DOES IT STACK UP?
Taurine has been lauded as a pivotal supp for boosting athletic performance, as well as overall health. But does the science really stack up?
01 WHAT IS IT?
Unlike other amino acids, taurine isn’t involved in protein synthesis (building protein in the body). It’s ‘conditionally essential’, which means your body can usually make enough on its own. But, when we’re stressed or ill, we might need extra. Foods such as beef and shellfish are top sources, but you can also find it in supp form; it’s added to some energy drinks, too.
02 THE CLAIM
‘Fitness pros who take taurine believe it can be effective as an ergogenic aid – which means it can help their bodies to maximise energy use and improve performance,’ says nutritionist Claire Hitchen. Taurine’s antioxidant capabilities suggest it could benefit brain health, too, curbing inflammation and potentially reducing the risk of neurodegenerative diseases like dementia.
03 WHAT’S GOOD
Evidence indicates that taurine supps have the potential to improve heart health, while a study in the European Journal Of Pharmacology suggests taurine may reduce total cholesterol and triglyceride levels. ‘In one trial* on type 2 diabetics, taking 3g a day reduced insulin levels and inflammation after eight weeks,’ says Hitchen. Oh, and your swimmers could benefit, too: taurine is an important amino acid for male reproductive health.
04
WHAT’S PROMISING
A 2018 meta-analysis of 10 peer-reviewed articles
published in Sports Medicine concluded that
a dose of 1g to 6g per day taken for up to two weeks ‘improved overall endurance performance’, while a small 2013 study found supplementation could shave a few seconds
from runners’ race times.
05
WHAT’S LESS GOOD
It’s not a sub for your pre-workout. ‘It’s not a stimulant and it won’t give you energy,’ says Hitchen. Overall, there’s not yet
enough evidence to cement its status as a must-have performanceenhancer. ‘For every study
that suggests a benefit, there are several that don’t support these claims,’ she says. And it won’t kill your DOMS. ‘Research done on “untrained” men found that taking taurine for
three weeks before intense exercise had no effect on inflammation.’
06 SHOULD I TAKE IT?
Vegans generally have lower levels of taurine, but Hitchen confirms that a deficiency is unlikely.
Still keen to give it a try? ‘Researchers have suggested taking 1g to 3g
of taurine, one to three hours before exercise for at least two or three weeks to see a potential benefit,’ says Hitchen. Check with your GP first, particularly if
you’re using other meds.