Taurine

No E-numberFunctional ingredientsOrigin: Lab-made

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Every diet

VeganYes

It is made by chemical synthesis or from plant material.

Gluten-freeYes

HalalYes

KosherYes

KetoYes

No carbohydrate.

Low-FODMAPYes

The short answer

Taurine is the amino sulfonic acid in energy drinks, and your body makes its own, so the gram in a can is not a risk. It is safe at the doses sold and fits every diet we check; read the caffeine and sugar lines.

84/100

Use in moderation

Safe in small amounts; may bother some people or raise blood sugar.

E-numberNone

Comes fromLab-made

What it doesFunctional ingredients

Glycemic index—

Daily limitNot set

Also calledTaurine, Taurine powder

Rules by country

🇺🇸 US FDAApproved

🇪🇺 European UnionApproved

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Taurine has no E-number. In the United States the FDA granted it GRAS status for use in food and in nutritional supplements, which is a finding that it is safe under its intended conditions of use. The European Union treats it as an ordinary ingredient and sets no numerical limit on it, while Health Canada does not evaluate it as an additive and gives it no INS number.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Taurine is an amino sulfonic acid: it has an amino group and a sulfonic acid group where other amino acids carry a carboxyl group. The liver makes it from cysteine, and the body holds far more of it in muscle, heart and brain than in blood. What it does in a can is still not settled. The amount in a drink, 1000 mg in a small can and 2000 mg in a large one, is well under the 3 g and 6 g per day EFSA looked at without finding harm.

Where it comes from: Most taurine on a food label is made by chemical synthesis, or extracted from plant material, because the natural supply in meat and seafood is small and uneven to draw on. The same molecule is one the human body makes for itself every day.

Why it’s in food

Bulk in energy drinks
Supporting muscle and heart function
Conjugating bile acids
Nutrient in infant formula

Often found in

Energy drinksSports drinksInfant formulaElectrolyte powdersPowdered drink mixesProtein shakes

Also listed as: Taurine, Taurine powder, 2-Aminoethanesulfonic acid, Taurine (amino acid)

Health & gut impact

Dose on the packUnder study

A 250 ml can carries about 1000 mg of taurine and a 473 ml one about 2000 mg. EFSA found no adverse effects in trials given 3 g and 6 g per person per day for a week, and worked out that a habitual drinker reaches 6 g a day.

EFSA Journal, scientific opinion on taurine in energy drinks

Not a stimulantBenefit

Taurine does not act on the brain the way caffeine does, and it does not raise blood pressure on its own. The alertness people get from a can comes from the 80 to 300 mg of caffeine and the sugar sitting next to it on the label.

EFSA Journal, scientific opinion on taurine in energy drinks

No daily limit setBenefit

EFSA's review set no acceptable daily intake for taurine, because it found no safety concern at the amounts people actually drink. The United States reached the same conclusion and granted it GRAS status for food and supplements, which covers the 1 g and 2 g that go into a single can.

FDA, Generally Recognized as Safe (GRAS) determination for taurine

What can I use instead?

Shellfish

Ratio: A serving of mussels or scallops is a natural source

Best for: Taurine without the caffeine and sugar

Caffeine

Ratio: Use the amount on the label, around 80 to 160 mg

Best for: The alertness people are usually after

An electrolyte drink

Ratio: Swap the can for a smaller serving, since taurine adds no calories

Best for: Hydration in a hot session

More functional ingredients:

CaffeineCaffeine is the bitter stimulant in coffee, tea, cola, cocoa and energy drinks. It is safe at the amounts regulators advise, around 400 mg a day for an adult, but it is a stimulant rather than a neutral ingredient: it delays sleep and can raise blood pressure.Use in moderation CreatineCreatine is the best studied sports supplement there is, and for short hard efforts and lifting it earns its place. It is safe for healthy people at 3 to 5 g a day, and the thing to raise with a doctor is your kidneys.Use in moderation Ginseng extractGinseng extract is sold on the promise of energy and focus, and the research behind those claims is mixed. It is safe at supplement doses for most people, but it can spoil sleep and interacts with blood thinners and some antidepressants, so ask a pharmacist.Use in moderation GlucosamineGlucosamine is sold to relieve joint pain, and the evidence for it is mixed though most people tolerate it well. It is out for anyone with a shellfish allergy, so read the source on the label before you buy it.Use in moderation

Common questions

What does taurine actually do?

It is one of the most abundant free amino acids in muscle, and it helps cells hold water and handle calcium, which matters for muscle contraction and nerve signalling. The bigger claims on the packaging, stronger muscles and sharper reaction time, are much weaker than the advertising makes them sound.

Is the taurine in energy drinks the same as the taurine in seafood?

Yes, it is the same molecule, 2-aminoethanesulfonic acid, whatever the source it comes from. What differs is what else arrives with it: a 250 ml can gives you 1000 mg of purified taurine and nothing else, while shellfish brings protein and a good deal of other nutrients as well.

Do I need taurine if I eat meat?

Probably not. The liver builds taurine from cysteine and the body keeps a large reserve of it, so a mixed diet is rarely short. Taurine is one of those ingredients that mostly makes sense for people who eat very little meat, fish or shellfish, or none at all.

Is taurine safe for children?

Taurine itself has not been flagged as a concern at the amounts used in drinks, and it is added to infant formula on purpose. The caffeine and sugar in an energy drink are the parts regulators warn about for children.

Is Taurine safe?

Use in moderation (84/100). Taurine has no E-number. In the United States the FDA granted it GRAS status for use in food and in nutritional supplements, which is a finding that it is safe under its intended conditions of use. The European Union treats it as an ordinary ingredient and sets no numerical limit on it, while Health Canada does not evaluate it as an additive and gives it no INS number.

Is Taurine vegan?

Yes. It is made by chemical synthesis or from plant material.

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Scientific sources & regulatory citations

EFSA Journal, scientific opinion on taurine in energy drinks
FDA, Generally Recognized as Safe (GRAS) determination for taurine

CAS 107-35-6