Taurine is an amino acid in meat and fish and in energy drinks. Studies look at blood pressure and endurance exercise.
Calculator Official intake Study doses Best form Safety Sources
This is not an essential nutrient, so there is no official daily intake. Only study doses are shown.
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
1.6 g a day
In 120 people with high-normal blood pressure, 1.6 g a day for 12 weeks lowered clinic systolic pressure by 7.2 mmHg against 2.6 mmHg with placebo. A meta-analysis of 7 small studies (1 to 6 g a day) found about 3 mmHg lower pressure.
1-6 g as a single dose before the task or exercise
A meta-analysis of 10 studies found a single dose of 1 to 6 g improved endurance performance a little. The dose did not change the effect.
No best form
Why: Studies used plain taurine; compare the grams on the label.
Meat, fish and seafood. Vegans get almost none from food; the body makes its own.
May add to the effect of blood pressure medicines.
A risk assessment found strong evidence of safety up to 3 g a day (observed safe level). Higher doses have been used without problems but are less well documented.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.