Taurine

anxiety memory blood sugar brain health antioxidant eye health macular degeneration diabetes nervous system liver support detoxification diuretic insulin heart health cardiovascular blood pressure GABA retina amino acid taurine vegetarian support vegan support

Published on December 20, 2025 by Guy

Taurine is a sulfur-containing amino acid found abundantly throughout the body, especially in the heart, brain, eyes, and muscles. Unlike true amino acids, taurine is not incorporated into proteins but functions as a vital cellular regulator. The body synthesizes taurine from cysteine and methionine (requiring vitamin B6), but production may be limited, making dietary intake important. Taurine is found exclusively in animal foods—meat, fish, eggs, and dairy—and is absent from plant foods, making supplementation particularly relevant for vegetarians and vegans.

Effects and Benefits

Core Identification

Common Names:
- Taurine
- 2-aminoethanesulfonic acid
- L-Taurine

Latin Name: Not applicable (synthetic/isolated compound)

Category: Amino Acid

Uses

Traditional Uses

  • Cardiovascular support - Used traditionally in various cultures through consumption of organ meats and seafood
  • Eye health - Traditional recognition of organ meats (high in taurine) for vision support
  • Energy and vitality - Historic use of taurine-rich foods for stamina and endurance

Modern Uses

  • Blood Pressure Support - Acts as a natural diuretic, promoting fluid excretion and reducing strain on the heart | Research quality: Moderate
  • Key findings: Taurine helps regulate blood pressure through diuretic action and enhances immunity through oxidative stress protection

  • Source citations: Diabetes and You (Ali)

  • Diabetes and Blood Sugar Management - Supports insulin sensitivity and glucose metabolism | Research quality: Moderate

  • Key findings: With diabetes, the body's need for taurine increases. Supplementation with taurine and cystine reduces insulin requirements. The drug dibicor (taurine) used in Russia reduces fasting and postprandial blood sugar, decreases insulin resistance, increases glucose uptake, and lowers glycated hemoglobin levels

  • Source citations: Herbs To Treat Diabetes (Stewart)

  • Eye Health and Retinal Function - Supports photoreceptor function and retinal metabolism | Research quality: Moderate

  • Key findings: Taurine is present in all retinal structures with maximum concentration in the outer nuclear layer. It participates in photo signal transmission, normalizes metabolism of ocular tissues, provides antioxidant protection to the retina, and relieves accommodation spasms. Combined with zinc, selenium, and vitamin E, taurine produced dramatic improvements in macular degeneration cases

  • Source citations: Herbs To Treat Diabetes (Stewart), Bartram's Encyclopedia of Herbal Medicine

  • Neurological Support - Calms nervous system activity and may support memory | Research quality: Preliminary

  • Key findings: Taurine suppresses release of overexciting neurotransmitters such as norepinephrine. It functions as an antioxidant and electronic regulator for nerve tissue. May help regenerate the hippocampus (memory center). Acts as a precursor to GABA, the calming neurotransmitter

  • Source citations: Home Reference to Holistic Health and Healing (Mars), Neal's Yard Remedies

  • Cardiovascular Function - Supports heart muscle function and circulation | Research quality: Moderate

  • Key findings: Carnitine and taurine together improve cardiac function. Taurine and omega-3 fatty acid shortages may cause platelets to clot more rapidly, increasing cardiovascular disease risk. Vegetarians exhibit abnormal platelet aggregation that may be related to taurine deficiency

  • Source citations: The Natural Remedy Bible (Lust), The Paleo Answer (Cordain)

  • Anxiety and Stress - Supports GABA production for calming effects | Research quality: Preliminary

  • Key findings: Taurine is a precursor of GABA, which many people with anxiety are low in. Part of comprehensive cortisol-lowering formulas

  • Source citations: Beyond the Pill (Brighten)

  • Seizure Support - May offer benefits for seizure management | Research quality: Preliminary

  • Key findings: Taurine is a sulfur-based amino acid abundant in excitable tissues of the central nervous system. Some studies indicate potential benefits for seizure management
  • Source citations: Prescription for Herbal Healing (Balch)

Active Compounds

Primary Active Ingredients:
- Taurine (2-aminoethanesulfonic acid) - The compound itself; a sulfur-containing amino sulfonic acid that regulates cellular function, maintains electrolyte balance, and supports antioxidant activity
- Sulfur component - Contributes to detoxification pathways and Phase II liver support

Dosage Information

Standard Dosage:
- Form: Capsule or powder
- Amount: 500 mg to 1,000 mg per day
- Frequency: Once to three times daily

Therapeutic Dosage:
- Form: Capsule or powder
- Amount: 1,500 to 3,000 mg per day
- Purpose: Blood pressure support, cardiovascular health, diabetes support
- Duration: Ongoing with periodic reassessment

Condition-Specific Dosages:
- Eye health: 250-500 mg twice daily, 20 minutes before meals for 30 days; may increase to 2-3 g/day if necessary
- Anxiety/GABA support: 500 mg daily
- Memory support: 500 mg to 1 g daily
- General amino acid therapy: 500 mg three times daily between meals

Maximum Safe Dosage:
- Daily maximum: 3,000 mg (3 g) is commonly used therapeutically
- Warning threshold: Higher doses should be supervised by a healthcare provider

Bioavailability Notes:
- Well absorbed orally
- Best taken between meals for amino acid therapy
- For eye conditions, take 20 minutes before meals
- Synthesis in the body requires adequate vitamin B6 levels

How to Take It

Timing:
- Between meals for optimal amino acid absorption
- 20 minutes before meals for eye health applications
- Can be taken with or without food for general use
- May divide doses throughout the day for higher therapeutic amounts

Synergies - What It Works Well With

Complementary Supplements:
1. Vitamin B6 - Essential for taurine synthesis in the body | Supports natural production
2. Cystine/Cysteine - Combined with taurine, reduces insulin requirements in diabetes | Enhanced blood sugar support
3. Zinc, Selenium, Vitamin E - Combined with taurine for macular degeneration | Synergistic antioxidant eye protection
4. Omega-3 Fatty Acids (EPA/DHA) - Together support healthy platelet function | Cardiovascular protection
5. L-Carnitine - Combined for cardiac function support | Heart health synergy
6. Magnesium - Part of comprehensive cortisol-lowering and cardiovascular formulas | Stress and heart support
7. L-Theanine - Combined in calming formulas | Enhanced relaxation

Avoidance - What NOT to Combine With

Supplement Interactions:
- No significant negative supplement interactions documented in literature reviewed

Drug Interactions:
1. Chemotherapy drugs - Chemotherapy depletes taurine levels | May need to discuss supplementation timing with oncologist | Severity level: Moderate (consult physician)
2. Blood pressure medications - Taurine has diuretic and blood pressure-lowering effects | Monitor for additive effects | Severity level: Mild to Moderate
3. Anti-seizure medications - Potential interactions given taurine's neurological activity | Consult healthcare provider | Severity level: Moderate (consult physician)

Food Interactions:
- No significant food interactions documented
- Caffeine in energy drinks combined with taurine warrants caution regarding cardiovascular effects in sensitive individuals

Safety Information

Contraindications:
- Individuals with kidney disease should consult a physician before supplementing
- Caution in those with bipolar disorder or other conditions affecting neurotransmitter balance
- Consult physician if pregnant or breastfeeding

Side Effects:
- Generally well-tolerated at recommended doses
- Rare: mild digestive upset
- Safety questions remain for very high doses according to some researchers

Long-Term Use:
- Appears safe for long-term use at standard doses
- Vegetarians and vegans may benefit from ongoing supplementation due to absence in plant foods
- Periodic reassessment recommended for therapeutic doses

Special Precautions:
- Cats cannot synthesize taurine (humans can, though capacity is limited)
- Vegans have blood taurine levels 22% lower than meat eaters
- Infant formulas are fortified with taurine due to limited synthesis capacity in infants
- Athletic performance claims are not well-supported by research; taurine does not appear to be incorporated into skeletal muscle even at high doses

Primary Uses At-a-Glance

Primary: Cardiovascular support, blood pressure regulation, eye health, blood sugar management, nervous system support

Secondary: Anxiety relief, memory support, liver detoxification support, antioxidant protection, vegetarian/vegan nutritional support

Sources

Local Library:
- Ali, Naheed - Diabetes and You
- Balch, Phyllis - Prescription for Herbal Healing
- Bartram, Thomas - Bartram's Encyclopedia of Herbal Medicine
- Brighten, Jolene - Beyond the Pill
- Brewer, Sarah - TDT Encyclopedia of Vitamins
- Cordain, Loren - The Paleo Answer
- Curtis, Susan - Neal's Yard Remedies
- Ferriss, Timothy - The 4-Hour Body
- Gaby, Alan R. - A-Z Guide to Drug-Herb-Vitamin Interactions (2nd Ed)
- Lust, John - The Natural Remedy Bible
- Mars, Brigitte - The Home Reference to Holistic Health and Healing
- Moyad, Mark - The Supplement Handbook
- Stewart, Rufus - Herbs To Treat Diabetes

General Knowledge:
- Taurine is classified as a conditionally essential amino acid
- Commonly found in energy drinks, though athletic performance benefits are not well-established
- The name "taurine" derives from the Latin "taurus" (bull) as it was first isolated from ox bile in 1827