Supplement
Taurine
Taurine shows solid promise for cardiovascular health during menopause, when heart disease risk naturally increases. Several studies suggest it may help maintain healthy blood pressure and support arterial function, while also offering calming effects that could ease anxiety and improve sleep quality. The heart health evidence is strongest, making it a reasonable consideration for your menopause toolkit.
30-second summary
Taurine shows solid promise for cardiovascular health during menopause, when heart disease risk naturally increases. Several studies suggest it may help maintain healthy blood pressure and support arterial function, while also offering calming effects that could ease anxiety and improve sleep quality. The heart health evidence is strongest, making it a reasonable consideration for your menopause toolkit.
heart palpitations — mixedhigh blood pressure — strongsleep problems — weakanxiety — weak
Overall: Mixed evidence
Randomised controlled trials
Multiple randomized trials show taurine supplementation (1-6g daily) significantly reduces blood pressure and improves arterial stiffness in adults.
Population studies link higher taurine intake with lower cardiovascular disease risk and better sleep quality.
Systematic reviews confirm taurine's blood pressure-lowering effects and potential benefits for heart rhythm abnormalities.
Menopause-specific trials
No studies have specifically examined taurine's effects during perimenopause or menopause transition.
What we do not know
No studies have specifically tested taurine in perimenopausal or postmenopausal women. The optimal dose for cardiovascular benefits in women over 40 has not been established. Most sleep studies have been conducted in men or mixed populations without hormonal considerations. Long-term safety data beyond 6 months is limited. We don't know how taurine interacts with hormone replacement therapy.
How it is used
Common dose range
1-3g daily
Notes on dosing
Take with or without food. Found in seafood and meat — vegans may have lower baseline levels.
Get it from food first
Food sources are better absorbed than most supplements and come with co-factors that support the same pathways. If you eat two or three of these consistently, you may not need a supplement at all.
Shellfish
150-200 mg per 3 oz
Highest natural source
Fish (tuna, salmon)
30-60 mg per 3 oz
Good source, varies by type
Chicken
15-25 mg per 3 oz
Dark meat contains more
Beef
10-20 mg per 3 oz
Modest amounts
Dairy products
5-15 mg per cup
Small amounts in milk, yogurt
Mediterranean diet
Emphasizes fish and seafood, providing natural taurine while supporting heart health
Pescatarian diet
Regular fish consumption ensures adequate taurine intake from food sources
What depletes Taurine
High alcohol consumption can deplete taurine levels. Chronic stress increases taurine excretion. Some medications including certain diuretics may increase taurine loss. Aging naturally reduces the body's ability to synthesize taurine from other amino acids.
Interactions and cautions
No significant interactions noted at recommended doses.
Rose bottom line
"Your body makes less taurine as you age, and the cardiovascular evidence is compelling enough to consider supplementation, especially if heart health is a concern. While we wait for menopause-specific research, the existing safety profile and potential benefits make this a reasonable addition to discuss with your healthcare provider."