Taurine
Taurine is a sulfur-containing amino acid found in high concentrations throughout the brain, heart, retina, and skeletal muscle. Unlike most amino acids, it is not incorporated into proteins but instead exists freely in tissues where it participates in numerous physiological processes. It is naturally obtained through meat and seafood consumption, though endogenous synthesis from cysteine can be insufficient under metabolic stress.
Expert Evidence
14 references from 2 experts
“At doses between 1 to 3 grams, it appears to be safe. It appears to have metabolic benefits from the human randomized control trial data and it pairs nicely with magnesium.”
1,394 Person Study on Taurine Proves What We Suspected
7:4913 references in 6 episodes from 2023–2025
Brad Stanfield is strongly positive on taurine, citing multiple meta-analyses showing metabolic benefits and animal longevity data. He takes it daily himself and considers it safe at 1-6g/day. He has not expressed any cautions or concerns about taurine supplementation.
Consumption
He takes approximately 2 grams of taurine daily — about 500mg comes from his magnesium taurate supplement, plus an additional 1 gram separately for metabolic benefits, with more included in his microvitamin plus powder.
Benefits
Multiple meta-analyses show taurine decreases fasting blood sugar, blood pressure, triglycerides, LDL cholesterol, HbA1c, and insulin levels. It also increases fat metabolism and reduces DNA damage during exercise. In animal studies, taurine extended lifespan by 10-12% and improved strength, bone density, mood, and memory.
Best Practices
Doses of 1-3 grams per day appear safe and effective based on human trial data. He recommends pairing taurine with magnesium, specifically using magnesium taurate as a convenient way to get both nutrients together.
“Taurine has effects on the microvasculature that at least for me were not good. It caused bursting of microvasculature in my sclera, in my eyes, which is why I'm not a fan of any energy drink that has taurine.”
Tools for Managing Stress & Anxiety
1:23:041 reference in 1 episode from 2021
Huberman recommends against taurine, citing personal experience with negative microvascular effects—specifically bursting of blood vessels in the sclera of his eyes. He extends this caution to energy drinks containing taurine. No dosage details, broader health benefits, or scientific studies are discussed; his position is based entirely on his own adverse reaction.
Side Effects
- Headache at high doses
- Nausea in sensitive individuals
- Possible digestive discomfort
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