Do you drink energy drinks? Here’s the truth about taurine and what it really does to your body

Taurine is a sulfur amino acid naturally present in the human body, particularly in the brain, muscles, heart, and retina. It is not classified as an "essential" amino acid because the body is able to produce it on its own, although only in limited amounts. The name is derived from the Latin taurus(bull), because it was first isolated from ox bile in 1827 (hence the false myth that it came from bull testicles).

Unlike caffeine, taurine is not a stimulant but a physiological modulator: it contributes to cellular balance, regulates hydration, modulates calcium levels, promotes cardiovascular health, and supports muscle function.

In energy drinks, taurine is present in amounts ranging from 400 mg to 1000 mg per can. Its main role is to support muscle and nerve function, helping to reduce fatigue and improve concentration, especially when it acts in synergy with other key ingredients such as:

• Caffeine, which acts as a central nervous system stimulant
• Sugars or sweeteners, which provide immediate energy
• B vitamins, which are essential for energy metabolism
• Ginseng, guarana and carnitine, known for their tonic and revitalizing effect

The combination of taurine and caffeine is the one that produces the main perceived effects in terms of increased mental and physical energy. However, taurine alone has a gentler action, with modulating and less intense effects than caffeine.

Some research indicates that taurine may offer significant benefits, especially under conditions of intense physical stress, such as:

• Improved athletic performance, due to its action on muscle contractility and ability to reduce oxidative stress.
• Increased physical endurance, useful during prolonged activities, especially when taken together with caffeine.
• Cognitive level support and improvement of concentration, particularly effective during times of mental fatigue.
• Protection of the cardiovascular system in healthy individuals, provided it is taken in moderate doses and in the absence of prior disease.

Taurine, by itself, is considered safe even at dosages higher than those commonly found in energy drinks. According to the European Food Safety Authority (EFSA), intake up to 3,000 mg per day has no known adverse effects.

Potential risks, however, emerge when taurine is combined with high amounts of caffeine, sugars and other stimulants. In these cases, the most frequent side effects may include:

• Nervousness and irritability
• Insomnia
• Increased heart rate (tachycardia)
• Elevated blood pressure
• Tsetse pain or agitated state