Nootropic profile
Taurine
Taurine is a sulphur-containing amino acid that acts as a neuromodulator in the brain, supporting cognitive function, neuroprotection, and cardiovascular health. It has gained attention for its calming effects and potential role in healthy ageing.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Taurine?
Taurine is a conditionally essential amino acid found naturally in the body and in various foods, particularly seafood and meat.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- General Nootropic Use: 500–2,000 mg per day is the most common dosage range for cognitive and mood support.
- Athletic Performance: 1,000–3,000 mg taken 60–120 minutes before exercise for peak bioavailability.
- Cardiovascular Health: 1,000–6,000 mg per day, as used in clinical studies for up to one year.
- Upper Safety Limit: Up to 3,000 mg per day is considered safe for long-term use, with some research suggesting up to 6,000 mg/day is well-tolerated.
Watch out for
- Common Side Effects: Generally well-tolerated. Excessive doses may cause gastrointestinal disturbances (nausea, vomiting, diarrhoea), dizziness, headache,...
- Drug Interactions: May interact with medications that lower blood pressure or modulate heart function. Taurine acts as a cytochrome P450 enzyme inhibitor...
- Kidney Concerns: Prolonged use of extremely high doses may put extra strain on the kidneys in individuals with pre-existing kidney conditions.
- Pregnancy and Breastfeeding: Safety data is insufficient. Consult a healthcare provider before use.
The science, if you're curious.
- Taurine acts as a GABAA receptor agonist and glycine receptor activator, suppressing excessive neuronal firing to promote calmness and reduce anxiety.
- Taurine boosts expression of cystathionine beta-synthase, an enzyme that synthesises hydrogen sulphide (H2S), exerting neuroprotective effects by reducing...
- By reducing inflammatory processes induced by excessive iron buildup, taurine supplementation may help prevent neurodegeneration.
- Taurine promotes the formation of new neurons in the brain, potentially supporting learning, memory, and cognitive resilience.
Where to find it
- Seafood: Scallops (up to 827 mg per 100 g), mussels, clams, yellowfin tuna (up to 964 mg per 100 g).
- Meat and Poultry: Dark meat of turkey and chicken contain moderate amounts.
- Plant Sources: Nori seaweed (up to 1,300 mg per 100 g) is the only significant plant-based source.
- Supplement Forms: Available as capsules and powder. Most supplements use synthetic free-form taurine (not derived from animals), suitable for all diets.
Frequently asked
Taurine is a sulphur-containing amino acid that acts as a neuromodulator in the brain, supporting cognitive function, neuroprotection, and cardiovascular health. It has gained attention for its calming effects and potential role in healthy ageing.
The main benefits people report from Taurine are: Anxiety & Calm, Cognitive Enhancement, Energy, Focus, Longevity, Memory, Mood, Stress Relief.
General Nootropic Use: 500–2,000 mg per day is the most common dosage range for cognitive and mood support.Athletic Performance: 1,000–3,000 mg taken 60–120 minutes before exercise for peak bioavailability.Cardiovascular Health: 1,000–6,000 mg per day, as used in clinical studies for up to one year....
Common Side Effects: Generally well-tolerated. Excessive doses may cause gastrointestinal disturbances (nausea, vomiting, diarrhoea), dizziness, headache,...Drug Interactions: May interact with medications that lower blood pressure or modulate heart function. Taurine acts as a cytochrome P450 enzyme...
Taurine acts as a GABAA receptor agonist and glycine receptor activator, suppressing excessive neuronal firing to promote calmness and reduce anxiety.Taurine boosts expression of cystathionine beta-synthase, an enzyme that synthesises hydrogen sulphide (H2S), exerting neuroprotective effects by redu...
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