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For all purposes, a range of 1–6 grams per day has been used in studies. The most common protocol to reduce blood pressure is 1.5 grams per day divided into three doses of 0.5 grams.
For athletic performance, it is recommended to consume taurine 60–120 minutes before exercise for peak bioavailability. Additionally, it’s worth noting that chronic ingestion of taurine is not required to obtain performance benefits.
Studies that used taurine to improve recovery had participants supplement on multiple days before and after exercise. *
Pharmacists and nutritionists recommend doses between 200 mg and 500 mg daily for general prophylaxis. If you are suffering from diabetes, eye diseases, or cystic fibrosis, or if you are involved in competitive sports, doses in excess of 500 mg up to a maximum of 4,000 mg per day may be recommended. Dosages, especially those of more than 500 mg, should be spread over the course of the day and taken between meals. *
