Taurine Supplements Can Help Lower Blood Pressure and Boost Longevity, Pharmacist Says
Supplements can be confusing. Watch videos from your favorite gym creators, and you'll see more vitamins mentioned than you even knew existed. Don't even get started with the biohacking bros making headlines for taking 100 daily capsules as part of their supplement routines. Some of the supplement confusion can get cleared up with blood work, which tells you what you’re actually deficient in. But niche picks, like taurine, live in more of a grey area.
"Taurine is an interesting case with a lot of research around it, but with a public misconception," says Stan Loomis, RPh, co-founder of Olympia and Wesley Pharmaceuticals. "There’s a popular assumption that, because it’s in energy drinks, it’s a stimulant. The truth is that taurine is an amino acid that plays a role in electrolyte balance, bile acid formation, and cellular protection."
Research links taurine to improvements in insulin sensitivity and glucose control, better exercise performance and recovery, calming effects on the nervous system, and support for retinal and overall eye health. But where it really shines is in its impact on heart health.
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Taurine for Heart Health
From a cardiovascular standpoint, the strongest evidence is around taurine's role in lowering blood pressure. Multiple studies and meta-analyses have suggested that taurine supplementation can modestly reduce systolic and diastolic blood pressure, particularly in people with prehypertension or hypertension.
"Taurine appears to have antioxidant and anti-inflammatory properties when it comes to vascular inflammation," Loomis explains. "It may reduce markers of oxidative stress and improve endothelial function, which is how well your blood vessels relax and respond."
Animal studies have also suggested that taurine supplementation may improve markers linked to longevity and metabolic health, though comparable data in humans is limited.
Should I Take Taurine Supplements?
Individuals dealing with mild hypertension, metabolic syndrome, early endothelial dysfunction, or simply focused on preventive cardiovascular care might all consider taking taurine. The most commonly used dose in cardiovascular studies falls between 1,000 and 3,000 mg per day, taken orally in one or two split doses.
"Taurine shows a lot of promise as a complementary support supplement. It should remain just that: support," Loomis says. "It shouldn’t replace proven therapies, but rather act as a companion to them. Anyone with existing heart conditions should have a conversation with their provider first to ensure this would be a good step for them."
Medical Considerations
Because taurine can lower blood pressure and affect electrolyte balance, anyone taking antihypertensives or diuretics and those with advanced kidney disease should consult with a physician before supplementing. Since data is limited for taurine's effect in people on complex heart-rhythm medications, cardiology consultation is recommended if an arrhythmia is present.
It's not known to significantly interact with statins or most standard cardiac drugs, but, as with any supplement, those with preexisting medical conditions should consult with their healthcare provider to build a personalized plan.