Science Library

Taurine

Moderate evidence

Endurance

Dose

1-6 g

Timing

~1 h pre

Effect

Small but real

Best for

Endurance, power

Does it work?

-A little, and the picture sharpened in 2025. A meta-analysis of 23 acute trials put a single dose at a small-to-moderate benefit (g = 0.25) — and found it across aerobic endurance, strength/power, and agility, not just endurance. Evidence for anaerobic capacity and muscular endurance stayed inconsistent. It's safe and cheap, but it's a minor edge, not a game-changer.

How much · when

-Take 1-6 g as a single dose. The 2025 meta-analysis found no dose-response inside that range, which points to a threshold rather than more-is-better — so ~2-3 g is a sensible, cheap starting point.
-Time it about an hour before the session; that timing looked most favourable, though the effect wasn't robust in sensitivity analysis.
-Daily loading isn't needed: a single acute dose works about as well as weeks of supplementation. Take it on session days.
-Capsules and drinks both worked. Pure taurine powder is far cheaper than energy drinks, where the taurine dose is usually too low to matter anyway.

The catch

-The effect is small and uneven. It shows up for aerobic endurance, strength/power, and agility, but the evidence for anaerobic capacity and muscular endurance remains inconsistent.
-Several of the favourable subgroup effects weakened under sensitivity analysis, and heterogeneity between trials was substantial — so the true benefit may be smaller than the headline number.
-It won't outperform getting your training, sleep, and carbs right — taurine is a marginal add-on, not a foundation.

Safety

-Very well tolerated; doses up to ~3 g/day are considered safe with no notable side effects in healthy adults.
-Skip the energy-drink route if you're sensitive to caffeine — those products bundle taurine with stimulants, not the other way around.

Key research

Supplements

Beta-alanineModerate CaffeineStrong

Educational information, not medical advice. Talk to a healthcare professional before starting a supplement — especially if you're pregnant, nursing, or managing a health condition.