Taurine

Conditionally essential amino acid with roles in muscle function, antioxidant defense, & calcium handling; common in energy drinks.

performanceendurancerecovery

Evidence last reviewed: 04 Apr 2026

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Biomarkers studied

Outcomes directly measured across the evidence records below

Performance

Muscle Strength (1RM)Muscle Endurance

Evidence

2 records

Aerobic & strength exercise (dose-response; DNA damage, lactate)

Athletes and active adults • Systematic review

PUBMEDLow

Taurine 2 g × 3/day with exercise reduced DNA damage; 1 g acute reduced lactate. Mechanistic support for improved muscle strength & endurance via calcium homeostasis regulation.

Dose: 2000 mgDuration: Acute to chronic (2 g × 3/day)

Citation: Kurtz JA et al. J Int Soc Sports Nutr. 2021;18(1):39.

Generally safe; well-tolerated up to 10 g/day in studies.

Endurance exercise performance

Trained adults; mixed sports • Meta-analysis

PUBMEDModerate

Oral taurine ingestion improved overall endurance performance; dose & supplementation period did not significantly moderate the effect.

Dose: 2000 mgDuration: Acute (1–6 g single dose)

Citation: Waldron M et al. Sports Med. 2018;48(5):1247–1253.

Evidence base smaller than caffeine or creatine; individual responses vary.

Forms

Taurine (free form)

Widely available; stable in solution.

Stacks containing Taurine

Public community stacks that include this ingredient.

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longevityanti-agingcellular-health

Longevity Mix (Bryan Johnson)

by@athlete

Bryan Johnson's Blueprint Longevity Mix is the core daily powder from his self-quantified anti-aging protocol. It combines NAD+ pathway support (CaAKG), collagen precursors (Glycine, Lysine, Vitamin C), joint protection (Glucosamine, Sodium Hyaluronate), mitochondrial support (Creatine, CoQ10-adjacent), and antioxidant defence (Glutathione, Taurine). Every ingredient is dosed at clinically relevant levels validated through continuous biomarker tracking.

Creatine Monohydrate

2500mg

Calcium Alpha-Ketoglutarate (CaAKG)

2000mg

Taurine

1500mg

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