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Taurine

A conditionally essential amino with cardiovascular and endurance benefits — the workhorse behind energy drinks.

Reviewed by Bodil Isaksson, Licensed Biomedical Scientist (Sweden)Last reviewed July 2026Supplement guide

SupplementsAmino acidsEnduranceHeart

Taurine is abundant in the heart, muscle and brain and plays roles in cell hydration, antioxidant defence and calcium handling. It's the non-stimulant in energy drinks.

Key takeaways

  • Taurine is conditionally essential, with roles in heart, muscle and antioxidant defence.
  • ~1–3 g may modestly improve endurance performance.1
  • It is not a stimulant — the taurine in energy drinks doesn't provide the “buzz” (caffeine does).
  • Safe and well tolerated.

What it is

Taurine is a sulphur-containing amino acid (not used to build proteins) concentrated in excitable tissues. The body makes some, and it's found in fish, meat and dairy.

The evidence

A meta-analysis found taurine improved endurance performance with a small-to-moderate effect (e.g. time-to-exhaustion).1 Its role in heart health is an active research area.

Dose & how to use

Endurance studies use roughly 1–3 g, often ~1–2 hours before exercise.

Safety & who benefits

Safe at these doses. Most relevant for endurance athletes; general “energy” claims from energy drinks are really about the caffeine.

Bottom line: a safe amino with a small real endurance benefit — and, contrary to energy-drink lore, not a stimulant.

References

Adult research summary for education, not a prescription. These are food supplements, not treatments for disease.

  1. Kurtz JA, et al. Taurine in sports and exercise. J Int Soc Sports Nutr 2021. pmc.ncbi.nlm.nih.gov

This article summarises nutrition and exercise science for education. It is not a substitute for individual medical advice; consult a professional before starting a supplement, in pregnancy, or alongside medication.