Fair evidence · Performance
Taurine
also: Found in energy drinks
Endurance and performance
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
A meta-analysis on endurance performance found that taurine improved it, with doses of 1 to 6 g, the dose not explaining the effect. A 2025 meta-analysis of single doses found a small to moderate effect (g = 0.25) on performance, with large differences between studies (I² = 61%) and inconsistent results for anaerobic capacity and muscular endurance.
- Dosage
- The studies used 1–6 g
- Timing
- About an hour before the effort (not confirmed in all analyses)
- Approx. price
- €8–15 per month
Watch out
The effect varies by dose, by blinding of the study and by type of exercise. In energy drinks, taurine comes together with caffeine; the studies above tested taurine on its own.
Frequently asked questions about supplements
How much Taurine per day?
The studies used 1–6 g
When should you take Taurine?
About an hour before the effort (not confirmed in all analyses)
Does Taurine really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Taurine cost?
€8–15 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Waldron M et al. (2018). The effects of an oral taurine dose and supplementation period on endurance exercise performance in humans: a meta-analysis. Sports Med. (meta-analysis)
- Does one shot work? The acute impact of a single taurine dose on exercise performance: a meta-analytic review (2025). (meta-analysis)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
← All supplements