💊 What it does
Taurine is an amino sulphonic acid (technically not a standard amino acid) found abundantly in the heart, brain, eyes, and skeletal muscle. It plays roles in cardiovascular function, bile acid conjugation, antioxidant activity, osmoregulation, and neurological function. It is naturally low in plant-based diets — the body can synthesise it from cysteine and methionine but production may be insufficient in vegans. Evidence supports benefits for exercise performance, cardiovascular health, and cognitive function. Red Bull contains taurine, which has contributed to its association with energy — though taurine itself is calming, not stimulating.
👤 Who needs it
Vegans — taurine is found primarily in meat and seafood; plant-based eaters have lower plasma taurine levels. Athletes seeking performance and recovery support. People with cardiovascular risk factors. Those with type 2 diabetes (evidence for blood sugar regulation).
🥦 Food sources first
Taurine is found in meat, fish, and seafood. Dairy contains small amounts. Plant foods contain no taurine. Vegans rely entirely on endogenous synthesis from cysteine and methionine, which may be insufficient.
🗓 When to supplement
For vegans wanting to address the dietary gap. For athletes seeking performance benefits. For cardiovascular and metabolic support.
🏷 Best form to look for
Synthetic taurine is plant-based and chemically identical to dietary taurine. Pure taurine powder or capsules.
⏰ When to take it
With meals or post-workout. Can be taken at any time. Avoid taking simultaneously with beta-alanine — they compete for the same transporter.