Thorne Taurine Review
Product Focus: Blood PressureAlso covers:Heart
Tier ⓘ
Tier 4 · Rank 9
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 9 within Tier 4 for Blood Pressure; 26 of 32 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
We don’t sell supplements. We help you make decisions and get the best price.
Study, Trial or Testing Result Summary
Members Only29 human studies · 15 improved
29 human studies15 improved8 no effect41,445 people studied
Taurine is taken here at 1,500 milligrams a day, close to the 1.6 grams that lowered blood pressure in a key trial, so it counts as a full dose. Several pooled analyses of randomized trials show taurine modestly lowers blood pressure. A 2026 analysis of 34 trials found the top number fell by about 4.4 points and the bottom number by about 2.5 points, with 1.5 to 3 grams a day working best [1]. A 2024 analysis of 25 trials with 1,024 people found drops of about 4 and 1.5 points [2], and another 2024 analysis of 20 trials with 808 people found similar drops along with a lower heart rate and better heart pumping [3]. An older analysis of 12 trials found drops of about 4.7 and 2.9 points, mostly in people with liver or metabolic problems [4]. A 2026 analysis of 27 trials also found better blood pressure, blood sugar and cholesterol, suggesting about 3 grams a day as the best balance [5]. In a 12 week trial of 120 people with borderline high blood pressure, 1.6 grams a day lowered the top number by 7.2 points versus 2.6 with placebo and improved blood vessel function [6]. Not every study found a benefit, and no customer reviews were available to confirm real world results. Animal and cell studies are never counted.
See all 29 studies →Hide the studies
- In a pooled analysis of 14 trials of supplements in 1,259 people with dilated cardiomyopathy, taurine ranked second for improving heart pumping function, but blood pressure was not reported and the evidence was low to very low certainty.Comparative effectiveness of dietary supplements in dilated cardiomyopathy: a systematic review and network meta-analysi…
- Pooling 27 trials with 1,030 people, taurine supplementation improved blood pressure along with blood sugar, cholesterol, inflammation and oxidative stress markers, with about 3,000 mg a day suggested as the best balance.Taurine supplementation as a therapeutic strategy for cellular senescence and chronic inflammation in long COVID: a syst…
- Across 25 randomized trials with 1,024 people taking 0.5 to 6 grams a day for 5 to 365 days, taurine lowered systolic blood pressure by about 4 mmHg and diastolic by about 1.5 mmHg compared with controls.Taurine reduces the risk for metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials.
- Pooling 20 randomized trials with 808 people, taurine lowered systolic blood pressure by about 4 mmHg, diastolic by about 1.4 mmHg and heart rate, and raised heart pumping function.Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis.
- In 5 randomized trials of 209 people with diabetes, taurine lowered blood sugar markers but had no significant effect on blood pressure.The effects of taurine supplementation on diabetes mellitus in humans: A systematic review and meta-analysis.
- Across 7 studies with 103 people taking 1 to 6 grams a day for up to 12 weeks, taurine lowered systolic and diastolic blood pressure by about 3 mmHg with no adverse events reported.The Effects of Oral Taurine on Resting Blood Pressure in Humans: a Meta-Analysis.
- Pooling 12 randomized trials using 0.5 to 6 grams a day for 15 days to 6 months, taurine lowered systolic blood pressure by about 4.7 mmHg and diastolic by about 2.9 mmHg, mostly in people with liver or metabolic problems.The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized contr…
- Pooling 34 randomized trials in adults, taurine lowered systolic blood pressure by about 4.4 mmHg and diastolic by about 2.5 mmHg, with 1.5 to 3 grams a day working best and shorter courses under 8 weeks best for blood pressure.Effects of Oral Taurine Supplementation on Cardiometabolic Risk Factors: A Meta-analysis and Systematic Review of Random…
- In 11 studies of people with heart failure given 500 mg to 6 g of taurine daily for 2 to 48 weeks, improvements in heart function and exercise were described but the pooled effect on ejection fraction and stroke volume was not significant.Effect of taurine administration on symptoms, severity, or clinical outcome of dilated cardiomyopathy and heart failure …
- In 165 adults with type 2 diabetes, 2.4 g of taurine daily for 12 weeks lowered systolic blood pressure and improved blood vessel function and arterial stiffness compared with placebo.Taurine ameliorates blood pressure and vascular function in patients with type 2 diabetes: Randomized, double-blind, pla…
- In 120 people with prehypertension, 1.6 g of taurine daily for 12 weeks lowered clinic blood pressure (systolic by 7.2 vs 2.6 mm Hg with placebo) and 24-hour blood pressure, and improved blood vessel function.Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blin…
- In 41 heart surgery patients with weak heart pumping, a carnitine, coenzyme Q10 and taurine combination raised heart tissue levels of these nutrients and reduced left ventricle volume versus placebo, but blood pressure was not reported.Nutritional supplementation with MyoVive repletes essential cardiac myocyte nutrients and reduces left ventricular size …
- In a crossover trial of 38 young adults, a single large drink with taurine added did not raise blood pressure, unlike caffeine, which did raise it.Energy Drinks Induce Acute Cardiovascular and Metabolic Changes Pointing to Potential Risks for Young Adults: A Randomiz…
- In a randomized crossover trial of 24 young adults with a familial heart rhythm disorder, an energy drink raised systolic and diastolic blood pressure compared with a control drink, alongside rises in blood caffeine and taurine levels.Cardiovascular Effects of Energy Drinks in Familial Long QT Syndrome: A Randomized Cross-Over Study.
- In a placebo-controlled trial of 22 cirrhosis patients with varices, 6 g of taurine daily for 4 weeks lowered pressure in the portal vein by about 12 percent, while placebo did not.Randomised clinical study: the effects of oral taurine 6g/day vs placebo on portal hypertension.
- In 22 healthy young men eating a high-fat, high-cholesterol diet, 6 g of taurine daily for 3 weeks did not change blood pressure compared with placebo.Effects of oral taurine supplementation on lipids and sympathetic nerve tone.
- In 13 endurance-trained athletes given a taurine and caffeine drink before exhaustive exercise, stroke volume rose only with the full Red Bull drink, while blood pressure was not measured.The influence of a taurine containing drink on cardiac parameters before and after exercise measured by echocardiography…
- In a double-blind placebo-controlled study of college students, a caffeine and taurine combination did not affect short-term memory but raised mean arterial blood pressure and slowed heart rate.A combination of caffeine and taurine has no effect on short term memory but induces changes in heart rate and mean arte…
- In healthy men taking 3 g of taurine daily with magnesium for 2 weeks, circulating cells that repair blood vessels increased and markers of oxidative stress fell; blood pressure was not reported.Taurine and magnesium supplementation enhances the function of endothelial progenitor cells through antioxidation in hea…
- In 32 healthy volunteers, one caffeine and taurine energy drink did not significantly change blood pressure or heart rate one hour after drinking, although heart muscle contraction increased.Caffeine and taurine containing energy drink increases left ventricular contractility in healthy volunteers.
- In a double-blind placebo-controlled trial of 19 young people with borderline high blood pressure, 6 g of taurine daily for 7 days lowered systolic pressure by about 9 mm Hg, while placebo lowered it by about 3 mm Hg.Effects of increased adrenomedullary activity and taurine in young patients with borderline hypertension.
- In a double-blind comparison of 17 people with heart failure from dilated cardiomyopathy, 3 grams of taurine a day for 6 weeks significantly improved left ventricular pumping function, while coenzyme Q10 did not.Usefulness of taurine in chronic congestive heart failure and its prospective application.
- In 9 healthy adults, a single day of an energy drink containing 1000 mg taurine raised 24-hour blood pressure compared with caffeine alone, though the effect cannot be attributed to taurine alone.Comparison of the effects of energy drink versus caffeine supplementation on indices of 24-hour ambulatory blood pressur…
- A genetic study of 36,490 European adults found that genetically higher circulating taurine shows evidence consistent with a possible causal link to hypertension, but this was not tested with taurine supplementation.Genome-wide meta-analysis dissects the genetic basis and health implications of circulating taurine.
- In a survey of 10 areas in China, people who excreted more taurine in their urine had lower systolic and diastolic blood pressure, though this is a survey association and not a trial.Relationship between dietary factors and blood pressure in China. The Sino-Japan CARDIAC Cooperative Research Group.
- A multi-country population survey found that higher taurine excretion was associated with lower death rates from heart disease and stroke, though this association does not prove taurine causes the benefit.Taurine as the nutritional factor for the longevity of the Japanese revealed by a world-wide epidemiological survey.
- In Japanese adults, the abstract reports no stated blood pressure difference linked to urinary taurine levels; its main blood pressure finding concerns magnesium and seafood-rich diets.Taurine Intake with Magnesium Reduces Cardiometabolic Risks.
- In Korean adults over 75, higher taurine intake was linked to higher diastolic blood pressure in women, while in men it was linked to a lower atherogenic index.Relationship Between Taurine Intake and Cardiometabolic Risk Markers in Korean Elderly.
- In a multi-country population study, higher 24-hour urine taurine, a marker of seafood intake, was linked to lower death rates from ischemic heart disease, though this was an association and blood pressure was not linked to taurine.Nutritional factors for stroke and major cardiovascular diseases: international epidemiological comparison of dietary pr…
Review Totals and Summary
Members OnlyWhat buyers say
No written reviews read yet.
Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
Taurine, the only ingredient in this product, gets a mostly favorable but cautious response from the panel: about four of the ten recommend it or take it themselves, and several others stay neutral. People take it mainly for longevity, stress and sleep, blood pressure and metabolic health, liver support, and exercise performance, though a few point out that the longevity evidence comes mostly from mice and monkeys and that human trials are lacking. Doses given are about 500 milligrams a day for liver and hormone support, 0.5 to 3 grams alongside creatine, and 2 grams a day for longevity or before bed for sleep. Pairings mentioned include creatine, caffeine, magnesium and B6, and one panelist notes it works better for power with caffeine than on its own. One panelist warns against taurine and energy drinks and stopped them after damage to tiny blood vessels in his eyes, while another is not worried about cancer claims because the study behind them used irrelevant doses.
See all 10 biohackers →Hide the biohackers
Thomas DeLauer · Taurine · recommends
- Recommends taurine, stating it raises the stress threshold, acts as a GABA and glycine receptor modulator, and protects neurons from stress, ultimately lowering cortisol release.
- Recommends adding 0.5 to 3 grams of taurine, a cellular osmolite, to help regulate and stabilize fluid balance inside the cell, supporting creatine's effect and preventing muscle shrinkage, and also notes its benefits for performance and longevity.
- Notes that sardines also contain taurine.
- Recommends taurine, obtainable from supplements or red meat, for its role in intracellular retention of magnesium and as an underrated longevity supplement.
- Taurine has shown improved time to exhaustion and anaerobic performance across multiple studies.
- Personally used taurine while dieting to maintain performance in a calorie deficit, noting it allowed him to push boundaries on volume and recover better.
- Recommends taurine, especially when paired with beta-alanine, for its significant brain and heart effects. He notes that taurine supports calcium handling and cardiac stability, and together with carnosine, it creates an ultra-protective antioxidant and anti-inflammatory environment, improving cardiac resilience. He suggests a dose of 2-6 grams, with evidence showing 1 gram can be powerful.
- Recommends pairing taurine with creatine and electrolytes to create a 'hydration trifecta,' as taurine acts as an osmolite that regulates and stabilizes cellular hydration.
- Discusses how taurine is helpful in congestive heart failure, noting that it seems to affect slower twitch, fat-oxidizing muscles and can reduce stress.
- Recommends taurine as a powerful performance enhancer, citing studies showing increases in VO2 max and peak power, and decreases in creatine kinase, improving recovery. He rates it as "strong" for performance enhancement, but notes it requires effort for fat loss or muscle building.
Dr. Rhonda Patrick · Taurine · neutral
- Mentions that taurine depletion is a concern raised in long-term animal studies regarding Beta Alanine, though not observed in human trials, and notes that one can supplement with taurine, which is a beneficial compound.
- States that they do not use taurine for performance, acknowledging its benefits for mitochondrial health and longevity, as suggested by Bruce Ames, but finding performance literature mixed.
- Takes taurine in the morning, considering it a beneficial supplement with the ketogenic diet.
- Heather's asking if she'd like my opinion on whether or not the new sort of news that has come out about taurine perhaps even help playing a role in promoting cancer, what my thoughts are on that. I'm not really worried about it, to be honest. I think it was a— I mean, it was just like a very in vitro kind of study. Doses were completely irrelevant, and I just right now I have no concern about about taurine causing cancer.
- Dr. Rhonda Patrick explores taurine's longevity role.
- She has not tried taurine yet but is considering experimenting with it, noting that she gets a lot of carnitine from her meat-rich diet.
- Mentions taurine as a potential longevity vitamin, found in meat.
Siim Land · Taurine · neutral
- States that taurine supports normal muscle, nerve, and heart function, and supplement trials suggest benefits for some metabolic markers, exercise performance and blood pressure.
- Recommends Taurine for blood pressure and metabolic health, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Lists Taurine as one of 15 supplements backed by human studies.
- Thinks taurine has some of the strongest evidence and is worth considering.
- Recommends taurine for older people to support mitochondrial function and metabolic health.
- Explains that taurine targets metabolic syndrome, which is characterized by high waist circumference, low HDL cholesterol, high blood sugar, high blood pressure, and high triglycerides.
- Discusses taurine, an amino acid, noting its longevity benefits in animal studies and its ability to improve blood sugar, lipids, and blood pressure in human trials. He mentions that the Japanese diet is high in taurine-containing foods like tuna, scallops, nori, and sea vegetables.
- Recommends taurine as one of the boring, foundational supplements.
- Places Taurine in the 'god tier' due to extensive human clinical trials showing its benefits for metabolic health, metabolic syndrome, cholesterol, lipids, blood sugar, blood pressure, and exercise performance, including muscle strength.
- Includes taurine in his 'all out' supplement stack.
Dave Asprey · Taurine · neutral
- Dave Asprey explains that a 2017 study in rats found taurine pretreatment reduced several behavioral and biochemical effects of chronic unpredictable stress, but notes this does not show that taurine treats depression in humans.
- Mentions that taurine, a common longevity molecule, affects the sense of smell, but they do not know why it works.
- Dave Asprey takes taurine, acknowledging it's cheap and safe, but notes that while mouse studies show spectacular longevity benefits, human data is currently only observational and lacks randomized longevity trials.
- Mentions taurine as one of the ingredients in the Ageless Cocktail, which is designed for longevity.
- Dave Asprey explains why taurine remains popular in energy drinks and pre-workouts despite limited scientific evidence, what dosages and activity types future research should test, and why a reality check on a billion-dollar supplement category is exactly the kind of truth biohackers need.
- Dave breaks down why a daily stack of taurine, B6, folate, and B12 works for motivation when either ingredient alone doesn't.
- Recommends the amino acid taurine to support bile production for toxin removal.
- Mentions that atrial fibrillation has to do with mineral status, including taurine.
- Recommends 5 to 10 grams of taurine for people experiencing a racing heart when taking metabolic stimulants like GLP drugs, as it helps normalize heart rate.
- Takes things that boost GABA, such as taurine, to counteract the potential anxiety, restlessness, and irritability from excess norepinephrine production when boosting dopamine.
Ben Greenfield · Taurine · neutral
- Taurine on its own isn’t particularly impressive as an ergogenic aid, but when combined with caffeine, there are significant increases in power production.
- Recommends taurine supplementation, especially for plant-based dieters, citing a 2023 study showing its decline with age and its potential to extend health span and restore markers of brain aging in mice, with anecdotal evidence for human brain function.
- Recommends Taurine as one of the top two individual ingredients for managing elevated liver enzymes.
- Gets nerdy about taurine and explains which longevity supplements actually work, according to the science in mammals.
- Notes that taurine is an amino acid with research supporting its benefits for reducing DNA damage, mitochondrial dysfunction, inflammation, and telomere shortening, but he doesn't take it separately as he gets a full amino acid complex.
- Notes that taurine tends to be low in plant-based eaters and recommends supplementing with it.
- Ben Greenfield discusses a study showing that taurine, at a dose of about 50 milligrams per kilogram of body weight, can help prevent overheating during exercise in hot conditions by improving sweating parameters and heat transfer.
- Recommends taurine as a modern biohack to maintain or build muscle on a plant-rich diet, addressing deficiencies not obtained from plants.
- Used nutrients like taurine, found largely in animal foods, to help his heart prevent remodeling, recover, and heal.
- Likes to combine L-taurine with L-arginine and L-citrulline for nitric oxide synthesis.
Dr. Eric Berg · Taurine · neutral
- Explains that taurine, found in sardines, spikes GABA, the calming neurotransmitter, leading to feelings of calm, stability, improved stress tolerance, and better sleep without middle-of-the-night cortisol spikes.
- Recommends taurine because bile salts are made from it.
- Mentions that red meat contains taurine, an amino acid needed to help prevent high blood pressure.
- Suggests taking taurine as a supplement to help avoid issues ranging from anxiety to gallstones.
- Recommends taurine, an amino acid that turns into GABA and can pass the blood-brain barrier, for tinnitus.
- Recommends taurine, an amino acid that turns into GABA and can cross the blood-brain barrier, suggesting it be taken on an empty stomach to avoid competition from other amino acids.
- Mentions that oysters are loaded with taurine, which is good for increasing physical performance and sleep cycles.
- States that low taurine is linked to obsessive compulsive disorder and taking taurine can improve it.
- Notes that marine algae also contains taurine, which is beneficial for the cardiovascular system, central nervous system, retina, and is hepatoprotective for the liver.
Dr. Mark Hyman · Taurine · uses
- Takes 2 grams of taurine a day for longevity, having learned about its effects from primate studies showing significant life extension and cardiovascular benefits.
- Mentions taurine as a conditionally essential nutrient that is important for biological function, even if not a typical deficiency disease vitamin or mineral.
- Recommends taurine at about 500 milligrams a day to support liver detoxification and hormone metabolism.
- Recommends taurine, along with magnesium and B6, for helping with estrogen excess and metabolism.
- Recommends taurine to support individuals with high homocysteine.
- Dr. Hyman recommends taurine, an amino acid, for hormone metabolism and liver detox.
- Mentions taurine as an amino acid that is a building block of immune defense systems and is only found in beef, lamb, and animal foods, not plant proteins.
- Notes that beef contains beneficial nutrients such as taurine, which is important for muscles and brain function.
- Recommends taurine as part of amino acid blends for sleep support.
- States that taurine is his favorite amino acid in neurology, recommending it as a top supplement because it is very relaxing for the brain and calms it down.
Peter Attia · Taurine · neutral
- Mentions that taurine supplementation in mice and other species appears to prolong life, referencing V.J. Adav's work, but notes that it is unclear if the same applies to humans.
- Mentions that taurine supplementation in mice and some other species appears to prolong life in VJ Addev's work, but it's unclear if the same applies to humans.
- A new study set off a media storm over taurine’s potential in delaying aging and extending lifespan, which is great news if you’re a mouse.
- Peter Attia discusses a new study suggesting taurine supplementation could slow aging processes and extend lifespan in mice and monkeys, but expresses skepticism about its relevance to humans due to significant biological differences and the body's regulation of taurine levels.
- Takes 2 grams of Taurine before bed for sleep.
Andrew Huberman · Taurine · warns
- Warns to beware of taurine and energy drinks containing taurine.
- Is not a fan of taurine because it caused bursting of microvasculature in his sclera, in his eyes.
- Stopped taking energy drinks because excessive levels of taurine in them caused microvascular damage in his eyes, which he believes could also occur deeper in the skull.
- Warns to beware of Taurine and energy drinks containing Taurine.
- Mentions that Dr. Andrea Suarez talks about the critical role of taurine for skin health.
Bryan Johnson · Taurine · uses
- Bryan Johnson takes Taurine daily as part of his Longevity Mix, which supports heart health, provides antioxidant protection, and supports immune health.
RAL Summary
Members OnlyTier 4 for Blood Pressure
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Cardiovascular system
Possible side effects: No major side effects reported.
Supplement Facts
Taurine 500 mg
Supplement Facts
Serving Size 1 Capsule(s)
Servings Per Container 90
Amount Per Serving% Daily Value
| Taurine | 500 mg | † |
† Daily Value not established.
Other ingredients: Hypromellose, Silicon Dioxide.
Directions: Suggested use: Take 1 capsule two to three times daily or as recommended by your healthcare practitioner.
Barcode (UPC) 693749511021 · Label source: NIH label database · Report a label change
Show entire label
More blood pressure products
Members OnlyThe highest ranked for the same goal
Read more
Our articles on this subject
- How to Lower Diastolic Blood Pressure for LongevityArticle · Sep 17, 2026
- DASH Diet for High Blood Pressure: What It Lowers, What to Eat, and How to StartArticle · Sep 19, 2026
Graded November 5, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
Privacy policyConsumer health dataTermsDo Not Sell or Share My Personal InformationCookie settings