While there aren’t official guidelines for taurine dosage, current evidence suggests that most people can safely consume up to 3000 mg (3 g) daily. People who decide to take taurine as a dietary supplement do so for various potential health benefits like for healthy aging.
Key takeaways:
- Taurine-rich foods like seafood, meat, and poultry can provide around 1000 mg daily.
- There aren’t official taurine dosage guidelines, but based on research, about 3000 mg of taurine per day seems safe for most people.
- Exceeding the recommended taurine dosage may increase the risk of side effects like digestive issues.
- The optimal timing of taurine requires more research for definitive recommendations.
- Talk to a healthcare professional if you’re considering taurine supplements.
Taurine, an amino acid often associated with energy drinks, holds secrets beyond just a quick boost.
With its antioxidant properties and potential impact on muscles, metabolism, and mental well-being, taurine may play a significant role in our overall well-being. However, there’s still much to uncover about taurine’s optimal dosage.
Table of Contents
How Much Taurine Should I Take?
There is no official recommended taurine dosage. Healthy adults usually get enough from a balanced diet containing taurine-rich foods like meat, fish, and poultry. These foods can provide up to 1000 mg of taurine.
Supplements may provide an additional 500 to 2000 mg of taurine per day. But it’s unclear if higher doses are necessary or more beneficial.
Experts consider up to 3000 mg per day from supplements to be safe for most adults. The European Food Safety Authority (EFSA) states that a daily intake of up to 6,000 mg is considered safe. However, there is still a lack of research on the ideal amount to take for specific benefits.
It’s a good idea to check with your healthcare provider before starting taurine supplements. Consider starting with a low dose and gradually increasing it as your doctor recommends. Pregnant people should avoid taurine supplements because there’s limited safety research. Also, people taking medications should consult a healthcare provider due to potential taurine interactions.
What Happens if I Take Too Much Taurine?
There have been reports of multiple side effects associated with overconsumption of taurine supplements. The most commonly cited issues are back pain, vomiting, fever, headache, diarrhea, and fatigue.
Some people also experience general stomach upset from very high amounts of supplemental taurine. Experts aren’t sure about the exact threshold to trigger side effects, as tolerance varies by individual.
How Should I Take Taurine?
A balanced diet containing whole food sources is the best way to obtain taurine. Meats, fish, seafood, and poultry are all good ways to get taurine naturally. Aim for a variety of taurine-rich foods.
When taking taurine supplements, follow the dosage directions carefully. Many brands recommend taking taurine supplements on an empty stomach or between meals for enhanced absorption. Start with the lowest suggested amount, especially if you are new to supplementing with taurine.
Since supplements come in varying strengths, it’s important to follow the manufacturer’s instructions and guidelines to avoid potential side effects. Look for reputable brands and read the label carefully. Ask your healthcare provider for guidance on dosing.
When consuming taurine from energy drinks, read the product label and take care not to combine energy drinks containing taurine with taurine supplements. Additionally, consider the total caffeine content in the energy drink, as high caffeine levels can have their own side effects.
When Is the Best Time to Take Taurine?
The ideal time of day to take taurine has yet to be determined through research. It depends on your health goals and how you’re getting your taurine intake.
Here are some general guidelines:
- From food: An advantage of obtaining taurine from food sources is that timing is less of an issue. Eating taurine-rich foods at any point in the day suffices.
- Supplements: If you’re taking taurine supplements, most manufacturers suggest taking them on an empty stomach or between meals.
- Before exercise: Some athletes and people looking to enhance athletic performance might consider taking taurine before a workout. A 2020 review found that taurine might help improve aerobic and anaerobic performance, muscle recovery, and some metabolic markers when taken in doses of around 1000 mg to 3000 mg daily about 1 to 3 hours before exercise. However, the evidence is mixed, and more research is needed to fully understand taurine’s effects on athletic performance and recovery.
- For sleep: On the flip side, some people find that taurine helps them relax and sleep better. In this case, taking it in the evening or before bedtime may be more suitable. However, the scientific evidence supporting taurine’s impact on sleep is unclear.
- In energy drinks: Energy drinks with taurine are generally meant to be consumed when you need a quick energy boost, often during the daytime or before physical activities.
How Long Should I Take Taurine Supplements?
It depends on what you’re aiming to achieve and your specific health situation. Talk to a healthcare provider for guidance if you’re considering using taurine supplements for a short-term boost, like improving your sports performance or dealing with a specific health issue.
Generally, healthy adults may take taurine supplements daily on an ongoing basis if advised by a medical professional.
Those with certain illnesses or deficiencies may require taurine supplementation for prolonged periods per their healthcare provider’s recommendations. The duration will depend on the person’s specific health status and needs.
Aim to consume taurine-rich foods as your primary source and use supplements only as needed to optimize intake. As with any supplement, follow the instructions on the supplement label and discuss usage duration with your healthcare provider to ensure safety and suitability.
FAQs:
Can you take taurine supplements every day?
Generally, healthy adults can take taurine supplements daily without issue as long as the recommended dosage and instructions are followed. But it’s still a good idea to consult a medical professional before taking taurine or any supplement regularly, especially if you have health conditions or take medications.
What does taurine do?
Taurine plays several essential roles in the body. It acts as an antioxidant, protecting cells from damage, helps transport nutrients into cells, and supports various bodily functions. Research suggests that taurine may benefit heart health, blood sugar control, athletic performance, and even neurological conditions, but more studies are needed to fully understand its potential benefits.
Where does taurine come from?
Taurine is naturally found in animal-based foods like meat, seafood, poultry, and dairy products. The human body can also produce taurine from other amino acids. Some energy drinks and supplements contain synthetic taurine, which is manufactured in laboratories.
Is taurine good for you?
Early research suggests taurine may help with heart disease, diabetes, and exercise performance, though more studies are needed. Getting some taurine daily from high-quality animal foods may help ensure you meet your body’s needs.
Final Thoughts
While official guidelines are lacking, up to 3000 mg of taurine is considered safe for most healthy adults. To optimize your intake, emphasize taurine-rich foods like seafood and dark meat poultry. Supplement may be added as needed under medical supervision when the diet is inadequate, for health conditions causing a taurine deficiency, or for athletes seeking performance gains. Healthy adults can generally use taurine supplements daily as long as recommended dosages are followed.
Maggie Aime, MSN, RN
Maggie Aime, MSN, RN is a freelance health, wellness, and medical personal finance writer. Her extensive nursing experience includes oncology, kidney transplant, cardiology, and home health. Read more about her work at www.thewritern.com.
References
- Boccanegra et al. 2020. Safety issues and harmful pharmacological interactions of nutritional supplements in Duchenne muscular dystrophy: considerations for Standard of Care and emerging virus outbreaks.
- European Food Safety Authority. 2012. Scientific Opinion on the safety and efficacy of taurine as a feed additive for all animal species.
- Kurtz et al. 2021. Taurine in sports and exercise.
- Shao et al. 2008. Risk assessment for the amino acids taurine, L-glutamine and L-arginine.
