Taurine Supplementation: Is the Marketing Ahead of the Science?

Taurine supplementation has garnered attention for its potential benefits in athletic performance, although research findings are mixed. You can often find it in popular pre-workout drinks but taurine is a naturally occurring amino acid found in meat, egg yolks, fish, and shellfish. It is not naturally present in plants, but vegans may get small amounts from energy drinks or fortified foods, or through taurine supplements.

Common Taurine Dosing

Athletes often take 0.5 grams to 2 grams per day, but always consult a healthcare provider before supplementing. Blood concentrations increase after 10 min of ingestion, peak within 1 hour, and return to baseline within 6.5 hours; therefore dosing prior to exercise is key to enhance sports performance.

Here's a breakdown of its relevance and effects in the context of athletic performance:

Role of Taurine

Taurine is found in throughout the body in your brain, eyes, heart, kidney, liver, white blood cells, and in muscle tissue, but is not involved with muscle building or repair. Athletes may use taurine as an ergogenic aid to improve sports performance, including the following:

Improved Exercise Performance

• Endurance Boost: Taurine helps increase the muscle's ability to contract efficiently, which can improve endurance and delay fatigue.

• Reduced Oxidative Stress: It acts as an antioxidant, reducing cellular damage from intense physical activity.

Enhanced Recovery

• Reduced Muscle Soreness: Some studies suggest taurine may lessen delayed onset muscle soreness (DOMS) after exercise.

• Inflammation Control: Taurine can help lower exercise-induced inflammation, aiding quicker recovery.

Electrolyte Balance and Hydration

• Fluid Balance: Taurine plays a role in maintaining fluid balance in cells, which is essential for performance and regulating core body temperature.

• Supports Electrolyte Function: It helps regulate calcium, potassium, and sodium levels—crucial during endurance sports.

Cardiovascular Support

• Heart Function: Taurine supports healthy heart function and may improve VO₂ max (maximum oxygen uptake), benefiting cardiovascular endurance.

• Blood Pressure Regulation: It can help regulate blood pressure during exercise.

Cognitive Focus and Mental Performance

• Neuroprotective Effects: It may help reduce mental fatigue and improve focus during long or intense training sessions.

The benefits of taking taurine may sound compelling; however, according to The International Society of Sports Nutrition (ISSN)  position stand, an analysis of the literature regarding the effects of taurine found in energy drinks or energy shots, reveals inconsistencies and limitations of the present body of research on taurine supplementation.

Risks of Taking Taurine

Current data do not indicate safety concerns of taurine supplementation, with doses of 10 grams per day for 6 months and 1 to 6 grams per day for up to one year. Therefore, it is unlikely that the doses of taurine in popular energy drinks and energy shots represent a safety concern, but here are few risks you should consider before taking taurine.

Interactions with Medications

• Blood Pressure Medications: Taurine may lower blood pressure, potentially interacting with antihypertensives.

• Diuretics or Lithium: Could affect electrolyte balance or kidney function when combined.

Combined with Energy Drinks

• Caffeine Overload: Taurine is often included in energy drinks with high caffeine and sugar, which can cause:

  • Rapid heart rate

  • Anxiety

  • Sleep disturbances

  • Increased blood pressure

• Cardiovascular Stress: Some case reports have linked energy drink overconsumption (not taurine alone) with heart issues, especially in sensitive individuals.

Pre-existing Conditions

• Kidney or Liver Issues: Those with compromised kidney or liver function should consult a doctor before using taurine supplements.

Key Takeaways:

The current literature supports that taurine may provide anti-inflammatory benefits, modulate fluid balance, improve muscle recovery and exercise performance; however, the literature has primarily been conducted on animals.  Human studies have shown the following:

• Capsule form may be the most beneficial, consumed 10-15 minutes to 2 hours prior to exercise. Future research is needed to confirm the benefits when consuming in beverage form 10 minutes to 1 hour before exercise.

• Research has shown that taurine is not harmful when consumed regularly.

• Ingesting small doses, 0.5 to 2 grams daily, has not been shown to be beneficial to enhance exercise performance; whereas, mixed results to date when ingesting a moderate dose 3 to 5 grams daily. 

• It is still unclear whether high doses, greater than 5 grams daily, improved performance, but performance improvements can be achieved without a long term dose period.

• More research is warranted to determine the right dose and duration of taking taurine to provide beneficial effects in athletes.  Taurine supplementation may be more helpful to increase endurance performance improvements compared to anaerobic (high intensity/strength) types of exercise.

References:

1. Chen Q, Zheng L, Pinho RA, et al. The Dose Response of Taurine on Aerobic and Strength Exercises: A Systematic Review. Frontiers in Physiology. 2021, Vol 12, 700352.  

2. Kurtz JA, VanDusseldorp T, Doyle JA, et al. Taurine in sports and exercise. Journal of the International Society of Sports Nutrition. 2021,18:39.

3. Jagim AR, Harty PS, Tinsley GM, et al. International society of sports nutrition position stand: energy drinks and energy shots. Journal of the International Society of Sports Nutrition. 2023, VOL. 20, NO. 1, 2171314.