Taurine
Also known as: L-taurine, 2-aminoethanesulfonic acid
A sulfur-containing amino acid abundant in muscle, heart, and brain, and a familiar ingredient in energy drinks and pre-workouts. It regulates cell volume, calcium handling, and antioxidant defenses in muscle. A meta-analysis of endurance trials found a small improvement in time to exhaustion with single doses of 1–6 g, and it is also used in hydration, sleep, and heart formulas.
Research summary
Osmolyte and calcium modulator in muscle; supports mitochondrial function and bile-acid conjugation.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 1 g | 1–3 g | 6 g | — |
Endurance studies used single doses of 1–6 g taken one to three hours before exercise; 1–3 g is the common product range and higher doses did not add benefit in the meta-analysis. Well tolerated across the studied range.
Source material: synthetic
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Neutral taste and good solubility; suits powders and liquids. 1 g is about two size-00 capsules.
Formulation notes
Paired with caffeine in energy products and with electrolytes in hydration mixes. Often added alongside beta-alanine because both use the same transporter.
Sources
Related ingredients
Potassium Chloride
MineralThe most concentrated common potassium source at about 52% elemental potassium, and the salt used in most blood-pressure trials of potassium supplementation.
Typical: 99–500 mg
Electrolyte Blend (Generic)
ElectrolyteA generic electrolyte blend is a placeholder for an unspecified mixture of sodium, potassium, and magnesium salts (sometimes with calcium and chloride) used in hydration and endurance powders.
Typical: 500–1,500 mg
L-Citrulline
Sports performanceA non-protein amino acid that the kidneys convert to arginine, raising plasma arginine more efficiently than oral arginine itself.
Typical: 6–8 g
Sodium Chloride
ElectrolyteOrdinary salt, about 39% sodium and 61% chloride by weight, and the primary electrolyte lost in sweat.
Typical: 200–1,000 mg
Potassium Citrate
MineralPotassium bound to citric acid, about 36% elemental potassium as the monohydrate.
Typical: 99–500 mg