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If you take a quick look at the ingredient list of the famous energy drink Redbull, you will notice a high content of taurine in it. So what’s taurine, and why is it in energy drinks?
Taurine (2-aminoethanesulfonic acid) is a sulfur-containing organic compound widely distributed in animal tissues and is involved in biological metabolic processes [1]. It also helps maintain electrolyte and mineral balance, which ensures the health of the heart, brain, and other vital organs.
Furthermore, taurine protects your delicate nervous system from oxidative stress [2]. Taurine amino acids also promote muscle health and have been shown to support exercise performance and help maintain muscle mass as we age.
Although most foods contain it in sufficient amounts for our body, there are many supplements on the market too. But which are the best taurine supplements in terms of quality and value? Continue reading to find out our top 5 picks of taurine supplements!
Quick Summary
Best For High-Potency: NOW Supplements Taurine
Great For Compliance: Thorne Research Taurine
Best For Powder Formulation: Bulk Supplements Taurine Powder
| Product Name | Taurine Content (mg) | Price / Amount | Direction For Use |
| Brain MD Everyday Stress Relief | 187.5 | ~ $50/120 capsules | Take four capsules daily with food |
| Solgar Taurine | 500 | ~ $34/250 capsules | Take one vegetable capsule up to four times daily, between meals |
| NOW Supplements Taurine | 1000 | ~$15/250 capsules | Take 1 capsule one to four times daily as needed. Take with juice or water, preferably between meals |
| Thorne Research Taurine | 500 | ~$13/90 capsules | Take 1 capsule 2-3 times daily or as recommended by your healthcare practitioner. |
| Bulk Supplements Taurine Powder | 500 | ~ $9/100 grams | Take 500 mg (1/5 teaspoon) once or twice daily. |
5 Best Taurine Supplements 2023
Brain MD Everyday Stress Relief
TAURINE CONTENT (mg):
187.5
PRICE / AMOUNT:
~ $50/120 capsules
DOSAGE RECOMMENDED BY BRAND:
Take four capsules daily with food
Pros
- Contains clinically tested and proprietary ingredients
- Sugar-free
- Corn-free and yeast-free
Cons
- Large recommended dosage regimen (four capsules a day)
Everyday Stress Relief supplement provides the nutrition for your body to respond to life’s daily stressors adequately. The main ingredient in this product is L-taurine, the most common and potent isomer of it. Additionally, this product contains other adaptogenic ingredients such as magnesium, L-theanine, and plant extracts.
Regular consumption of this product promotes calmness, relaxation, and mental clarity. This product also helps to maintain stress hormone levels within a healthy range too. Besides, this product does not cause side effects such as drowsiness, dizziness, and dependence.
Solgar Taurine
TAURINE CONTENT (mg):
500
PRICE / AMOUNT:
~ $34/250 capsules
DOSAGE RECOMMENDED BY BRAND:
Take one vegetable capsule up to four times daily, between meals
Pros
- Non-GMO
- Suitable for vegans
- Kosher and Halal certified
Cons
- Expensive
Solgar is a preferred brand because of its commitment to producing the finest quality nutritional supplements. This product contains the free form of taurine, ensuring optimal absorption and assimilation in the body.
Though the main taurine effect is immune support, Solgar Taurine supplements can help enhance the function of the brain, eyes, heart, and vascular system too. Moreover, these capsules are unflavoured and free of artificial ingredients or additives. All Solgar supplements are eco-friendly because they’re packaged in high-quality recyclable amber glass.
NOW Supplements Taurine
TAURINE CONTENT (mg):
1000
PRICE / AMOUNT:
~ $15/250 capsules
DOSAGE RECOMMENDED BY BRAND:
Take 1 capsule one to four times daily as needed. Take with juice or water, preferably between meals.
Pros
- Free of allergens such as soy, dairy, egg, and nuts
- Produced and packaged in a USA based GMP facility
- Vegan-friendly
Cons
- There are complaints of headache and drowsiness
NOW supplements and products have Natural Products Association (NPA) A-rated GMP certification. Their manufacturing processes have been thoroughly examined and tested for stability, potency, and product formulation. That being the case, you can expect the finest quality of taurine supplementation from this product.
“This is one of those “must-have” amino acid supplements if you have anxiety or suffer from any kind of stress. I definitely have reached a new level of calm”.
Moreover, NOW Supplements Taurine capsules come in small sizes (~1 inch), making them easier to swallow. This product is also gluten-free and Kosher certified; therefore, this product is suitable for people with dietary restrictions too.
Thorne Research Taurine
TAURINE CONTENT (mg):
500
PRICE / AMOUNT:
~$13/90 capsules
DOSAGE RECOMMENDED BY BRAND:
Take 1 capsule 2-3 times daily or as recommended by your healthcare practitioner.
Pros
- Gluten-free
- Derived from natural flavors and colors
- Does not contain common allergens such as eggs, tree nuts, soy, dairy, and peanuts
Cons
- Contains silicon dioxide
Every Thorne supplement is manufactured with the purest grade of ingredients. In fact, Thorne Research has an in-house laboratory facility to test every ingredient to verify its purity and quality. This makes Thorne Research Taurine a reliable brand of taurine supplement for consumers.
Thorne Research Taurine is marketed to help maintain a healthy heart rhythm, support good liver and gallbladder function and promote healthy eyesight. The positive effects of this product have helped it gain a 4.7 stars rating from over 470 Amazon customers. Besides, the flavor and ease of swallowing these capsules are complimented by most customers.
Bulk Supplements Taurine Powder
TAURINE CONTENT (mg):
500
PRICE / AMOUNT:
~ $9/100 grams
DOSAGE RECOMMENDED BY BRAND:
Take 500 mg (1/5 teaspoon) once or twice daily.
Pros
- No added sugar
- Comes in various package sizes (100 grams, 250 grams, 5 kilograms, etc.)
- This product is third-party tested and lab-verified for purity, and quality
Cons
- There are some complaints of packaging defects
Frequently Asked Questions:
What are the side effects of taurine?
Generally, this supplement’s benefits outweigh its side effects, and it’s well-tolerated by consumers. Nevertheless, some taurine side effects you can look out for include [3]:
- Nausea
- Dizziness
- Mild headache
- Changes in bowel habits
The severity and likelihood of side effects depend on your source of taurine supplement and its quality. If the side effects become too bothersome, you should stop taurine amino acid supplements and meet a healthcare provider for further assessment.
Is it safe to take taurine supplements?
Yes. The recommended dose of taurine supplement for healthy individuals is 1 to 6 grams per day [4]. When consumed within the recommended taurine supplement dosage range, it rarely causes any side effects.
However, do note that the risk of experiencing side effects is higher for individuals consuming more than 3 grams of taurine supplements a day [5]. Moreover, there’s insufficient evidence and studies to support the safety of taurine supplements in pregnant or breastfeeding women.
Does it give you energy?
No. In contrast to popular beliefs, taurine supplement benefits do not boost your energy. This misconception largely stems from it being included in energy drinks such as Red Bull, Celcius, and Monster energy.
However, the taurine amino acid is not a stimulant. It does not have stimulatory effects on your brain [6]. Instead, it blocks the excitatory neurotransmitters and suppresses your central nervous system (CNS), resulting in a calming effect.
So why is it added to energy drinks? It simply works hand in hand with other ingredients in energy drinks, such as caffeine and glucose, to promote productivity. In short, it’s to allow consumers to benefit from other effects of taurine, such as improved mental and athletic performance [7].
Bottomline: Best Taurine Supplements
Taurine is the most abundant naturally-occurring amino acid in our body tissues. Most individuals can meet their daily taurine requirements from their meals. But that doesn’t mean you should refrain from taking additional taurine supplementation.
Taurine supplements have been linked to various positive effects on the cardiovascular system, nervous system, and overall human health. It helps keep your brain fueled and boost your productivity throughout the day.
That said, if you want to feel a boost of difference in your day-to-day lives, give taurine supplements a try!
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional. We have assembled this article through in-depth research based on the information available at the date of publishing. We may receive a small commission for purchases you make through our links, but this comes at NO extra cost to you. This commission allows us to continue doing what we love through Health Plugged, which is delivering evidence-based health information to our readers worldwide.
Editorial References And Fact-Checking
- Wu, J. Y., & Prentice, H. (2010). Role of taurine in the central nervous system. Journal of biomedical science, 17 Suppl 1(Suppl 1), S1. https://doi.org/10.1186/1423-0127-17-S1-S1
- Wen, C., Li, F., Zhang, L., Duan, Y., Guo, Q., Wang, W., He, S., Li, J., & Yin, Y. (2019). Taurine is Involved in Energy Metabolism in Muscles, Adipose Tissue, and the Liver. Molecular nutrition & food research, 63(2), e1800536. https://doi.org/10.1002/mnfr.201800536
- Ohsawa, Y., Hagiwara, H., Nishimatsu, S. I., Hirakawa, A., Kamimura, N., Ohtsubo, H., Fukai, Y., Murakami, T., Koga, Y., Goto, Y. I., Ohta, S., Sunada, Y., & KN01 Study Group (2019). Taurine supplementation for prevention of stroke-like episodes in MELAS: a multicentre, open-label, 52-week phase III trial. Journal of neurology, neurosurgery, and psychiatry, 90(5), 529–536. https://doi.org/10.1136/jnnp-2018-317964
- Waldron, M., Patterson, S. D., Tallent, J., & Jeffries, O. (2018). The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 48(5), 1247–1253. https://doi.org/10.1007/s40279-018-0896-2
- Chen, Q., Li, Z., Pinho, R. A., Gupta, R. C., Ugbolue, U. C., Thirupathi, A., & Gu, Y. (2021). The Dose Response of Taurine on Aerobic and Strength Exercises: A Systematic Review. Frontiers in physiology, 12, 700352. https://doi.org/10.3389/fphys.2021.700352
- Wu, G. F., Ren, S., Tang, R. Y., Xu, C., Zhou, J. Q., Lin, S. M., Feng, Y., Yang, Q. H., Hu, J. M., & Yang, J. C. (2017). Antidepressant effect of taurine in chronic unpredictable mild stress-induced depressive rats. Scientific reports, 7(1), 4989. https://doi.org/10.1038/s41598-017-05051-3
- Kurtz, J. A., VanDusseldorp, T. A., Doyle, J. A., & Otis, J. S. (2021). Taurine in sports and exercise. Journal of the International Society of Sports Nutrition, 18(1), 39. https://doi.org/10.1186/s12970-021-00438-0