Taurine
- Effective dose
- 1–3 g
- Evidence
- 3/5· Moderate
Last updated June 1, 2026
What it is
Taurine is a conditionally essential amino acid concentrated in muscle, heart, and brain tissue. It is involved in calcium handling, cell hydration, and antioxidant defense, mechanisms that may modestly support muscle function during exercise.
Benefits
Acute doses of about 1-3 g taken roughly one hour before exercise may produce small improvements in endurance and some strength and power measures. Dose-response is flat across the 1-6 g range, suggesting a threshold rather than a linear effect.
When to take it
Take a single dose about 1-3 hours before exercise, with around 1 hour before being a common choice.
Side effects
Considered very safe at these doses, with no consistent adverse effects reported in trials. Occasional mild gastrointestinal complaints.
Sources
Products containing Taurine
No products in our database contain this ingredient yet.