Taurine – Latest Studies 08.2026
Updated: Aug 15
Taurine is a sulfur-containing compound that the body produces itself and that is additionally taken in through food. It occurs in various tissues and is involved, among other things, in processes affecting metabolism, muscle function and fluid balance. Recent human studies examine taurine above all in connection with vascular function, metabolism and physical performance under heat.
Training and metabolic markers
A randomized study from 2026 followed 44 men with obesity over twelve weeks. It examined taurine alone, training alone, and the combination of endurance and resistance training with 3 grams of taurine per day.
The combined group showed the strongest changes: body mass, BMI and body fat percentage decreased. At the same time, the metabolic marker asprosin fell and spexin rose.
Asprosin is a signalling substance that is involved, among other things, in making energy available. Spexin is likewise studied as a signalling substance and is connected with the regulation of energy balance and metabolism.
Because training and taurine were used together, this result describes above all the combination and not taurine alone. [1]
Blood pressure and vascular function
In a double-blind, placebo-controlled study with 165 people with type 2 diabetes, 2.4 grams of taurine per day were examined over twelve weeks. Compared with placebo, systolic blood pressure decreased. This is the upper value of a blood pressure reading, which arises when the heart contracts.
In addition, several measurements of vascular function improved. Among other things, this examined how well the blood vessels are able to dilate. This ability is important so that the body can adapt blood flow to different situations.
Pulse wave velocity also decreased. It describes how quickly the pressure wave triggered by the heartbeat moves through the arteries and is used to assess the blood vessels. [2]
Endurance in heat and high humidity
A crossover study from 2025 examined 16 trained men at 35 °C and 65 percent humidity. One hour before a cycling test they received different amounts of taurine or a placebo.
After a single dose of 4 grams of taurine, the participants were able to cycle longer until exhaustion. At the same time, the sweat rate was higher and core body temperature was lower towards the end of the exertion.
Core body temperature refers to the temperature inside the body. Physical activity generates a great deal of heat, which is released among other things through evaporating sweat. High humidity makes this cooling more difficult, which is why such conditions place particular demands on the body.
The result therefore applies specifically to the controlled heat test and cannot automatically be transferred to every kind of physical exertion. [3]
A study from 2024 with 15 people fits with this. After eight days of taurine at 50 milligrams per kilogram of body mass per day, sweat output and evaporative cooling increased, while heat storage in the body decreased.
At 70 kilograms of body mass, the amount examined would correspond to 3.5 grams of taurine per day, for example. The measurements took place during light physical exertion in great heat and with gradually increasing humidity. [4]
Anaerobic peak power
In 16 female rugby players, taurine was taken one hour before a Wingate test in a randomized crossover study. This test consists of a very short, maximally intense effort on a cycle ergometer and is used to measure short-term performance.
After 6 grams of taurine, peak power was higher than after placebo. Positive changes also appeared in several other performance values.
The finding therefore concerns above all short and very intense efforts and comes from a small group of athletically trained participants. [5]
Conclusion
The current human studies show positive signals for vascular function, heat regulation, metabolic markers and certain forms of physical performance.
However, very different situations were examined: a twelve-week training programme, people with type 2 diabetes, exertion in great heat, and a short maximal performance test. A meaningful interpretation therefore always considers the particular dose, group of people and experimental situation.
Sources
[1] Combined Aerobic–Resistance Training and Taurine Supplementation Reduce Asprosin and Elevate Spexin in Men with Obesity: A 12-Week Supplement-Blinded, Randomized Controlled Trial. Nutrients, 2026.
[2] Taurine ameliorates blood pressure and vascular function in patients with type 2 diabetes: Randomized, double-blind, placebo-controlled trial. iScience, 2025.
[3] Dose-response relationship of taurine on endurance cycling performance under hot and humid conditions. Frontiers in Nutrition, 2025.
[4] The effect of 8-day oral taurine supplementation on thermoregulation during low-intensity exercise at fixed heat production in hot conditions of incremental humidity. European Journal of Applied Physiology, 2024.
[5] The effects of taurine ingestion on anaerobic and physiological performance in female rugby players. Research in Sports Medicine, 2024.
13.08.2026
Author: Alireza Mohtashami
Related reading
About the AuthorAlireza Mohtashami is the author of "Plant-Eater's Helper", a certified mushroom expert of the German Mycological Society and a trained practitioner of herbal medicine. He continuously reviews current studies on nutrition, nature and holistic health and presents them in a practical way, free of ideology. More about the author
The Book on This Topic"Plant-Eater's Helper" is the guide to plant-based nutrition: critical nutrients and antinutrients, protein requirements and plant-based sources, and bioavailability through sprouting, soaking, cooking and fermenting. Plus practical chapters on sport, pregnancy and highly processed foods. Currently available in German only; an English edition is in preparation. All about the bookReading sample (PDF) · Autorenwelt · Amazon · Romeon Verlag · Thalia
Comments