The best current data indicates that when taurine is supplemented adequately, there are no unfavorable side effects.
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According to a 2019 study, 3 grams of taurine is the most amount you may safely eat each day. That being said, according to the European Food Safety Authority’s (EFSA) 2012 standards, you can safely take up to 6 grams daily.
However, some users have mentioned experiencing the following negative effects from taurine:
throwing up
nausea
liver discomfort
headache
stomach ache
It’s unknown if taurine or another substance that may have been consumed with it is the cause of these adverse effects.
It is noteworthy to mention that taurine functions as an inhibitor of the cytochrome P450 enzyme, even if there is no proof that consuming it with prescription drugs produces adverse consequences.
This implies that it could affect pharmaceuticals like antidepressants, antiepileptic treatments, warfarin, and statins that depend on this enzyme for drug metabolism.
Therefore, you should speak with your doctor if you take any drugs to see whether taking taurine carries any risks.
Additionally, take into account any additional substances in energy drinks or pre-workout supplements that you may be sensitive to or wish to restrict if you decide to raise your taurine intake in these ways. For instance, some goods could include a lot of added sugar or caffeine.
How to supplement
Taurine is most often used in doses of 500–3,000 mg daily.
But remember that an EFSA assessment from 2012 indicates that it has an excellent safety profile, suggesting that up to 6,000 daily is safe.
You may optimize the advantages while maintaining within a safe range by taking 3,000 mg per day, even though certain studies may utilize larger doses for brief periods of time.
Supplements in the form of powder or capsules are the simplest and most economical method to get this dosage. Taurine that is powdered might have 1,000–2,000 mg per serving, although the majority of capsule supplements include 500–1,000 mg.
I’ve found that taurine powder tastes a little bitter when combined with water, so you might want to try other mixers to see what flavor profile you prefer most.
In summary
Since taurine is a conditionally necessary amino acid, times of stress or sickness require higher levels of the amino acid. Because taurine is frequently found in diets high in animal protein and may be produced by the body in the liver, deficiencies are typically uncommon.
The potential therapeutic benefits of taurine supplementation in the management of diabetes and heart disease risk factors, such as hypertension, have been investigated. They appear to have the potential to enhance a number of sports performance metrics. However, additional human subjects need to be studied.
Although taurine has a great safety record, it is still advisable to see a healthcare provider before taking it as it may interact with some drugs.