amino acid
Taurine
A conditionally essential sulfur-containing amino acid abundant in the heart, brain, and muscles. Supports cardiovascular health, electrolyte balance, bile acid conjugation, and acts as an osmolyte.
What it’s good for
Taurine for High Blood Pressure
Strong3 studies · 3 supporting · 0 against
6 safety notes
Seems to help blood vessels relax and widen, which takes pressure off the system.
Dose: 1600–2400 mg
Tested as: oral taurine powder/capsules, 1.6-2.4 g/day, no special form specified (not a manufacturer-branded taurine ingredient)
Taurine for Muscle Cramps
Solid3 studies · 1 supporting · 0 against
6 safety notes
Helps muscle cells hold their balance of water and salts, and steadies how they handle calcium.
Dose: 1000–3000 mg
Taurine for Chronic Fatigue
No Benefit1 study · 0 supporting · 1 against
6 safety notes
How it was tested: Eight single-dose trials in 244 adults. Any mood or wellbeing gains were small and inconsistent.
Roles in mitochondria and antioxidant defence give a plausible reason to expect an energy effect.
Tested as: oral taurine alone, acute single doses (not chronic daily dosing), tested in isolation from caffeine/exercise/sleep-deprivation contexts