Ingredient
Moderate evidenceTaurine
A cheap, well-tolerated amino acid for endurance, hydration and stimulant smoothing.
What it is
Taurine is an amino acid involved in hydration, cell function and the nervous system. It is a common ingredient in pre-workouts, intra-workout drinks and energy products, and it is one of the cheaper actives on a label.
How it works
Taurine helps regulate fluid balance within cells and has antioxidant properties. The evidence points to small benefits for endurance performance and possibly for taking the edge off caffeine, though the effects are modest. It is rarely the star of a formula but is a sensible, low-cost supporting ingredient.
Effective dose
Typical effective doses sit around 1 to 2g, taken pre-workout or alongside a session. It is water-soluble and well absorbed, and stacks comfortably with caffeine and other pre-workout actives.
Safety and upper limit
Taurine is very safe and well tolerated, even at doses well above the typical range. Despite the urban myth, the taurine in energy drinks is synthetic and not derived from animals.
Where you find it
Pre-workouts, intra-workout drinks and energy products.
Top Pre-Workout picks
The highest-scoring products in the category where Taurine matters most.
Frequently asked
How much taurine should I take?
Around 1 to 2g, taken pre-workout or alongside training, is the typical effective range.
What does taurine do?
It supports cellular hydration and antioxidant function, with modest evidence for endurance and for smoothing stimulant effects.
Is taurine safe?
Yes, it is very well tolerated, including at doses above the usual range. The taurine in supplements is synthetic.
Taurine vs ...
Related guides
This page is educational and not medical advice. Doses are general guidance from the published research, not a personal prescription. Before starting any supplement that could affect a medical condition or interact with medication, speak to a qualified clinician.