Taurine

Preliminary· human data

An amino acid common in energy drinks with modest, inconsistent performance data.

What it is

Taurine is an amino acid found in the body and in many energy drinks. Despite that association, it is not a stimulant — any kick from an energy drink comes from the caffeine and sugar, not the taurine.

What the evidence shows

Endurance and recovery. Preliminary· human data Some studies suggest small improvements in endurance and a possible reduction in muscle damage, but results are inconsistent and effect sizes are modest. It is a reasonable "might help a little", not a reliable ergogenic.

Who it suits

Endurance athletes curious about a low-risk, modest experiment. Expectations should be measured — the marketing outstrips the fairly small evidence base.

Practical notes

Taurine is generally well tolerated at the amounts studied, and the body also makes it. As with most single ingredients, it is not a substitute for the fundamentals of training, fuelling and recovery.

Sources

Frequently asked questions

Does taurine do anything for performance?
Some studies suggest small improvements in endurance and a possible reduction in muscle damage, but results are inconsistent and effect sizes modest. It's a reasonable 'might help a little', not a reliable booster.
Is it a stimulant like caffeine?
No. Despite appearing in energy drinks, taurine is a non-stimulant amino acid. Any kick from an energy drink is the caffeine and sugar, not the taurine.
Is it safe?
Taurine is generally well tolerated in the amounts studied, and the body also makes it. As always, most of the marketing around it outstrips the fairly modest evidence.

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Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.

Last reviewed: