What is taurine? What is myth and what is truth?

⏱ 13 min read

There is an amino acid that many people assume is obtained from the urine or semen of bulls. In reality, however, the conditional amino acid does not come from the body fluids of bulls.

So what is taurine and where does it come from?

Natural taurine is found in meat, fish and dairy products. Taurine is also found in synthetic supplements. The compound is most abundant in the brain, eyes, heart and muscles (Ripps & Shen, 2012) and, like glycine, is considered a conditional amino acid - in contrast to essential amino acids.

The name "taurine" is derived from the Latin word "taurus", which means "bull". This is probably how the myth arose that it comes from the urine or semen of bulls. In fact, taurine does not come from bulls at all, and the human body makes it itself.

So what is taurine, why do so many people associate the substance with bulls? And is it safe? Let's take a closer look at these questions below.

How is taurine made – and is it vegan?

The taurine in energy drinks and food supplements is not taken from animals. It is a purely synthetic substance made in the laboratory (SRF Kassensturz). The only thing it shares with bulls is its name. The taurine capsules from Herbano are also produced synthetically, which is why they are vegan.

This matters for anyone on a plant-based diet. When researchers measured the taurine content of 48 plant foods, including vegetables, nuts, seeds, fruit and legumes, they found none at all; taurine only turned up in meat, dairy products and infant formula (Laidlaw et al., 1990). In a study of vegan men, dietary taurine intake was negligible and blood levels were lower than in meat eaters (45 versus 58 µmol/l) (Laidlaw et al., 1988). Synthetic taurine gives vegans an animal-free way to get it.

What is taurine?

Taurine, or 2-aminoethanesulfonic acid, was first isolated from ox bile in 1827 (Chaudhry et al., 2018). Nowadays, the substance is mainly found in food supplements. And that brings us to the subject of "energy drinks". The number of emergency department visits linked to energy drinks doubled within five years (Peveler et al., 2017). Energy drinks are high in caffeine and often in sugar. Some, such as the branded product Red Bull, also contain taurine. But how much is really inside and is the amount safe?

The European Food Safety Authority (EFSA) looked at exactly this question. It found that the taurine consumed by regular energy drink users is not a safety concern, both for average consumers (125 ml, half a can a day) and for heavy consumers (350 ml, 1.4 cans a day). Even for a heavy consumer weighing 60 kg, the level at which no harmful effects were seen in studies is 43 times higher than the amount of taurine they take in (EFSA, 2009). As a food supplement, up to 3,000 mg of taurine a day is considered safe for healthy adults based on the human studies available (Shao & Hathcock, 2008). The problems with energy drinks therefore do not come from taurine, but mainly from large amounts of caffeine and sugar. For this reason, we advise against drinking popular energy drinks on a regular basis. 

There is no doubt that taurine offers health benefits. The amino acid can boost heart health, act as an antioxidant, stimulate muscles to improve athletic performance, and provide a calming effect that can help with certain neurological conditions. Wait a minute, an energy drink is supposed to have a calming effect? That doesn't go together. The energy kick that these drinks offer is based on the huge amounts of caffeine and sugar, not on taurine!

But one question still remains: are energy drinks safe?

What matters most is the caffeine. According to EFSA, single doses of up to 200 mg of caffeine and up to 400 mg spread over the day do not raise safety concerns for healthy adults, with the exception of pregnant women. Other energy drink ingredients such as taurine do not change the safety of a single caffeine dose of up to 200 mg at the amounts usually found in these drinks (EFSA, 2015).

Anyone who drinks several cans in quick succession can easily exceed these amounts. Caffeine is known to raise blood pressure and heart rate; in a study with 15 recreational runners, systolic blood pressure was clearly higher after energy drinks than after a placebo (Peveler et al., 2017). EFSA also considers it possible that the acute health problems reported in young people after very large amounts of energy drinks are due to the known side effects of high caffeine intake, while a link to taurine is not supported by scientific evidence (EFSA, 2009).

In short:

No, energy drinks are not a good choice because of their caffeine and sugar content, regardless of whether they contain taurine or not. However, this does not mean that taurine in itself has no health benefits; after all, it occurs naturally in the body.

So what is taurine used for? Let's take a closer look.

What do we need taurine for?

1. Taurine can help to alleviate cardiovascular diseases

Studies show that taurine can reduce the risk of cardiovascular disease. This is mainly due to its positive effect on blood pressure: in a meta-analysis of seven studies with 103 participants, 1 to 6 g of taurine a day lowered both systolic and diastolic blood pressure by around 3 mmHg on average, with no adverse events reported (Waldron et al., 2018). 

This fits with the WHO-coordinated CARDIAC study in 61 populations: people who excreted more taurine in their urine, and therefore took in more taurine, were less likely to die of coronary heart disease and had lower blood pressure and cholesterol levels (Yamori et al., 2010). Further studies are needed before reliable conclusions can be drawn. However, these initial results are promising.

2. Taurine may reduce the symptoms of Parkinson's disease

Studies suggest that taurine can support the regeneration of brain cells. Measurements have shown that Parkinson's patients have lower taurine levels in their blood than healthy people, and the lower the level, the more severe the movement symptoms (Zhang et al., 2016).

In experiments on rats, taurine promoted the survival, multiplication and maturation of new nerve cells from stem cells in the hippocampus (Wu et al., 2022). This part of the brain is responsible for our memory. Whether this also applies to humans still has to be shown in further studies.  

3. Taurine may alleviate metabolic syndrome

If you are at increased risk of heart disease, stroke or diabetes due to obesity, high blood pressure, insulin resistance or high triglyceride or low HDL levels, you may be suffering from metabolic syndrome.

Scientists published a review in the specialist journal "Food & Function". They wanted to find out what taurine can do in connection with metabolic syndrome. After analyzing cell, animal and early human studies, they came to the conclusion that taurine actively combats metabolic syndrome. It does this by lowering triglyceride levels, which prevents obesity. It also improves existing insulin resistance by regulating glucose metabolism, lowers cholesterol levels and thus prevents diet-induced hypercholesterolemia. Blood pressure also falls (Chen et al., 2016).

A meta-analysis of 25 randomised controlled trials with 1,024 participants confirms this in humans: with 0.5 to 6 g of taurine a day, systolic blood pressure fell by about 4 mmHg, fasting blood sugar by about 5.9 mg/dl and triglycerides by about 18 mg/dl compared with the control groups (Tzang et al., 2024).

In addition, cell experiments published in the journal "Inflammopharmacology" show that "glutamine and taurine are able to modulate the inflammatory pathways of macrophages. Taurine can enhance the effect of glutamine, illustrating its immunomodulatory properties." (Sartori et al., 2018)

4. Helps patients with periodontal disease

Taurine is an antioxidant. This means that the amino acid can counteract oxidative stress caused by free radicals. In one study, ten patients with chronic periodontitis took 500 mg of taurine a day for 15 days. The researchers wanted to find out whether taurine promotes the healing process in chronic periodontitis. After analyzing the data collected, it was found that thiobarbituric acid-reactive substances (TBARS), a marker of cell damage caused by free radicals, fell clearly in the blood and gums. Levels of the body's own antioxidant glutathione rose, and the condition of the gums improved as well (Sree & Sethupathy, 2014).

5. May improve athletic performance

Taurine claims to improve athletic performance. A study by the Health and Exercise Sciences Research Group at the University of Stirling in Scotland had eight trained middle-distance runners complete a 3 km time trial twice, once after taking taurine capsules and once after a placebo. With taurine, they ran 1.7 percent faster on average (646.6 instead of 658.5 seconds), which can make the difference between winning and losing. The athletes took 1,000 mg of taurine two hours before running. The supplement had no effect on oxygen uptake, heart rate or blood lactate levels. According to the results, there was a 99.3 percent probability that taurine had a beneficial effect on performance (Balshaw et al., 2013).

However, other studies have come to different conclusions. Scientists published the results of their study in the "Journal of Strength and Conditioning Research". They examined the performance of 15 athletes after 15 minutes on a treadmill - after consuming various energy drinks containing caffeine and taurine. At the end of the study, the researchers concluded that "the results show that no performance benefits were evident under the conditions of the study. However, there was a significant increase in systolic blood pressure." (Peveler et al., 2017)

Obviously, further studies are needed. However, taurine appears to be able to improve athletic performance under the right conditions.

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Does taurine slow down ageing?

Taurine made headlines in 2023 with a large study in the journal "Science". The researchers found that taurine levels in the blood fall with age in mice, monkeys and humans. When they gave mice extra taurine, the animals stayed healthy for longer and lived longer; in monkeys, markers of health improved. In the cells, taurine reduced signs of ageing such as DNA damage, weakened mitochondria and low-grade inflammation (Singh et al., 2023).

It is important to note that the longer lifespan was seen in animals (worms and mice), not in people. In humans, the same study only found that lower taurine levels went hand in hand with several age-related diseases and that taurine levels rose after endurance exercise. The authors themselves call for clinical trials to find out whether this applies to humans as well (Singh et al., 2023).

Which foods contain taurine?

The body of healthy adults is able to produce taurine itself from the sulphur-containing amino acids cysteine and methionine (Sturman & Chesney, 1995). Taurine is therefore considered a conditionally essential nutrient. However, newborns and people with certain medical conditions may need a dietary supplement. That is why taurine is now added to most infant formulas worldwide (Sturman & Chesney, 1995).

Taurine is naturally found in meat and dairy products, but not in plant foods (Laidlaw et al., 1990). If you regularly eat meat, fish and dairy products, you therefore take in taurine with your food. Infant formula based on cow's milk also naturally contains taurine. It can be added to non-dairy-based infant formula.

Vegans take in practically no taurine with their food. The body then saves what it has: vegans excreted far less taurine in their urine than meat eaters (266 versus 903 µmol a day), yet their blood levels were still lower (Laidlaw et al., 1988).

How much taurine do certain foods contain?

Here are a few approximate values:

• Meat and poultry - 11 to 306 mg/ 100 g wet weight
• Seafood - 11 to 827 mg/ 100 g wet weight
• Dairy products - 2 to 8 mg/ 100 ml
• Breast milk and infant milk - 4 to 7 mg/ 100 ml

Dosage of taurine

Up to 3000 mg taurine daily in the form of supplements is considered safe for healthy adults. Much higher amounts have also been tested without side effects, but the data are not yet sufficient to be sure about long-term use at those levels (Shao & Hathcock, 2008). A capsule with 1,000 mg of taurine is well below this limit. The kidneys control how much taurine the body keeps and how much it excretes (Chesney et al., 2010). People with kidney disease should therefore talk to their doctor before taking taurine.

Precautions and side effects

We like to repeat ourselves, but from what we know so far, taurine is generally considered safe. Nevertheless, you should only consume the amino acid in moderation. Talk to your doctor if you are thinking about taking a supplement containing taurine, especially if you take medication. For people who eat few or no animal foods, a supplement can be useful, because plant foods do not provide any taurine.

Nevertheless, we would like to mention a few precautionary measures. 

In studies, taurine was given in amounts of 0.5 to 6 g a day (Tzang et al., 2024). A review of all human studies found no consistent pattern of side effects (Shao & Hathcock, 2008).  

Binding statements on safety during pregnancy and breastfeeding are only possible after further studies have been completed. For this reason, you should not take taurine if you are pregnant or breastfeeding. A case report also describes a manic episode linked to an energy drink; the authors name caffeine, taurine and inositol as possible triggers (Machado-Vieira et al., 2001). However, it is not possible to say whether taurine was responsible or the combination of the various ingredients in the drink. People with bipolar disorder should therefore only take taurine after talking to their doctor.

Excursus: Historical overview of taurine

We can't say much about why taurine became so popular over time. But we do know that the amino acid was named after the Latin "taurus", which means "bull". The substance was given this name because in 1827 the German scientists Friedrich Tiedemann and Leopold Gmelin isolated it for the first time from the bile of oxen (Chaudhry et al., 2018).

As already mentioned, taurine is not extracted from bulls, but is formed naturally in the body. Synthetic taurine is added to energy drinks, for example. The European Food Safety Authority (EFSA), the authority that assesses the risks of foods available within the European Union, concluded in 2009 that the intake of taurine from regular energy drink consumption is not a safety concern (EFSA, 2009). In its 2015 opinion on caffeine, EFSA confirmed that taurine at the usual amounts does not affect the safety of a single caffeine dose of up to 200 mg (EFSA, 2015).

Concluding remarks

• What is taurine? Taurine is a conditional amino acid that is naturally produced in the body. It is also found in meat, dairy products and seafood, but not in plant foods.
• Taurine can have a positive effect on the health of people who struggle with heart problems, inflammation and neurological diseases or who are at increased risk of high blood pressure, diabetes or metabolic syndrome. Taurine may also improve athletic performance, although there is conflicting research on this.
• Up to 3,000 mg of taurine a day is considered safe for healthy adults. However, you should not cover your needs with energy drinks. The compound is contained in many energy drinks. However, these drinks provide a lot of caffeine and sugar.
• Food supplements containing taurine are available. They are produced synthetically and are therefore also suitable for people on a vegan diet.
• Please note that taurine is not extracted from the body fluids of bulls. This is a myth. Although the conditional amino acid was first discovered in the bile of bulls and oxen, it is also naturally present in the human body.

Frequently asked questions

Is taurine bull sperm?

No, that is a myth. Taurine is named after the Latin word for bull because it was first isolated from ox bile in 1827. The taurine in energy drinks and supplements is made synthetically and does not come from animals.

What food is highest in taurine?

Seafood contains the most, with up to 827 mg per 100 g, followed by meat and poultry with up to 306 mg per 100 g. Dairy products contain only small amounts. Plant foods contain no taurine at all.

How much taurine per day?

Up to 3,000 mg a day from supplements is considered safe for healthy adults. In studies on blood pressure and metabolism, amounts between 0.5 and 6 g a day were used. One capsule with 1,000 mg is well below the 3,000 mg limit.

Who should avoid taking taurine?

Pregnant and breastfeeding women should not take taurine as a supplement, because there is not enough data yet. People with kidney disease or bipolar disorder and anyone taking medication should talk to their doctor first.

Does taurine lower blood pressure?

Yes, according to current studies it can lower blood pressure slightly. In a meta-analysis of 25 randomised controlled trials, systolic blood pressure fell by about 4 mmHg and diastolic blood pressure by about 1.5 mmHg. Anyone taking blood pressure medication should talk to their doctor before starting taurine.

Sources (in English):

Laidlaw, S. A., Grosvenor, M. & Kopple, J. D. (1990, March-April). The taurine content of common foodstuffs. JPEN. Journal of Parenteral and Enteral Nutrition, 14(2):183-8, doi: 10.1177/0148607190014002183

Yamori, Y., Taguchi, T., Hamada, A., Kunimasa, K., Mori, H. & Mori, M. (2010, August). Taurine in health and diseases: consistent evidence from experimental and epidemiological studies. Journal of Biomedical Science, 17 Suppl 1:S6, doi: 10.1186/1423-0127-17-S1-S6

Chen, W., Guo, J., Zhang, Y. & Zhang, J. (2016, April). The beneficial effects of taurine in preventing metabolic syndrome. Food & Function, 7(4):1849-63, doi: 10.1039/c5fo01295c

Peveler, W. W., Sanders, G. J., Marczinski, C. A. & Holmer, B. (2017, April). Effects of Energy Drinks on Economy and Cardiovascular Measures. Journal of Strength and Conditioning Research, 31(4):882-887, doi: 10.1519/JSC.0000000000001553

Balshaw, T. G., Bampouras, T. M., Barry, T. J. & Sparks, S. A. (2013, February). The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners. Amino Acids, 44(2):555-61, doi: 10.1007/s00726-012-1372-1

Sree, S. L. & Sethupathy, S. (2014, March-April). Evaluation of the efficacy of taurine as an antioxidant in the management of patients with chronic periodontitis. Dental Research Journal, 11(2): 228–233

EFSA European Food Safety Authority. (2009, February). EFSA adopts opinion on two ingredients commonly used in some energy drinks. Available at: [http://www.efsa.europa.eu/en/press/news/090212]

Chesney, R. W., Han, X. & Patters, A. B. (2010, August). Taurine and the renal system. Journal of Biomedical Science, 17(Suppl 1): S4, doi: 10.1186/1423-0127-17-S1-S4

Ripps, H. & Shen, W. (2012, November). Review: Taurine: A “very essential” amino acid. Molecular Vision: Biology and Genetics in Vision Research. 18: 2673–2686

Chaudhry S, Tandon B, Gupta A, Gupta S (2018). Taurine: A potential mediator for periodontal therapy. Indian Journal of Dental Research, 29(6):808-811. doi: 10.4103/ijdr.IJDR_123_17

Waldron M, Patterson SD, Tallent J, Jeffries O (2018). The Effects of Oral Taurine on Resting Blood Pressure in Humans: a Meta-Analysis. Current Hypertension Reports, 20(9):81. doi: 10.1007/s11906-018-0881-z

Tzang CC, Chi LY, Lin LH, Lin TY, Chang KV, Wu WT, Özçakar L (2024). Taurine reduces the risk for metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials. Nutrition & Diabetes, 14(1):29. doi: 10.1038/s41387-024-00289-z

Shao A, Hathcock JN (2008). Risk assessment for the amino acids taurine, L-glutamine and L-arginine. Regulatory Toxicology and Pharmacology, 50(3):376-99. doi: 10.1016/j.yrtph.2008.01.004

Zhang L, Yuan Y, Tong Q, Jiang S, Xu Q, et al. (2016). Reduced plasma taurine level in Parkinson's disease: association with motor severity and levodopa treatment. International Journal of Neuroscience, 126(7):630-6. doi: 10.3109/00207454.2015.1051046

Wu G, Zhou J, Yang M, Xu C, Pang H, et al. (2022). The Regulatory Effects of Taurine on Neurogenesis and Apoptosis of Neural Stem Cells in the Hippocampus of Rats. Advances in Experimental Medicine and Biology, 1370:351-367. doi: 10.1007/978-3-030-93337-1_34

Sartori T, Galvão Dos Santos G, Nogueira-Pedro A, Makiyama E, Rogero MM, et al. (2018). Effects of glutamine, taurine and their association on inflammatory pathway markers in macrophages. Inflammopharmacology, 26(3):829-838. doi: 10.1007/s10787-017-0406-4

Laidlaw SA, Shultz TD, Cecchino JT, Kopple JD (1988). Plasma and urine taurine levels in vegans. American Journal of Clinical Nutrition, 47(4):660-3. doi: 10.1093/ajcn/47.4.660

Sturman JA, Chesney RW (1995). Taurine in pediatric nutrition. Pediatric Clinics of North America, 42(4):879-97. doi: 10.1016/s0031-3955(16)39022-8

Machado-Vieira R, Viale CI, Kapczinski F (2001). Mania associated with an energy drink: the possible role of caffeine, taurine, and inositol. Canadian Journal of Psychiatry, 46(5):454-5. doi: 10.1177/070674370104600524

Singh P, Gollapalli K, Mangiola S, Schranner D, Yusuf MA, et al. (2023). Taurine deficiency as a driver of aging. Science, 380(6649):eabn9257. doi: 10.1126/science.abn9257

Official guidelines: European Food Safety Authority (EFSA), Caffeine. (accessed 2026)

Further source: SRF Kassensturz Espresso, Die Mär von der Herkunft von Taurin (in German). (accessed 2026)