Ingredient
Taurine
Research dose
1–6 g
Evidence: Moderate Taken before training: what counts is the amount in the serving you take.
Two meta-analyses found small improvements with 1–6 g, usually taken once 1–3 hours before exercise; their authors rate the certainty low. Up to 3 g a day is the observed safe level for healthy adults (Shao & Hathcock, 2008).
Sources
Deng H, Song T, Yin M, et al. Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic Review. Scand J Med Sci Sports. 2025;35:e70123.
Supports the research dose. Where: Abstract: "No significant dose-response relationship was detected within the commonly used 1-6 g range". Read the source, checked 7 Oct 2026.
Waldron M, Patterson SD, Tallent J, Jeffries O. The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis. Sports Med. 2018;48(5):1247-1253.
Supports the research dose. Where: Abstract, Methods: "The doses of taurine ranged from 1 to 6 g/day". Read the source, checked 7 Oct 2026.
Taurine supplements we've checked
13 taurine supplements, each judged on how much a day its label's own directions give. See them all, ranked.