10 Foods High in Taurine

You may know of taurine as a popular ingredient in energy drinks, but this powerhouse amino acid does a lot more than add a little pep to your step. Taurine plays a crucial role in many important bodily functions, from promoting brain and heart health, to helping your muscles work properly, and even aiding in digestion.

While your body does make some taurine on its own, getting enough from your diet helps keep everything running smoothly. So what are the best sources? A taurine supplement is a good insurance policy to make sure you're getting an optimal dose, but this amino acid is abundant in many tasty foods, too.

Let's take a look at the top dietary sources of this health-promoting nutrient.

Why is taurine good for you?

Taurine, also known as 2-aminoethanesulfonic acid or tauric acid, is one of the most abundant amino acids in the body, and is especially concentrated in the brain, eyes, heart and muscles. While amino acids are known as the building blocks of proteins, taurine is different because it is not typically incorporated into proteins.

Instead, taurine is a "free" amino acid involved in a wide range of bodily functions. Taurine is also known as a "conditionally essential" amino acid. That means it becomes crucial under certain conditions like stress or intense physical activity.

Here are some of the health benefits that make taurine stand out:

• Taurine supports heart health

  . It helps maintain already-healthy blood pressure, heart rhythm, and blood vessel function.

• Taurine helps promote healthy cognitive function

  . It also encourages healthy nervous system function.

• Taurine is important for overall health

  . Research shows it promotes healthy aging and a healthy lifespan.

• Taurine supports muscle performance and recovery

  . Taurine plays a key role in maintaining skeletal muscle health, supporting exercise performance, and helping to maintain muscle mass and function as we get older. Because it encourages exercise performance, taurine is a common ingredient in energy drinks and energy supplements.

You can take taurine supplements to make sure you get enough—and you can also ensure you've packed your diet with taurine-rich foods.

10 best sources of taurine

The following foods are good options if you're looking to increase your dietary taurine intake. We sure hope you like seafood: some of the richest taurine sources come straight from the ocean!

1. Seaweed – 979 mg per 100 g

Red algae (Pyropia tenera) is one of the richest sources of taurine. Also known as nori, zicai or gim, it's the main component of the dried seaweed sheets used in Asian dishes like sushi. Red algae is an excellent option for vegans or vegetarians looking to boost their taurine intake. Seaweed can also supply other nutrients typically lacking in a vegetarian or vegan diet, such as vitamin B12 and DHA, and may support immune health.

2. Shellfish – 507-827 mg

Bivalve mollusks are a type of shellfish that have a hinged, two-part shell and include clams, oysters, mussels, and scallops. Bivalves are among the richest sources of taurine, with scallops ranking at the top. These sea creatures are packed with important nutrients including protein, iron, vitamin B12, selenium, and omega-3 fatty acids.

Oysters, in particular, are also exceptionally high in zinc, which plays a role in cell growth and supports immune function.

3. Octopus and squid – 356-388 mg

Octopus and squid are common ingredients in many Mediterranean and Asian cuisines and are an excellent source of taurine and lean protein. They also provide essential vitamins and minerals like B vitamins, selenium, and iron, which support brain health, immune health, and red blood cell production. Fun fact: these sea creatures are classified as cephalopods, which are another type of mollusk or shellfish, even though most people don't think of this term when they order the grilled calamari!

4. Dark meat poultry – 169-306 mg

Dark meat poultry contains significantly higher taurine levels than white meat. Turkey and chicken thighs or drumsticks are also rich in B vitamins, selenium, and zinc, which contribute to energy production, immune support, and overall cellular health.

5. White fish – 151 mg

White fish such as cod, haddock and halibut are an excellent source of taurine, lean protein, and omega-3 fatty acids. These nutrients support brain health, cardiovascular health, and muscle maintenance.

6. Beef and pork – 43-61 mg

Beef and pork are both rich sources of taurine, while also providing other healthy amino acids and high-quality protein to support muscle growth and overall health. They're also excellent sources of iron, zinc, and B vitamins. Choose lean cuts of meat to cut down on saturated fat and excess calories. You can choose grass-fed beef for its higher omega-3 fatty acid and lower saturated fat content, compared to grain-fed beef.

7. Canned tuna – 42 mg

Tuna is a convenient and budget-friendly source of taurine, protein, and heart-healthy omega-3s. It's a great option for a quick, high-protein meal.

8. Eggs – 3.7 mg

Eggs contain a moderate amount of taurine and can be a valuable source of this nutrient, especially for vegetarians. Nearly all of the taurine in eggs is found in the yolk, along with essential nutrients like choline.

9. Dairy – 2.4-3.3 mg

Milk and yogurt contain taurine along with protein, calcium, and vitamin D, which support bone and muscle health. Yogurt also contains healthy bacteria that can support gut health and digestion.

10. Energy drinks and supplements

Aside from food, taurine can also be found in energy drinks and supplements. However, many energy drinks also contain high amounts of caffeine, sugar, and artificial additives. While an 8-ounce serving of an energy drink may provide anywhere from 750-2,000 mg of taurine, you shouldn't rely on these drinks as a source of nutrition.

Dietary supplements provide a more controlled and reliable source of taurine without the added sugars and stimulants of energy drinks. Taurine supplements typically come in dosages ranging from 500 mg to 5,000 mg per serving.

Since individual needs can vary based on factors like age, weight, and overall health, it's best to follow the product's dosage instructions or consult with a healthcare professional.

Can I get enough taurine through my diet?

For most people, getting enough taurine intake isn't something you need to worry about. Since your body can make taurine from other amino acids, there's no official daily requirement.

If you eat a typical Western diet, you may be able to get adequate taurine from foods like meat, seafood, dairy, and eggs. But if you follow a vegetarian or vegan diet, your intake will be lower since most plant foods contain little to no taurine.

While your body makes enough for basic functions, research suggests that getting more taurine may offer extra benefits like supporting heart health, cognitive function, and muscle recovery. You can safely consume 3,000 mg daily of taurine from supplements, though doses as high as 10,000 per day have been shown to be safe for six months, and doses as high as 6,000 mg have been used without problems for up to one year. However, you won't get anywhere near that amount from a typical diet, even if you love seafood.

That's where taurine supplements come in. Often available as 1,000 mg capsules that are meant to be taken one to three times a day, they offer a controlled way to boost your taurine intake. Just be sure to follow the instructions on the label or check with a healthcare professional to find the right dose for you.

Since plant foods contain little to no taurine, most vegetarians have only small amounts of taurine in their diets, while vegans who don't eat much nori have none. If you don't eat animal foods like meat and seafood, a taurine supplement can be a simple way to fill in the gap.

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