Taurine is a sulfur-containing amino acid made by the body. It’s also found in protein-rich foods, energy drinks, and supplements. Some research suggests that it may help delay aging, but newer studies have cast doubt on how well it works as an anti-aging supplement.

How Does Taurine Work?

Supporters of taurine say it may promote relaxation, sleep, brain function, and athletic performance. Some also believe it can support metabolic and heart health by regulating blood pressure, boosting cardiac fitness, and improving blood vessel function.

“Taurine may possess antioxidant properties, potentially contributing to improved cardiovascular health,” said Anastasiya Shor, PharmD, BCPS, the director of the Drug Information Center and Assistant Professor at Touro College of Pharmacy.

There’s a belief that taurine levels naturally decrease with age, which could lead to a number of age-related diseases. Some say that boosting taurine levels can help improve health and extend lifespan, but the research on taurine’s anti-aging benefits is thin.

New Research Questions Taurine’s Anti-Aging Effects

Shor noted that current evidence supporting taurine’s anti-aging effects primarily stems from animal studies and small-scale human trials, making it difficult to draw definitive conclusions about its effectiveness.

Existing human clinical trials have found that taurine can increase muscle strength and exercise capacity, according to Vijay K. Yadav, PhD, a biogerontologist and associate professor at Rutgers University’s Institute for Infectious & Inflammatory Diseases.

In 2023, Yadav co-authored a study indicating that blood concentrations of taurine decline with age in mice, monkeys, and humans. The study found that taurine supplementation improved lifespan in mice and healthspan in monkeys, while taurine deficiency was associated with poor health and reduced lifespan in mice.

However, a recent study funded by the National Institutes of Health found that circulating taurine levels do not consistently decline with age and concluded that low taurine concentrations are unlikely to serve as a reliable biomarker of aging.

Yadav’s 2023 study focused on taurine levels from birth to age 60, while the recent study focused on ages 30 to 90. The data remain consistent when considering the overlapping years covered in both studies.

Yadav said that’s because the most significant declines in taurine levels happen in early life: levels decline by roughly 70% between birth and age 30, remain stable from age 30 to 60, and then increase slightly from 60 to 90. Even with this slight increase, taurine levels are still down 60% in old age compared to birth, he added.

Are Taurine Supplements Safe?

Taurine is generally recognized as safe by the Food and Drug Administration when added to beverages in small amounts, such as 45 parts per million or 0.0045%.

A typical energy drink contains between 750 mg and 1 gram of taurine per can, Shor said, which is roughly the same amount found in 100 grams of dried red seaweed.

Taurine naturally occurs in meat, eggs, seafood, and human breast milk. Shor said people who eat a typical Western diet usually get enough taurine, and the body also produces it on its own.

Daily consumption of up to 3 grams is considered safe. However, doses above 6 grams per day haven’t been studied for longer than four weeks, she added.

It’s hard to say how much is too much because there are no established USDA dietary reference intake guidelines for taurine. “Those who consume large amounts of taurine-containing products should consult their healthcare provider, as taurine is often combined with other ingredients that could be harmful if ingested in excessive quantities,” Shor said.

Who Should Take a Taurine Supplement?

“Vegetarians and vegans may consume less taurine than omnivores, but whether supplementation is necessary remains unclear,” Shor said.

Ultimately, more research is required before making an official recommendation.

“Although I have spent 15 years of my career studying taurine, I do not recommend supplementation,” Yadav said. “I am very hopeful that by next year we will have strong data to recommend it or not recommend it.”