Miya Pearson
Taurine is an organic compound that occurs naturally in the human body and is essential for cardiovascular function, development of skeletal muscle, retinal function, and the nervous system. It is also known to have a natural blood pressure-lowering effect. Taurine is commonly found in energy drinks, but it can also be consumed as a supplement to promote sleep. Research shows that taurine can promote restorative sleep more quickly, as it helps regulate the body's production and release of melatonin, the chemical that signals to the brain when it should feel sleepy. While taurine is generally safe to consume, it is recommended to consult a healthcare professional to determine the appropriate dosage for your specific needs and health goals.
| Characteristics | Values |
|---|---|
| When to take taurine for sleep | In the evening to promote relaxation and restful sleep |
| How to take it | On an empty stomach to maximise absorption |
| Dosage | 500 mg to 2,000 mg per day. The highest daily dose is 3 grams per day. The European Food Safety Authority (EFSA) suggests up to 6 grams per day |
| Who should not take it | Breastfeeding or pregnant women, children, and teenagers |
| Other benefits | Supports GABA activity in the brain, regulates the body's production and release of melatonin, supports cardiovascular circulation, blood sugar balance, heart health, brain health, retinal function, nervous system, and skeletal muscle |
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What You'll Learn
- Taurine is safe to take as a supplement, with no common side effects
- It promotes restorative sleep and regulates melatonin production
- It can be taken in the morning and evening for balanced benefits
- It's best taken on an empty stomach to maximise absorption
- It's safe for adults but children and teenagers should avoid it
Taurine is safe to take as a supplement, with no common side effects
Taurine is an amino acid that is naturally produced by the human body and is essential for cardiovascular function, retinal function, and the nervous system. It can also be found in meat, shellfish, eggs, and some vegetable sources like red algae.
Taurine is safe to take as a supplement and has many benefits, including promoting relaxation and better sleep quality. It is non-stimulatory and can be taken in the morning or at night. Many people split their daily dose, taking half in the morning and half before bed, to maintain balanced benefits throughout the day. It is also often paired with magnesium or GABA for nighttime calm.
Research studies have not identified any common side effects to date, and according to the best available evidence, taurine has no negative side effects when supplemented appropriately. One 2019 report suggests that the highest daily dose of taurine that can be safely consumed is 3 grams per day. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that up to 6 grams per day can be safely consumed.
While taurine has a strong safety profile, it is important to note that it may interact with certain medications, so it is recommended to consult a healthcare professional before taking it, especially if you are already taking any prescription drugs.
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It promotes restorative sleep and regulates melatonin production
Taurine is an amino acid that is widely found in the human body and is considered a conditional amino acid because it can be manufactured by the body. It is essential for cardiovascular function, the development of skeletal muscle, retinal function, and the nervous system. Taurine is not a stimulant, so it can be taken in the morning to support mental focus or in the evening to promote relaxation.
Many people split their daily dose—half in the morning and half at night—for balanced benefits throughout the day. It is known to have a natural blood pressure-lowering effect and can be paired with magnesium and vitamin C to enhance cardiovascular benefits. Taking taurine on an empty stomach maximises absorption, and adjusting intake based on specific needs—such as daytime focus or evening relaxation—can further enhance its effects.
Taurine can promote restorative sleep and regulate melatonin production. Melatonin is the chemical that signals to your brain when it should be feeling sleepy and when it should feel more awake. Research studies have not identified any common side effects to date, and there is no sufficient evidence to support the idea that taurine is the 'best supplement for promoting sleep'. However, 97% of people reported that they slept better after taking taurine, 77% reported that they were able to fall asleep faster, and 78% reported that they woke up less frequently throughout the night.
Taurine is commonly consumed in foods such as meat, fish, and eggs. It is also found in some energy drinks and supplements. For general use, taurine is considered safe for adults and is possibly safe for up to 3 months when used as a medicine. However, the other ingredients in energy drinks, such as caffeine, sugar, and herbal extracts, may pose potential risks. Consulting a healthcare professional is advised for personalised dosing.
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It can be taken in the morning and evening for balanced benefits
Taurine is an amino acid that occurs naturally in the human body and is essential for cardiovascular function, the development of skeletal muscle, retinal function, and the nervous system. It is also known to have a natural blood pressure-lowering effect and can be taken as a supplement to promote sleep.
Taurine is not a stimulant, so it can be taken in the morning to support mental focus and in the evening to promote relaxation and better sleep quality. It supports GABA activity in the brain, which may help promote calmness. It also helps regulate the body's production and release of melatonin, the chemical that signals to the brain when it should feel sleepy or awake.
For balanced benefits throughout the day, many people choose to split their daily dose of taurine—taking half in the morning and half in the evening. It is recommended to take taurine on an empty stomach to maximise absorption.
The European Food Safety Authority (EFSA) suggests that a safe daily dosage of taurine can be up to 6 grams per person, which equates to roughly 100 mg per kilogram of body weight. However, consulting a healthcare professional is advised for personalised dosing, especially if you take other medications.
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It's best taken on an empty stomach to maximise absorption
Taurine is a naturally occurring amino acid that is essential for cardiovascular function, the development of skeletal muscle, retinal function, and the nervous system. It can be found in meat, fish, eggs, shellfish, and some vegetable sources such as red algae. It is also commonly added to energy drinks.
Taurine is known to promote restorative sleep and regulate the body's production and release of melatonin, the chemical that controls our sleep-wake cycle. It can be taken as a supplement to improve sleep quality and aid recovery by downregulating the nervous system.
For optimal absorption, taurine should be taken on an empty stomach. This allows the body to absorb the maximum amount of taurine, enhancing its effects on the body. Taking taurine in the morning can support mental focus, while taking it in the evening can promote relaxation and improve sleep quality.
It is recommended to consult a healthcare professional for personalised dosing advice, as the optimal dosage may vary depending on individual needs and health goals. However, in general, adults can safely consume up to 6 grams of taurine per day without any known negative side effects.
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It's safe for adults but children and teenagers should avoid it
Taurine is an organic compound that is naturally produced by adults and found in foods such as meat, fish, shellfish, and eggs. It is also available as a supplement and is commonly included in energy drinks.
Taurine is considered safe for adults and has many benefits. Research studies have not identified any common side effects to date, and there is no evidence of negative side effects when supplemented appropriately. The highest daily dose of taurine that can be safely consumed is 3 grams per day. However, the European Food Safety Authority (EFSA) suggests that up to 6 grams per day is safe for adults.
Despite the safety profile of taurine for adults, children and teenagers should avoid consuming high doses of taurine, especially in the form of energy drinks. Energy drinks typically contain high levels of caffeine and sugar, which can cause dehydration, restlessness, and sleep disturbances in young individuals. The American Academy of Pediatrics specifically advises against children and teenagers consuming energy drinks due to these caffeine-related concerns.
While taurine is naturally present in breast milk and formula, it is recommended to consult a doctor before supplementing babies, children, and teenagers with additional taurine. This is especially important for pregnant or nursing individuals, as there is limited research on the safety of taurine supplementation during these periods.
In summary, taurine is generally safe for adults and can be beneficial for sleep and overall health. However, children and teenagers should avoid consuming high doses of taurine, especially in the form of energy drinks, due to potential negative effects from caffeine and sugar. Consulting a healthcare professional is always advised for personalized dosing and to ensure safe and effective use.
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Frequently asked questions
Yes, taurine is safe to take as a supplement and has many benefits. Research studies have not identified any common side effects to date, and it has no negative side effects when supplemented appropriately.
Taurine is not a stimulant, so it can be taken in the morning to support mental focus or in the evening to promote relaxation and restful sleep. Many people split their daily dose—half in the morning and half before bed—for balanced benefits throughout the day.
The typical Western diet includes 40-400 mg of taurine daily. For adults without underlying health conditions, the recommended safe daily dosage is up to 6 grams per day, or 100 mg per kilogram of body weight.
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