Taurine
Taurine is an amino acid that supports muscle cell hydration and improves endurance. It also has a calming effect that can reduce caffeine jitters.
Clinical dosage
Origin
SyntheticTaurine naturally occurs in meat, fish, and dairy. It's one of the most abundant amino acids in your body. In supplements and energy drinks it's synthetically produced - not from bulls, despite the name.
Safety
The EFSA considers taurine safe up to 6g per day. It's already in every energy drink can (250mg-1000mg) and has been used for decades without issues.
For comparison
A can of Red Bull contains 1000mg of taurine. Your body itself contains 70g of taurine, spread across muscles, brain, and heart. The amount in supplements is a fraction of this.
Dosage by weight and gender
The effective taurine dose for sports performance is 1-3g per session (Waldron et al., 2018). Body weight plays almost no role in dosing. There are no meaningful differences between men and women. The EFSA has set the safe upper limit at 6g per day. Higher doses (3-6g) show positive effects on endurance, but 1-2g is enough for most athletes.
Frequently asked questions
What is taurine?▼
Taurine is an amino acid your body produces naturally. It plays a role in cell hydration, electrolyte balance, and the nervous system. It's also found in energy drinks.
Is taurine dangerous?▼
No. Taurine has been extensively studied and is considered safe by the EFSA up to 6g per day. It does not come from bulls, that's a persistent misconception about the name.
How much taurine per day?▼
For sports performance, 1-3g per session is sufficient. Most pre-workouts contain 1-2g of taurine, which is a solid dose. You can safely take up to 6g per day.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- The effect of acute taurine ingestion on endurance performanceWaldron M et al. — Amino Acids (2018)
Pre-workouts with Taurine
No products found with this ingredient