Heart/Performance/Weight

Taurine

Sulfur-containing amino acid that may modestly support blood pressure, vascular function, and metabolism in adults with low intake.

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Overview

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Quick Take

Reasonable if you want a cheap, low-risk cardiometabolic add-on, but the benefits are modest and not universal.

Taurine is a sulfur-containing amino acid found mainly in shellfish, fish, meat, and smaller amounts in dairy; plant foods contain very little. It helps regulate cell hydration, calcium signaling, bile salt formation, mitochondrial function, and membrane stability. Human studies suggest modest benefits for blood pressure, endothelial function, and some metabolic markers, with smaller evidence for endurance and recovery. Adults with low animal-food intake or mild cardiometabolic risk may benefit most.

Potential benefits

Lowers blood pressure

Improves endothelial function

Improves endurance capacity

May improve insulin sensitivity

May lower triglycerides

May reduce muscle soreness

May reduce body fat slightly

Protocol

Amount

1-3 g

Frequency

Once daily or split into 2 doses

When

Any time of day — consistency matters more than timing; take with food if you notice GI upset.

Onset Time

2-4 weeks for subjective effects, 8-12 weeks for BP or metabolic markers

Who Should Consider

Adults with low seafood or meat intake

People with borderline high blood pressure

Adults with mild metabolic syndrome features

Older adults with low animal-protein intake

Recreational exercisers wanting a non-stimulant add-on

Food Sources

Scallops or mussels (~100-400 mg per 100 g)
Dark turkey or chicken meat (~110-170 mg per 100 g)
Tuna and other dark fish (~30-150 mg per 100 g)
Beef (~30-90 mg per 100 g)
Milk or yogurt (~2-10 mg per serving)
Plant foods (negligible taurine)

How It Works

Taurine acts as an osmolyte and membrane stabilizer, helping cells control calcium flux, mitochondrial energy handling, and antioxidant defenses. It also conjugates bile acids and may improve nitric oxide signaling and autonomic balance, which can modestly affect blood pressure, lipid handling, and fatigue.

Updated 5/19/2026