Taurine
Conditionally essential amino sulfonic acid, RCT signal for blood pressure, exercise capacity in heart failure, and emerging interest in longevity.
Why
Taurine is a conditionally-essential sulphur-containing amino acid concentrated in heart, skeletal muscle, brain and retina. Meta-analyses (Sun 2016 Hypertension, Waldron 2018) report modest blood-pressure reductions at 1–6 g/day and exercise-performance improvements. Singh 2023 Science generated substantial interest with the observation that taurine levels decline with age and that taurine supplementation extended lifespan in mice, clinical translation remains preliminary in humans.
How it works
Osmoregulation in cardiac and skeletal muscle. Calcium handling in cardiac myocytes, basis of the heart-failure signal. Modulates GABA and glycine inhibitory neurotransmission. Bile acid conjugation (substrate for taurocholic acid). Antioxidant via hypotaurine production.
Expected onset · BP effects over 4–8 weeks; exercise effects acute
How to take
Dosage
BP / cardiovascular: 1.5–6 g/day. Exercise: 1–6 g/day. Heart failure (specialist context): 3–6 g/day.
Timing
Divided 2–3 times daily; pre-exercise for athletic indication
On the label
'L-taurine' or 'taurine' powder is most cost-effective. Stated grams per dose.
Ideal for
Adults with mild hypertension; active people seeking exercise-recovery adjuncts; older adults exploring longevity-focused nutrient approaches.
Safety
Evidence
Sun 2016 Hypertension RCT and meta-analysis: taurine 1.6 g/day for 12 weeks reduced systolic BP by 7.2 mmHg in prehypertensives. Beyranvand 2011 RCT in NYHA II–III heart failure: taurine 500 mg three times daily improved exercise capacity vs placebo. Singh 2023 Science triggered renewed interest with preclinical longevity data; clinical translation remains preliminary. Preliminary, RCTs exist in non-tier-1 journals but are small or short-duration. No Cochrane review, EMA monograph or EFSA-authorised claim covers the indication.
Preliminary, RCTs exist in non-tier-1 journals but are small or short-duration. No Cochrane review, EMA monograph or EFSA-authorised claim covers the indication.
- Sun et al., Hypertension 2016, taurine supplementation lowers blood pressure and improves vascular function in prehypertension (RCT and meta-analysis)
- Singh et al., Science 2023, taurine deficiency as a driver of aging (mouse and primate study; preclinical)
- Beyranvand et al., J Cardiol 2011, effect of taurine supplementation on exercise capacity of patients with heart failure (RCT)
Where to get it
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