Taurine

What It Is:
A conditionally essential amino acid found in energy drinks and pre-workouts. Supports nerve signaling, hydration, and muscle contraction.

What It’s Used For:

• Improves hydration and electrolyte balance

• Aids endurance and recovery

• Supports heart and brain health

Typical Dose:

• 1–3 g daily, commonly stacked with caffeine and electrolytes

Side Effects:

• Very safe — even high doses (6 g+) show minimal issues

• Rarely mild GI upset if taken on an empty stomach

Why It’s Rated 3/5:
Solid secondary ingredient that keeps systems running smoothly, but not a headline performance booster on its own. Works best alongside caffeine or creatine.