Quick answer: Taurine is an amino acid-like compound found in high amounts in the heart, brain, eyes and muscles. Beef, dark poultry meat and seafood are rich food sources, while plant foods contain little. Taurine helps cells regulate water and minerals, supports mitochondria and antioxidant defenses, helps balance calcium signaling, supports the nervous system and helps form bile salts.
Key takeaways
Taurine is an amino acid-like compound found in high amounts in the heart, brain, eyes and muscles.
Beef, dark poultry and seafood are rich sources, while plant foods contain very little.
Inside cells, taurine helps regulate water and minerals, supports mitochondria and antioxidant defenses and helps form bile salts.
What is taurine?
Taurine (2-aminoethanesulfonic acid) is a sulfur-containing compound the body makes from cysteine and also gets from food. Unlike most amino acids, it isn’t used to build proteins; it works freely inside cells.
Food sources
- Beef and other red meats
- Dark poultry meat
- Fish and shellfish
- Eggs and dairy in smaller amounts
- Plant foods contain very little
Taurine’s roles in your cells
Cell hydration and membrane stability
Taurine acts as an osmolyte, helping cells keep the right balance of water and minerals.
Mitochondria and energy
Taurine supports the proper assembly of mitochondrial proteins involved in energy production. See mitochondrial health.
Antioxidant defense
Taurine helps limit oxidative stress, mostly indirectly by supporting mitochondria and antioxidant systems.
Calcium signaling
In heart and muscle cells, taurine helps regulate calcium, which controls contraction.
Brain and nerves
Taurine acts on calming GABA receptors and helps protect nerve cells in research.
Bile and digestion
The liver joins taurine with bile acids to make bile salts that help digest fats.
Who may get less taurine?
People who eat vegan or vegetarian diets get little taurine from food and rely on making their own. Research also shows taurine levels tend to decline with age, though what that means for health is still being studied.
Supplements
Taurine is in many energy drinks and supplements. If you’re considering one, discuss it with your provider, especially if you take medications. Reference ranges vary by lab, age and sex. Your provider interprets your result against the lab’s range and your overall picture, rather than chasing a single number.
Healthy aging lens
Animal research links lower taurine with aging biology; a 2023 Science study reported declining circulating taurine with age in mice, monkeys and humans, while human clinical implications are still being studied. See metabolism and longevity.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if your symptoms are ongoing, worsening or affecting daily life, or if you take medications or have a chronic condition and are considering supplements. The same is true if you want a personalized, root-cause plan, or if you are pregnant or breastfeeding.
See a medical provider promptly for chest pain, trouble breathing, severe abdominal pain, high fever, or signs of an allergic reaction.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Since I eat little meat or seafood, is my taurine intake worth discussing?
Could any of my current medications or supplements interact with the options discussed here?
Would any lab testing add useful information in my situation, or is it reasonable to start with daily habits?
Which one or two changes would be most worthwhile for me to focus on first?
Frequently asked questions
What is taurine?
A sulfur-containing, amino acid-like compound found throughout the body.
What foods are high in taurine?
Beef, dark poultry meat, fish and shellfish.
Do vegans need taurine supplements?
The body makes taurine; ask your provider if you’re concerned.
Is taurine in energy drinks safe?
The drinks also contain caffeine and sugar; talk with your provider.
Sources
- Huxtable RJ. Physiological actions of taurine. Physiol Rev 1992. PMID: 1731369. https://pubmed.ncbi.nlm.nih.gov/1731369/
- Ripps H, Shen W. Review: taurine: a “very essential” amino acid. Mol Vis 2012. PMID: 23170060. https://pmc.ncbi.nlm.nih.gov/articles/PMC3501277/
- Singh P, et al. Taurine deficiency as a driver of aging. Science 2023. PMID: 37289866. https://pmc.ncbi.nlm.nih.gov/articles/PMC10630957/
- MedlinePlus: Amino Acids
- MedlinePlus: Nutrition
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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