Taurine
Commonly used for
Heart HealthAthletic PerformanceEnergy
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What is it? / Overview
Taurine supports muscle function, electrolyte balance, and cardiovascular health. Emerging evidence suggests modest benefits for endurance performance and recovery.
How is it used? / Administration
Form: L-Taurine
Typical dose studied: 1–3 g/day
Timing: Before exercise or with meals
Commonly included in energy drinks but can and should be taken independently of stimulants.
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Avoid with: Chronic kidney disease (Stage 3, 4, or 5) — NOT on dialysis; Dialysis (Hemodialysis or Peritoneal Dialysis)
Interacts with: Blood pressure medications — monitor
Already taking it? Evaluate benefit after several weeks of consistent use.
Research & references
Waldron M et al. (2018). The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis. Sports Med. Ripps H et al. (2012). Review: taurine: a "very essential" amino acid. Mol Vis.
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