Did you know several types of Magnesium supplements are available on the market? Magnesium Taurate is one of those and one of the most widely popular supplements because of its few health benefits.
Are you interested in knowing more about those benefits? Read on. You will also learn about its dosage and side effects.
Table of Contents
What is Magnesium Taurate?
Magnesium Taurate is a magnesium dietary supplement wherein Magnesium and Taurine are combined. Thus, to understand how this compound functions, it is essential to understand what Magnesium and Taurine are.
Magnesium is a mineral that plays roles in more than three hundred enzymatic reactions. These enzymatic reactions aim to keep the body healthy. It is said to have health contributions, serving muscle regulation, nerve function, blood sugar and pressure regulation, and protein building. [1]
Meanwhile, Taurine is a type of amino acid working as an antioxidant. It plays a role in regulating minerals such as calcium and potassium. It is often found in energy drinks and other beverages. Naturally, they are obtained from meat and fish. [2]
What is Magnesium Taurate Used For?
Having the combination of magnesium and taurine, Magnesium Taurate is expected to result in the combined benefits of the two compounds on your body. Thus, it is commonly used for:
- Anxiety and depression
- Sleep-related problems
- Boosting energy
- Blood regulation
- Bone, muscle, digestive, and cardiovascular health support
Benefits of Magnesium Taurate
Magnesium Taurate has different health benefits, commonly for stress and overall health. Below are the details for each health benefit.
Anxiety Reduction
In one literature review, research found that magnesium supplementation can potentially alleviate symptoms of anxiety. However, it was stated that a more random and controlled trial is needed to confirm the strength of the evidence. [3]
Nevertheless, taurine, one of the compounds found in Magnesium Taurate, is already known for its calming effect. Indeed, a study already shows that taurine has an antianxiety effect – the capability of controlling anxiety even in clinical situations. [4]
Depression Reduction
A study showed that a lack of magnesium may contribute to mood changes and depression. Thus, the magnesium in this food supplement may help enhance one’s mood.
Moreover, taurine is known to have calming effects, which reduce stress. Once stress is reduced, a person becomes less prone to depression. [5]
Improved Sleep Quality
Like in mood, magnesium, and taurine contribute to sleep quality. For instance, magnesium has muscle relaxant properties. It means magnesium helps reduce muscle tension which contributes to better sleep. [6]
It also has a role in melatonin production, a hormone that affects the sleep cycle. Meanwhile, Taurine’s calming property also contributes to more relaxation, which leads to better sleep. [7][8]
Boosting Energy
The effect of Magnesium Taurate on boosting energy levels is indirect. However, the benefit is significant.
For instance, magnesium helps the body to convert food into energy. At the same time, taurine’s ability to reduce stress and the supplement’s ability to improve sleep quality also contribute to energy conservation.
Blood Pressure Regulation
Magnesium can regulate blood flow through the process of vasodilation. This is a process where blood vessels are relaxed and widened. Magnesium Taurate supports this process, and through the smooth blood flow it results, blood pressure is lowered.
Cardiovascular Health Support
There are several ways Magnesium Taurate can support cardiovascular health. First, since this compound helps regulate blood pressure, it also keeps the heart healthy, especially since it allows the blood vessels flexibility.
Secondly, magnesium also helps regulate the heart rhythm, keeping the heart functioning properly. Thirdly, taurine contains a lot of antioxidants and anti-inflammatory properties that may reduce the risk of developing heart diseases.
Bone Health Support
Beyond magnesium, there should be calcium for bone health. Magnesium plays a role in regulating calcium levels. It helps the production of vitamin D, which helps the body absorb calcium.
Muscle Recovery Enhancement
As mentioned earlier, magnesium contains muscle relaxant properties. It contributes to faster recovery after post-workout, reducing muscle soreness and discomfort. Taurine’s anti-inflammatory properties may also help reduce muscle soreness after heavy exercises.
Digestive Health Support
Stress is one of the causes of digestive distraction. With Magnesium Taurate, such a thing can be either avoided or controlled. Its calming effect, anti-inflammatory properties, and muscle relaxant reduce a person to experience digestive-related problems.
Magnesium Taurate Side Effects
Magnesium Taurate is safe to use. However, like other food supplements, some side effects are mild, and some may only occur in certain circumstances. So, the following are the possible side effects of this compound.
Digestive Discomfort
Digestive discomfort is often common for people who take a high dose of such. When you notice such symptoms, you may try lowering your dose. Diarrhea, nausea, and stomach cramps are common manifestations.
Allergic Reactions
Some people are allergic to taurine or other supplement components, leading to allergic reactions. The allergic reaction may be manifested through hives, itching, swelling, difficulty breathing, or severe dizziness.
Other Side Effects
Magnesium Taurate may also result in some less common side effects. These are:
- Dizziness
- Changes in heart rate
- Too low blood pressure, especially when taking higher doses.
Magnesium Taurate Dosage
There is no exact right dosage for Magnesium Taurate. However, the common practice is following the instructions found on the product label. Otherwise, you may consult your healthcare provider for a specific dosage recommendation.
Who Should Not Take Magnesium Taurate?
Even though Magnesium Taurate is generally safe to use, some people need to take caution before taking such.
Individuals with Kidney Issues
People with kidney issues should talk about taking Magnesium Taurate to their doctors. Too much magnesium may make the kidney issue worse.
People Undergoing Medications
Like other supplements, Magnesium Taurate may have unpleasant interactions with some medications. Thus, it is better to avoid taking it while taking other medicines unless your doctor prescribes it.
Conclusion
Magnesium Taurate combines magnesium and Taurine, which brings several health benefits. The benefits outlined above were interrelated, which brings overall health support to the body.
FAQs
Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References and Fact-Checking
- Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 17(12), 1161-1169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
- Arab, A., Rafie, N., Amani, R., & Shirani, F. (2022). The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research, 201(1), 121–128. https://doi.org/10.1007/s12011-022-03162-1
- Boyle, N., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429
- U.S. Department of Health and Human Services. (2021, March 22). Magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
- University of Rochester Medical Center. (n.d.). Taurine. Health Encyclopedia – University of Rochester Medical Center. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Taurine
- Using magnesium for better sleep. Sleep Foundation. (2023, July 25). https://www.sleepfoundation.org/magnesium
- Wu, G.-F., Ren, S., Tang, R.-Y., Xu, C., Zhou, J.-Q., Lin, S.-M., Feng, Y., Yang, Q.-H., Hu, J.-M., & Yang, J.-C. (2017). Antidepressant effect of taurine in chronic unpredictable mild stress-induced depressive rats. Scientific Reports, 7(1). https://doi.org/10.1038/s41598-017-05051-3
- Zhang, C. G., & Kim, S.-J. (2007). Taurine induces anti-anxiety by activating strychnine-sensitive glycine receptor in vivo. Annals of Nutrition and Metabolism, 51(4), 379–386. https://doi.org/10.1159/000107687
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