7 Best Taurine Supplements

When it comes to dietary supplementation, the identification of the most suitable products is often a formidable challenge due to the myriad of available options. Such is the case for taurine supplements, amino sulfonic acids lauded for their myriad of physiological benefits. With an array of brands and formulations in the market, the quest for the best taurine supplements requires a comprehensive understanding of the constituents that make a taurine supplement worthy of consideration.

The criteria for the best taurine supplements include purity of formulation, effectiveness, minimal side effects, brand credibility, and cost-effectiveness. Therefore, the ensuing sections delve into a comparative analysis of the top three taurine supplements and an expansion of the top seven best taurine supplements based on the aforementioned criteria.

The top three supplements, namely Thorne Taurine, Transparent Labs Stim Booster with Taurine, and BrainMD Everyday Stress Relief, are recognized for their superior formulation, demonstrable effects, and favorable consumer reviews.

1. Thorne Taurine

Thorne Taurine takes the lead in this selection for its exceptional purity in formulation, making it the best overall taurine supplement in the market. This product is encapsulated with 500 mg of taurine, free from gluten, GMOs, and artificial preservatives, ensuring it caters to a wide spectrum of dietary needs.

Thorne Taurine
Thorne Taurine

The salient feature of Thorne Taurine is its multifaceted impact on health. It fosters liver health by aiding in the formation of bile salts, thereby enhancing the digestion and absorption of fats and fat-soluble vitamins in the small intestine. Moreover, it supports cardiovascular health by modulating the heart’s calcium balance, ensuring optimal contractility.

Notably, Thorne Taurine also exhibits impressive benefits for vision. It plays a crucial role in the functioning of photoreceptor cells in the retina, with studies correlating taurine supplementation with a decreased risk of vision-related ailments such as macular degeneration.

Despite its multitude of benefits, the use of Thorne Taurine is not devoid of potential side effects. While generally well-tolerated, some users report mild symptoms such as dizziness, itching, or gastrointestinal discomfort. Usage recommendations involve taking one capsule one to three times daily, or as advised by a healthcare practitioner.

Founded in 1984, Thorne has been a reputable brand dedicated to enhancing the health and wellbeing of consumers through innovative science-based solutions. Cost-wise, Thorne Taurine is priced at approximately $14 for a bottle of 90 capsules (when you sign up through the contact form above), which translates to a cost per serving of just below $0.16.

2. Transparent Labs Stim Booster

Transparent Labs Stim Booster with Taurine, a pre-workout supplement, has carved out a niche in the market for its role in providing clean energy, earning it the title of “Best for Clean Energy”. The formulation comprises taurine, caffeine, L-Theanine, and ginseng, a concoction that promises enhanced exercise performance.

Transparent Labs Stim Booster
Transparent Labs Stim Booster

One of the standout features of Transparent Labs Stim Booster is its multi-ingredient formulation. The inclusion of taurine (500 mg per serving) works synergistically with caffeine to increase time to exhaustion during high-intensity exercise, according to a study published in the journal “Amino Acids” in 2013. Additionally, the blend of L-Theanine and caffeine has been demonstrated to promote alertness, focus, and cognitive performance, further augmenting its benefits for exercise.

The effects and benefits of Transparent Labs Stim Booster largely pivot around improved physical performance and cognitive function, especially in relation to exercise. Some studies suggest a potential reduction in muscle damage and oxidative stress with taurine supplementation during exercise.

The side effects of Transparent Labs Stim Booster can include those associated with caffeine intake, such as jitteriness, insomnia, and palpitations, particularly in individuals sensitive to caffeine. It’s recommended to take one serving (one scoop mixed with water) 20-30 minutes before exercise.

Transparent Labs is a relatively young brand in the supplement industry but has quickly gained credibility due to its commitment to transparency, quality, and research-backed formulations. The cost for Transparent Labs Stim Booster is approximately $18 for 30 servings, equating to a cost per serving (500 mg) of about $0.60.

3. BrainMD Everyday Stress Relief

BrainMD Everyday Stress Relief capitalizes on the stress-modulating effects of taurine, earning it a spot in the top three supplements. In addition to 750 mg of taurine, it incorporates a host of other active ingredients, including Rhodiola rosea extract, a well-known adaptogen, and L-Theanine, an amino acid known for its calming properties.

BrainMD Everyday Stress Relief
BrainMD Everyday Stress Relief

One distinguishing feature of BrainMD Everyday Stress Relief is its comprehensive approach to stress management. The synergistic combination of taurine and other natural stress-relieving compounds enhances the body’s resilience to stress, promotes relaxation, and supports overall mental wellbeing.

Benefits of this supplement include enhanced cognitive function, increased capacity to handle stress, and improved mood. There is a substantial body of evidence that suggests taurine plays a crucial role in neurotransmission and neuroprotection, which in turn could impact mood and stress levels.

Potential side effects are minimal but could include mild gastrointestinal discomfort or allergic reactions in individuals sensitive to the ingredients. The recommended usage is two capsules twice daily, or as directed by a healthcare practitioner.

BrainMD, founded by renowned psychiatrist Dr. Daniel Amen, has a strong reputation for creating high-quality, scientifically-backed supplements. The cost for BrainMD Everyday Stress Relief is approximately $44 for 120 capsules, which equates to a cost per serving of about $1.47 for 750 mg of Taurine.

4. Thorne Heart Health Complex

Next on the list is Thorne Heart Health Complex, a top-ranking supplement recognized for its cardio-protective benefits. This complex supplement contains taurine, along with other heart-friendly ingredients like CoQ10 and Magnesium, contributing to its beneficial effects on cardiovascular health.

Thorne Heart Health
Thorne Heart Health Complex

Thorne Heart Health Complex’s unique feature lies in its multi-ingredient formulation tailored towards heart health. Taurine, for example, is involved in maintaining cardiac contractility and controlling blood pressure, and its combination with CoQ10 and Magnesium offers a comprehensive approach to cardiovascular wellbeing.

Benefits include improved heart function, lower blood pressure, and potential protection against cardiac diseases. Some research suggests that taurine supplementation might reduce the risk of coronary heart disease and may exert protective effects against heart failure.

Potential side effects are similar to other taurine supplements and might include mild gastrointestinal symptoms. Recommended usage involves taking 2-3 capsules two times daily, or as recommended by a healthcare provider.

Thorne, as mentioned earlier, is a trusted brand in the field of dietary supplements, and their Heart Health Complex adheres to their commitment to quality. The cost for Thorne Heart Health Complex is approximately $38 for a bottle of 90 capsules, translating to a cost of about $0.42 per capsule (300 mg of Taurine).

5. Solgar Taurine

Solgar Taurine, a supplement formulated with a simple, straightforward approach, offers 500mg of taurine per capsule. Free from gluten, wheat, and dairy, it is suitable for various dietary requirements and preferences.

The features of Solgar Taurine lie in its simplicity and purity. This supplement provides a clear-cut option for those seeking the benefits of taurine without any additional components. These benefits encompass a broad range, from supporting cardiovascular health to promoting optimal nervous system function.

Potential side effects are few and might include occasional gastrointestinal discomfort. The usage recommendation for Solgar Taurine is taking one capsule a day, preferably with a meal.

Established in 1947, Solgar has been providing consumers with high-quality, innovative, science-based dietary supplements. As of 2023, Solgar Taurine is priced at approximately $29 for a bottle of 250 capsules, rendering a cost per serving of $0.11.

6. Pure Encapsulation Taurine

Pure Encapsulation Taurine, as the name suggests, offers pure, hypoallergenic taurine supplementation. Each capsule contains 1000mg of taurine, double the amount found in many other supplements.

The hallmark feature of Pure Encapsulation Taurine is its high potency formulation. It caters to those who may require a higher intake of taurine, potentially beneficial for individuals dealing with specific health conditions or those recommended a higher dosage by a healthcare provider.

Benefits of this supplement align with those of taurine generally, encompassing cardiovascular support, retinal health, and stress relief. As always, potential side effects might include mild gastrointestinal discomfort, although such instances are relatively infrequent.

Pure Encapsulations, a healthcare practitioner trusted brand, is committed to producing hypoallergenic, research-based dietary supplements. The cost for Pure Encapsulation Taurine is approximately $32 for a bottle of 120 capsules, equating to a cost per serving of about $0.27.

7. Nutricost Taurine

Rounding off this selection is Nutricost Taurine, a supplement offering 1000mg of taurine per capsule. Nutricost is a brand known for producing high-quality supplements at competitive prices, and their taurine supplement is no exception.

Like the previously mentioned Pure Encapsulation Taurine, Nutricost Taurine also offers a high potency formulation. This supplement serves those who are seeking the benefits of taurine at a higher dosage level.

As with the other supplements, the benefits range from supporting cardiovascular health, aiding in fat digestion, to potentially supporting mood and stress levels. Potential side effects are minimal but can include gastrointestinal discomfort in rare cases. The recommended usage involves taking one capsule per day with 8-12 ounces of water or as directed by your healthcare professional.

Nutricost, while not as old as some other brands, has developed a reputation for quality and affordability. The cost for Nutricost Taurine is approximately $20 for a bottle of 400 capsules, translating to an impressive cost per serving of about $0.05.

What are Taurine Supplements?

Taurine supplements are dietary enhancements that contain taurine, a type of amino sulfonic acid. However, contrary to many amino acids that participate in the formation of proteins, taurine is not a proteinogenic amino acid. It is instead involved in various physiological processes, such as the regulation of cardiovascular and central nervous system functions.

Taurine supplements are often used to elevate levels of this important nutrient in the body, especially as the human body cannot produce a significant amount of taurine independently. Taurine is naturally found in meat and fish, making taurine supplements particularly relevant for individuals with dietary restrictions, like vegetarians and vegans, who might not obtain sufficient taurine from their diet.

What Do Taurine Supplements Do?

Taurine supplements serve to increase the levels of taurine in the body. As a conditionally essential amino acid, taurine plays a role in various physiological functions. These include the modulation of calcium signaling, antioxidation, anti-inflammation, and osmoregulation, which involves the regulation of fluid balance in the body’s cells.

In essence, taurine supplements provide the body with an additional source of taurine, helping to ensure optimal cell volume regulation, balanced electrolyte levels, and overall homeostasis. Due to the multi-faceted role of taurine, its supplementation can offer potential health benefits across various bodily systems, from cardiovascular health to cognitive function.

What are the Benefits of Taurine Supplements?

Taurine supplements, due to the essential nature of the amino sulfonic acid they provide, offer a host of potential health benefits. One of the primary benefits of taurine supplementation is the support it offers to cardiovascular health. By helping to regulate heartbeat, maintain cell membrane stability, and prevent the aggregation of platelets, taurine plays a pivotal role in promoting heart health.

What are the Benefits of Taurine Supplements
What are the Benefits of Taurine Supplements?

Taurine supplements can provide significant benefits to eye health. The retina, in particular, maintains a high concentration of taurine. Therefore, sufficient levels of taurine are necessary to maintain optimal eye health and vision.

Taurine’s role as an osmoregulator also indicates its importance in electrolyte balance and hydration status within the body. By controlling the movement of electrolytes in and out of cells, taurine supplements can help maintain electrolyte balance and hydration, thereby contributing to overall wellness.

Taurine supplements have been shown to offer anti-inflammatory and antioxidant benefits. Taurine’s antioxidant properties can help to neutralize harmful free radicals in the body, potentially aiding in the prevention and management of chronic diseases.

Finally, emerging research suggests that taurine might contribute to improved cognitive function. By modulating neurotransmission and promoting neurogenesis, taurine could potentially enhance mental performance and overall brain health.

  • Cardiovascular (Heart) Health
  • Eye Health
  • Electrolyte Balance
  • Anti-inflammatory
  • Antioxidant
  • Improved Cognitive Function

Do Taurine Supplements Help with Weight Loss?

Yes, although not a direct weight loss solution, taurine supplements could potentially aid in weight management. This is largely due to taurine’s role in metabolism and inflammation control. By aiding in lipid metabolism and glucose control, taurine might help individuals maintain a healthy body weight.

The anti-inflammatory properties of taurine can also contribute to weight management. Chronic inflammation is often linked with obesity and other metabolic disorders. By reducing inflammation, taurine supplements might help create a more favorable metabolic environment for weight loss.

It is important to note that taurine supplements should not be seen as a magic pill for weight loss, such as weight loss supplements. Instead, they should be used as part of a comprehensive weight management plan that includes balanced nutrition and regular physical activity.

What are the side effects of Taurine Supplements?

Side effects of taurine supplements are generally mild and can vary between individuals. The most common side effects are associated with the gastrointestinal tract and may include bloating, stomach cramps, and diarrhea. These side effects are typically associated with high dosages and can often be mitigated by reducing the dose or taking the supplement with food.

In rare instances, an individual may experience a more severe reaction to taurine supplementation. Overdosing on taurine can lead to electrolyte imbalances, which can affect heart rhythm and overall cardiovascular health. These instances underline the importance of adhering to recommended dosages and seeking professional health counsel.

Allergic reactions to taurine supplements, although infrequent, can also occur. Symptoms may include rash, itching, and swelling. If such reactions are experienced, it’s recommended to stop taking the supplement and seek medical attention immediately.

  • Bloating
  • Cramps
  • Diarrhea
  • Electrolyte Imbalances
  • Allergic Reaction

Can Taurine Supplements Damage the Liver?

No, taurine supplements do not damage the liver when taking the recommended dosage. Contrary to causing liver damage, taurine has been studied for its potential beneficial effects on liver health.

Some research suggests that taurine might be protective against certain types of liver disease, particularly non-alcoholic fatty liver disease (NAFLD). Taurine appears to exert its protective effects by reducing inflammation, preventing oxidative stress, and improving lipid metabolism, all of which are key mechanisms in the progression of NAFLD.

Do Taurine Supplements lower Testosterone?

No, there is currently no scientific evidence to suggest that taurine supplements lower testosterone levels. In fact, some animal studies have suggested that taurine might even support testosterone production. These studies suggest that taurine could potentially improve reproductive health and function.

However, it’s important to note that while these findings are promising, the evidence is currently limited, and more research is needed to fully understand the relationship between taurine supplementation and testosterone levels in humans.

Are Taurine Supplements hard on your kidneys?

No, there is no definitive evidence to suggest that taurine supplements are harmful to the kidneys. On the contrary, some studies have suggested that taurine might have protective effects on kidney health. Taurine has been found to have anti-inflammatory and antioxidant properties, both of which could potentially help protect the kidneys from damage.

In certain animal models of kidney disease, taurine supplementation has been found to mitigate kidney damage and preserve kidney function. However, more research is needed to fully understand these effects in humans. Despite these potentially beneficial effects, individuals with pre-existing kidney conditions or those at risk of developing kidney disease should exercise caution with taurine supplementation.

How Much Taurine Should You Take?

Determining the precise dosage of taurine to be taken can depend on several factors such as individual health status, body weight, and specific health objectives. While dosages used in clinical trials vary widely, a typical daily dosage for general wellness purposes can range between 500mg to 2000mg. This range generally provides the benefits of taurine without the risk of unwanted side effects.

However, it’s crucial to understand that more is not necessarily better when it comes to taurine supplementation. While there are no known cases of taurine toxicity, high doses above the recommended range could potentially lead to gastrointestinal upset or other unknown health risks. It’s always advisable to start with a low dosage and increase slowly as tolerated under the supervision of a healthcare provider.

Can Taurine Supplements be used for Anxiety?

Research suggests that taurine supplementation may hold potential benefits for individuals suffering from anxiety. Taurine is known to function as an inhibitory neurotransmitter in the brain, providing a calming effect on the nervous system, and in turn, potentially alleviating symptoms of anxiety.

A few studies have explored the anti-anxiety effects of taurine in animal models, with some promising results. However, human studies are still limited, and more research is needed to confirm these effects and establish optimal dosages for this purpose.

Is taurine good for anxiety?

Taurine has been proposed as a potential natural treatment for anxiety due to its calming effects on the brain. Some animal studies have suggested that taurine supplementation may reduce anxiety-like behavior. These effects are thought to be mediated through the modulation of neurotransmitters in the brain, which can influence mood and anxiety levels.

In human studies, taurine has been shown to enhance the effects of some anti-anxiety medications. However, it is important to emphasize that while these results are promising, more robust clinical trials are needed to fully validate these findings.

Managing anxiety often requires a comprehensive approach, including psychotherapy, lifestyle changes, specific anxiety supplements and possibly pharmacological treatments. As such, while taurine supplementation may play a supportive role in managing anxiety, it should not replace conventional treatments unless advised by a healthcare provider.

When to take Taurine Supplements?

The optimal timing for taurine supplementation can depend on the specific reasons for its use. For general health benefits, taurine can be taken at any time of the day, preferably with meals to enhance absorption. However, for specific uses such as enhancing athletic performance or promoting better sleep, the timing of taurine supplementation may be adjusted accordingly.

For example, when taken for its potential performance-enhancing effects, taurine is often consumed 30-60 minutes before exercise. On the other hand, when used to promote better sleep, taurine is usually taken in the evening, as it may promote relaxation and enhance sleep quality. It’s important to note that the timing of taurine supplementation can vary greatly among individuals.

How to Choose the best Taurine Supplements?

When selecting a taurine supplement, several factors should be considered to ensure optimal efficacy and safety. First, it’s crucial to look for products from reputable manufacturers that adhere to good manufacturing practices (GMP). These companies are held to stringent standards to ensure the quality and purity of their supplements.

Second, it’s important to consider the dosage of taurine in each supplement. While a typical daily dosage can range from 500mg to 2000mg, individual needs may vary, and it’s advisable to start with a lower dosage and adjust as necessary.

Lastly, the form of the supplement should be considered. Taurine is available in several forms, including capsules, tablets, and powders. The best form can depend on individual preferences and needs. For example, capsules and tablets may be more convenient for those on the go, while powders can be mixed into beverages for easier consumption.

  • Reputation
  • Dosage
  • Form

Who can take Taurine Supplements?

Taurine supplements can be taken by adults looking to bolster their taurine intake due to dietary insufficiencies, specific health conditions, or lifestyle choices. This includes individuals engaged in intensive physical activities, people adhering to certain dietary restrictions, or those experiencing age-related taurine decline.

Who should avoid Taurine Supplements?

Individuals with kidney disease or women who are pregnant or breastfeeding should avoid taurine supplements unless specifically advised by a healthcare professional. Anyone currently taking medication, especially for mood disorders or chemotherapy, should consult with a healthcare provider before starting taurine supplementation due to potential interactions.

  • Kidney Disease
  • Pregnant Women
  • Breastfeeding Women
  • Mood Disorders

Is a Prescription Required for Taurine Supplements?

No, a prescription is not required for taurine supplements. They can be purchased over the counter or online.

Is taurine a stimulant?

No, taurine is not a stimulant. Instead, it functions as a neurotransmitter and plays a critical role in various physiological processes. While it’s often included in energy drinks, its primary role in such products is to counterbalance the jittery effects of caffeine and other stimulants.

Is taurine just caffeine?

No, taurine and caffeine are entirely different compounds with dissimilar structures and effects on the body. While caffeine is a stimulant known to increase alertness and reduce fatigue, taurine is an amino sulfonic acid that plays a role in several key bodily functions, such as heart function and vision.

What is the difference between taurine and caffeine?

Taurine and caffeine are distinct in both their chemical structures and physiological effects. Caffeine is a central nervous system stimulant, known for enhancing alertness and reducing perceived fatigue. On the other hand, taurine, an amino sulfonic acid, contributes to various physiological processes, including maintaining cardiovascular health, supporting eye health, and regulating water and mineral salts in the blood.

What is the difference between taurine and caffeine
What is the difference between taurine and caffeine

What is the difference between taurine and l-taurine?

Taurine and L-taurine are the same substance. The “L-” prefix denotes the orientation of the amino acid’s structure, a convention typically used for amino acids. However, since taurine only exists in one form, the “L-” prefix is often dropped.

Is Taurine a Synthetic Compound?

No, taurine is not a synthetic compound. It is a naturally occurring amino sulfonic acid, found abundantly in the human body, especially in the brain, heart, and muscles. It is also found in food sources, particularly in meat and seafood. Taurine used in supplements can be derived from these natural sources, or it can be synthesized in a laboratory setting.

Can Taurine Supplements Help with Sleep?

Yes, taurine supplements may help improve sleep quality. Taurine is known to modulate neurotransmitter activity in the brain, which can have a calming effect, aiding in sleep onset and improving sleep duration. Some research has also indicated that taurine supplementation may enhance sleep by its antioxidant activity, reducing oxidative stress that can interfere with sleep quality.

Can Taurine Supplements Improve Athletic Performance?

Yes, taurine supplements may enhance athletic performance. Taurine has been shown to support muscle function and energy metabolism, both of which are critical for physical performance. Additionally, it may aid in exercise recovery by reducing muscle damage and oxidative stress.

What are the Best Natural Sources of Taurine?

Taurine is found in a variety of food sources, with the highest concentrations in animal-derived foods. Some of the best natural sources of taurine include:

  • Meat: Beef, pork, and chicken are good sources of taurine.
  • Seafood: Shellfish and fish like mackerel and salmon have high levels of taurine.
  • Dairy: Milk and other dairy products contain moderate amounts of taurine.

Can Taurine Supplements Improve Brain Function?

Yes, taurine supplements may enhance brain function. Taurine plays several roles in brain health, including neurotransmitter regulation, neural protection, and promotion of neurogenesis. It has also been associated with improved cognitive performance and mood regulation.

Are Taurine Supplements Safe for Children?

As of the current scientific understanding, taurine supplements are generally safe for children in appropriate doses. However, it is crucial to consult with a pediatrician or healthcare provider before giving any dietary supplements to children. These professionals can provide guidance on appropriate dosages and monitor for any potential adverse effects.

Can Taurine Supplements Help with Diabetes?

Yes, taurine supplements may provide benefits for individuals with diabetes. Taurine has been shown to improve insulin sensitivity and glucose metabolism, which can aid in blood sugar control. Additionally, its antioxidant properties may help mitigate some of the oxidative stress associated with diabetes. However, these supplements should not replace conventional diabetes treatment, but rather serve as an adjunct under the guidance of a healthcare provider.

Are there Vegetarian or Vegan Taurine Supplements?

Yes, there are vegetarian and vegan taurine supplements available. While taurine is most abundant in animal-derived foods, the taurine used in these supplements is often synthesized in a laboratory and therefore does not contain any animal products. It is advisable for vegetarians and vegans to check the supplement label for certification of its vegan or vegetarian status.

How to Store Taurine Supplements?

Taurine supplements should be stored in a cool, dry place, away from direct sunlight and out of reach of children. The original packaging is typically designed to protect the supplements from environmental factors that could compromise their quality. Always check the expiry date before use and discard any supplements that have expired.

Athletic Insight

Athletic Insight Research


The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.