km time trial performance in trained cyclistsPubMed 27380030
8. Crossover trial, 2010; 11 people; endurance-trained male cyclists: no clear difference. There was no difference in TT performance between any of the 3 trials (1,500 ± … The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclistsPubMed 20739720
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.

Key findings

Aerobic Exercise MetricsAerobic Exercise PerformanceImproves (the measure goes up)
Blood PressureHigh Blood PressureImproves (the measure goes down)
Blood FlowImproves (the measure goes up)

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Third-party tested Taurine products, in the forms the graded studies used where we can match them.

Grade B

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Studies cited

10 studies from PubMed

The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclistsInt J Sport Nutr Exerc Metab · PMID 20739720
Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabeticsDiab Vasc Dis Res · PMID 20667936
Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis.Nutr J · PMID 39148075
Effect of taurine supplementation on exercise capacity of patients with heart failureJ Cardiol · PMID 21334852
Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exerciseAdv Exp Med Biol · PMID 23392882
Effect of taurine supplementation on growth and development in preterm or low birth weight infants.Cochrane Database Syst Rev · PMID 17943882
Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled StudyHypertension · PMID 26781281
The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-AnalysisSports Med · PMID 29546641
Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic Review.Scand J Med Sci Sports · PMID 40852891
Effect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis.Nutrients · PMID 39796489

Evidence by condition

General Cardiovascular Health

What the published studies found

Endurance performance

Key findings

Shop the evidence-backed picks

Studies cited

Related supplements

Protocols that include Taurine