Taurine

Taurine is one of the most abundant compounds in skeletal muscle. Although it is often associated with energy drinks, it is not a stimulant: it does not act like caffeine.

What is taurine?

It is a sulphur-containing compound from the amino acid family that, unlike most, is not part of proteins: it is found free in tissues, especially muscle, the heart, the retina and the brain.

The body makes it from cysteine and methionine, and the diet provides the rest. Meat, fish and especially shellfish are its main sources; plant foods contain hardly any. That is why it is considered conditionally essential: at some stages or in some situations the body's own production may not be enough.

How does it work?

• Muscle: it helps regulate cell volume and calcium handling, which is involved in muscle contraction.
• Fat digestion: the liver uses it to form bile salts, needed to digest and absorb fats.
• Mitochondria: its role in mitochondrial function and cellular oxidative balance is being studied.

What does the science say?

Physical performance

A meta-analysis found a small improvement in endurance exercise performance after taking taurine, at doses of 1 to 6 g (Waldron 2018).

Recovery after exercise

Some studies suggest it could reduce markers of muscle damage after exercise, although results are mixed and more trials are needed (Kurtz 2021).

Ageing

In animal studies, taurine levels decline with age and supplementation was associated with a longer, healthier life in mice (Singh 2023). In humans there are only association data, so these results cannot be extrapolated.

Dose and how to take it

• Studies have used 1 to 6 g a day; 1 to 3 g is the most common.
• It can be taken at any time of day, with or without food.
• Muscle Guard provides 1 g of taurine per stick, together with 3 g of HMB and vitamins D3 and K2.

Safety

• EFSA concluded that taurine, at the levels found in energy drinks, is not a safety concern (EFSA 2009).
• An observed safe level of up to 3 g a day for adults has been proposed (Shao 2008).
• If you are pregnant, breastfeeding or under medical treatment, check with your healthcare professional first. Muscle Guard should not be taken during pregnancy.

Frequently asked questions

Is taurine a stimulant?

No. Although it appears in many energy drinks, the stimulant effect of those drinks comes from caffeine, not taurine.

Do vegans get less taurine?

Yes. A vegan diet provides very little taurine and some studies have found somewhat lower levels in vegans, although the body can make it from other amino acids.

How much taurine is in an energy drink?

A 250 ml can usually provides about 1 g, the same amount as a Muscle Guard stick, but without caffeine.

References

1. Waldron M, Patterson SD, Tallent J, Jeffries O. The effects of an oral taurine dose and supplementation period on endurance exercise performance in humans: a meta-analysis. Sports Med. 2018;48(5):1247-1253.
2. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021;18(1):39.
3. Singh P, Gollapalli K, Mangiola S, et al. Taurine deficiency as a driver of aging. Science. 2023;380(6649):eabn9257.
4. EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS). The use of taurine and D-glucurono-γ-lactone as constituents of the so-called "energy" drinks. EFSA Journal. 2009;7(4):935.
5. Shao A, Hathcock JN. Risk assessment for the amino acids taurine, L-glutamine and L-arginine. Regul Toxicol Pharmacol. 2008;50(3):376-399.