Taurine
Every cell has a lot of it. The body makes its own, until it doesn't.
Taurine is a sulphur-containing amino acid concentrated in the heart, brain, and retina, and it plays a role in bile salt formation, membrane stability, and calcium signalling. The body synthesises what it needs under normal conditions, which is why taurine has no established reference intake, though production drops with age and under illness or intense training. Standard free-form taurine is well absorbed and cheap; taurine magnesium salts pair the two nutrients in a single capsule at the cost of a lower effective dose of each per pill. Recent research into taurine and longevity has raised its profile, though the human evidence is still catching up with the animal findings.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 1000 mg | 6000 mg | UK |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| taurine (free form) | Typical | Either | Either | Likely |
| taurine magnesium | Typical | Either | Either | Possible |
How it pairs with other supplements
Works well with
Taurine supports magnesium retention; combined benefit for cardiovascular function and blood pressure.
Stack Almanac totals your taurine across every source, since energy drinks and pre-workouts often include a gram or more per serving that people forget to count, and surfaces the taurine and magnesium pairing when you're taking both.
Track your Taurine in Stack Almanac
Last reviewed: 2026-07-22. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.