Everything About Magnesium Taurate
In recent years, magnesium taurate has gained popularity as a dietary supplement due to its potential health benefits. But what exactly is magnesium taurate, and why is it considered beneficial?
Everything You Need to Know About Magnesium Taurate
Magnesium taurate is great for people who want to improve their heart health and boost their energy levels. Learn what else makes it stand out from the crowd.
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- Your diet is based on processed foods and refined carbohydrates. You may need additional supplementation even if you’re on a healthy diet. Not even veggies are what they used to be—due to soil degradation vegetables are not as nutritious as they once were. [2]
- You’re following a restrictive diet. Vegans and vegetarians may not source enough magnesium from food, resulting in deficiencies. Phytates from some vegetables can reduce magnesium intake too.
And there’s another problem. Magnesium is known for being notoriously hard to absorb. If you’re an optimist, you can hope for a 24% absorption rate and if a pessimist, 80% is all you can hope for.
When taking stock of what magnesium type is best for you, look for the one that will give you decent absorption. That’s the one that will also give you maximum health benefits.
Below is your 10-minute guide to magnesium taurate.
Table of Contents
What is Magnesium Taurate?
Magnesium taurate has taurine as its “carrier” molecule. Taurine is an amino acid that stabilizes magnesium in supplement formulas but comes with a whole slew of standalone benefits.
Amino acid taurine is used by the body for cell development while helping magnesium travel in and out of cells.
It’s also used to create bile, which acts as a potent detoxifier. Bile helps detoxify the liver, lower cholesterol, and support the digestion of fats.
Other than that, taurine is involved in the metabolism of calcium and keeps brain cells in working order. It regulates the function of brain excitability in the thalamus by activating the GABA neurotransmitter. [3]
Magnesium Taurate vs. Magnesium Oxide
There are no hard and fast rules when deciding which magnesium form is right for you. You’ll find magnesium oxide on most supplement labels but it doesn’t mean your search ends there.
Each magnesium form contains a different combination of molecules and differs in terms of:
- Absorption
- Bioavailability, and
- Therapeutic value
Want to get the best medicinal value out of your magnesium? Cross-check the absorption rates.
Checking only elemental magnesium can be misleading. This is a cause of confusion as checking the amount of actual magnesium sounds like a logical thing to do. Yet, it doesn’t say much about how much mineral your body will actually absorb.
The table below will help you figure things out at a glance.
Magnesium Oxide vs. Magnesium Taurate
How Much Mg Per Capsule
Magnesium Absorption Rate
242 mg of magnesium in 400-mg capsule [4]
Very poorly absorbed (as low as 4%)
100 mg of magnesium in 1121-mg capsule [5]
High absorption rate
To sum it up, it’s not only how much elemental magnesium you get from your supplement. Remember—the better bioavailability, the more magnesium ends up being used by your body. [6]
Magnesium Taurate vs. Glycinate
When faced with the magnesium taurate vs. glycinate dilemma, compare their bioavailability. The different compounds magnesium salts are bound to also have different therapeutic effects.
Magnesium glycinate is magnesium bound to an amino acid glycine. It is glycine that improves solubility and thus bioavailability of this compound.
Both magnesium taurate (8.9% ) and magnesium glycinate (14.1%) are low in elemental magnesium. Yet, they have fairly high absorbability.
Magnesium glycinate is suitable for people suffering from magnesium deficiency as it’s highly absorbable and digestible. It also improves sleep quality and is used in the treatment of metabolic disorders. [7]
Importantly, research data suggests that magnesium taurate improves magnesium profile in cells critical to bone formation and well as in organs and muscles. [8]
Benefits of Magnesium Taurate
Alleviates Hypertension and Promotes Cardiovascular Health
Magnesium contributes to the healthy functioning of the heart by promoting heart muscle relaxation. It also helps blood vessels open and deliver more blood to the heart.
Pairing it with taurine, this effect gets magnified as both magnesium and taurine help with blood pressure and irregular heart rhythm. With that in mind, this magnesium chelate is suitable for those who seek improvement of cardiovascular health.
A growing body of research shows magnesium taurate as an essential nutrient responsible for boosting cardioprotective activity.
A 2019 research explored its potent antioxidant activity. Results showed significantly improved blood pressure in subjects who have been taking magnesium taurate supplements. [9]
Another research suggests that a 300mg dosage of magnesium taurate can help reduce hypertension symptoms in obese women. [10]
Regulates Blood Sugar
Magnesium is essential for energy production and the metabolism of carbohydrates, amino acids and fats.
It’s shown to improve insulin resistance, curb systemic inflammation, and oxidative stress in people with type 2 diabetes. [11]
Present research suggests that magnesium taurate can be a significant agent influencing the progression of the disease. [12]
People with diabetes are more prone to magnesium deficiency, to begin with, so oral supplementation can help. Yet, further evidence is needed to establish a causal relationship between magnesium taurate and disease complications development.
Helps Treat Insomnia and Anxiety
Guilty for taking non-natural sleep aids? Magnesium taurate can put an end to that. It’s one of the quintessential minerals you can use to improve sleep.
How does it work? Magnesium plays an important role in stimulating relaxation pathways in the brain which help us transition into deep restorative sleep.
It does it by producing gamma-aminobutyric acid (GABA)—a neurotransmitter that has a calming effect on the nervous system.
GABA receptors are also involved in melatonin production, a compound responsible for getting your body ready for sleep.
There is evidence that magnesium taurate can improve the condition of elderly people suffering from insomnia. [13] Also, there is some emerging data linking it to anxiety relief. [14]
May Improve Exercise Performance
Magnesium supplementation can return great results for sports performance.
The addition of protein-building amino acid taurine makes it ideal for people who want to recover from training fast. This essential mineral plays a role in normal muscle function, helping your body recover from exertion.
It detoxifies your body from waste products created during exercise. As a result, you may experience increased endurance and better performance while mitigating muscle soreness.
A recent study has shown promising results in terms of muscle recovery following eccentric exercise-induced muscle damage in healthy male individuals. [15]
Further research is needed to confirm the effectiveness.
Is Magnesium Taurate the Best?
So by now, you’re probably thinking: Is magnesium taurate the right magnesium form for me?
Here’s what to note when reviewing your options. Magnesium taurate is the best choice of supplement for people battling cardiovascular issues, tiredness, stress, and those looking for something to help with muscle repair.
It’s also the best option for people who want to control blood sugar and high blood pressure.
It’s easily absorbed, helping you meet your magnesium needs without the inconvenient laxative effect other supplements may have.
Tom Oliver Nutrition Magnesium supplement will help you get your minerals in premium form and packaging.
Suitable for vegans and vegetarians, our pesticide, GMO, and allergen-free premium supplements will help you get the most out of your magnesium intake.
It contains only 200 mg of magnesium per vegan capsule.
Yet, magnesium taurate is highly absorbable (up to 80%) so you don’t have to worry about elemental magnesium being delivered where needed.
Free From Artificial Preservatives and Allergens
Our vegan capsule contains nothing more than a healthy dose of magnesium taurate (600 mg) and the hydroxypropyl methylcellulose capsule shell.
It’s free from artificial preservatives as well as lactose, wheat, gluten, and milk.
We care about having sustainable packaging and protecting our planet. That said, all our supplement packaging is recyclable and plastic-free.
Get the Most Elemental Magnesium From Your Supplement
Magnesium taurate is one of the most important minerals vital for energy production, the normal nervous system, and muscle function. It can provide you with the energy to get through the day. It also promotes a feeling of relaxation, giving you a much-needed rest.
If you want to keep your magnesium levels in check, choose food and supplement sources that are highly bioavailable. These are most likely to provide you with sufficient levels of elemental magnesium.
Most importantly, choose a supplement that ticks all the boxes for you.
Not sure if magnesium taurate is suitable for you? Book a free 10-minute consultation with Tom Oliver himself by clicking on this link.
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Everything About Magnesium Taurate
In recent years, magnesium taurate has gained popularity as a dietary supplement due to its potential health benefits. But what exactly is magnesium taurate, and why is it considered beneficial?
Understanding Magnesium Taurate
Magnesium taurate is a unique compound that combines the benefits of magnesium and taurine. Taurine, a sulfur-containing amino acid, is known for its role in various physiological processes, such as supporting cardiovascular health, enhancing cognitive function, and aiding in muscle development. When taurine is bonded with magnesium, a vital mineral involved in over 300 enzymatic reactions in the body, it forms magnesium taurate, a powerful supplement with synergistic effects.
One fascinating aspect of magnesium taurate is its ability to improve the absorption of magnesium in the body. Taurine acts as a carrier for magnesium, facilitating its entry into cells and enhancing its bioavailability. This means that magnesium taurate can be more efficiently utilized by the body compared to other forms of magnesium supplements.
The Role of Magnesium Taurate in the Body
Magnesium is indispensable for overall health and well-being. It is crucial for maintaining normal muscle and nerve function, regulating blood sugar levels, and supporting energy production. Additionally, magnesium plays a vital role in DNA and RNA synthesis, protein synthesis, and the metabolism of carbohydrates and fats.
When taurine is combined with magnesium to form magnesium taurate, the benefits extend even further. Taurine’s antioxidant properties complement magnesium’s anti-inflammatory effects, making magnesium taurate a potent combination for combating oxidative stress and inflammation in the body. This synergistic blend not only supports cardiovascular health and cognitive function but also aids in stress management and promotes relaxation.
Health Benefits of Magnesium Taurate
Cardiovascular Health
Magnesium taurate has been shown to have a positive impact on cardiovascular health. Studies suggest that it may help maintain normal blood pressure levels, improve cardiac function, and reduce the risk of heart disease. The combination of magnesium and taurine helps regulate the electrical activity of the heart and supports overall cardiovascular health.
Mental Health and Neurological Functions
Magnesium taurate has also been associated with mental health benefits. This supplement may help enhance mood, reduce anxiety, and improve cognitive function. Magnesium plays a crucial role in neurotransmitter regulation, while taurine supports the production of calming neurotransmitters, making the combination beneficial for mental well-being.
Bone Health and Osteoporosis
Another area where magnesium taurate shines is bone health. Magnesium is a vital component of bone structure and helps maintain bone density. Taurine, on the other hand, contributes to collagen formation, which is essential for bone strength. Together, they provide comprehensive support for maintaining healthy bones and preventing conditions like osteoporosis.
Digestive System and Metabolism
Magnesium taurate has been found to support a healthy digestive system and metabolism. It aids in proper muscle function throughout the digestive tract and may help alleviate symptoms of indigestion and constipation. Additionally, magnesium plays a crucial role in energy metabolism, making it an important nutrient for overall metabolic health.
Furthermore, magnesium taurate has been shown to have a positive impact on gut health. It can help maintain a healthy balance of gut bacteria, which is essential for optimal digestion and nutrient absorption. This can lead to improved overall digestive function and a reduced risk of gastrointestinal issues.
In addition to its effects on the digestive system, magnesium taurate has also been found to support healthy skin. Magnesium is involved in the production of collagen, a protein that helps maintain the elasticity and firmness of the skin. Taurine, on the other hand, has antioxidant properties that can help protect the skin from oxidative damage and promote a youthful appearance.
Sources of Magnesium Taurate
Dietary Sources
While magnesium taurate is not commonly found in natural dietary sources, it can be obtained by consuming foods rich in magnesium and taurine. Good sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains. Incorporating a variety of magnesium-rich foods into your diet can help maintain optimal levels of this essential nutrient.
Taurine, on the other hand, is an amino acid that is abundant in seafood, meat, and dairy products. It is known for its role in supporting cardiovascular health, bile salt formation, and antioxidant activity. While taurine is not considered an essential amino acid, its presence in the diet can offer various health benefits, especially for individuals with specific health concerns.
Supplements and Their Availability
Magnesium taurate supplements are available in various forms, including capsules and powders. These supplements provide a convenient way to increase your intake of magnesium and taurine, especially for individuals who may have difficulty obtaining sufficient amounts through diet alone. When selecting a magnesium taurate supplement, it is crucial to choose products from reputable manufacturers that adhere to high-quality standards and undergo rigorous testing for purity and potency.
Prior to incorporating any new supplement into your routine, it is advisable to consult with a healthcare professional to determine the appropriate dosage and ensure compatibility with your individual health needs. By working closely with a qualified healthcare provider, you can optimize the benefits of magnesium taurate supplementation while minimizing the risk of potential side effects or interactions with other medications or supplements.
Toxicity and Side Effects of Magnesium Taurate
Magnesium taurate is a popular supplement known for its potential health benefits, such as supporting heart health and promoting relaxation. While magnesium is generally safe when taken in appropriate doses, it is essential to be aware of the potential risks associated with excessive intake of magnesium taurate.
Overdose and Its Symptoms
Excessive intake of magnesium taurate can lead to magnesium toxicity, a condition that can have serious consequences if not addressed promptly. Symptoms of magnesium overdose may include diarrhea, nausea, vomiting, low blood pressure, and irregular heartbeat. It is crucial to follow recommended dosage guidelines and seek medical advice if any adverse effects are experienced.
In cases of magnesium overdose, immediate medical attention is necessary to prevent further complications. Treatment may involve intravenous fluids, medications to regulate heart rhythm, and close monitoring to ensure the body’s magnesium levels return to normal.
Long-term Use and Potential Risks
While long-term use of magnesium taurate in moderate amounts is generally considered safe for most individuals, there are certain populations who should exercise caution. Individuals with kidney problems or those taking medications that interact with magnesium may be at a higher risk of experiencing adverse effects.
Consulting with a healthcare professional before starting or altering any supplement regimen is highly recommended, as they can provide personalized advice based on individual health needs and potential risk factors. By staying informed and proactive, individuals can make informed decisions regarding the use of magnesium taurate and prioritize their overall well-being.
Interaction of Magnesium Taurate with Other Medications
Common Drugs that May Interact
Magnesium taurate may interact with certain medications, including certain antibiotics, diuretics, and blood pressure medications. These interactions can affect the absorption, efficacy, or side effects of both the magnesium taurate supplement and the medications involved. It is crucial to inform healthcare professionals about all medications and supplements being taken to avoid potential interactions.
Antibiotics such as tetracycline and quinolones may bind to magnesium, reducing their absorption and effectiveness. Diuretics like furosemide can lead to increased magnesium levels in the body, potentially causing toxicity. Additionally, blood pressure medications such as calcium channel blockers may have altered effects when taken concomitantly with magnesium taurate.
Precautions to Take
It is recommended to take magnesium taurate supplements at a different time than other medications to minimize potential interactions. Always follow the advice of healthcare professionals and inform them about any changes in medication or supplement regimens.
Furthermore, individuals with kidney problems should exercise caution when taking magnesium taurate, as impaired kidney function can affect magnesium excretion from the body, leading to accumulation and potential toxicity. Monitoring magnesium levels through blood tests can help healthcare providers adjust dosages accordingly to prevent adverse effects.
Taurine and Its Health Benefits
Taurine, the other component of magnesium taurate, also provides numerous health benefits on its own. It has been shown to support cardiovascular health, promote healthy brain function, protect against oxidative stress, and enhance exercise performance. Taurine is involved in various physiological processes throughout the body and contributes to overall well-being.
Conclusion
Magnesium taurate, a combination of magnesium and taurine, offers a range of potential health benefits. It has been linked to cardiovascular health, mental well-being, bone health, digestive function, and metabolism support. While dietary sources of magnesium taurate are limited, supplements are available for those seeking to reap the benefits. However, caution should be exercised to avoid potential interactions, overdoses, and adverse effects. As with any supplement, it is essential to consult with healthcare professionals when considering the use of magnesium taurate to ensure safety and suitability for individual needs.
