Health Benefits of Magnesium Taurate
Medically reviewed by Suzanne Fisher, RD
Magnesium taurate is a common dietary supplement. This chemical complex is made up of the mineral magnesium and taurine, an amino acid.
There is some evidence that magnesium taurate can help treat various health conditions, such as hypertension (high blood pressure), cataracts, diabetes, and anxiety. It may also help to protect overall eye, heart, and brain health. However, research about the benefits of magnesium taurate is limited and ongoing.
The available evidence about the benefits of magnesium taurate comes primarily from animal studies. It suggests that magnesium taurate may help to lower blood pressure, improve heart health, regulate insulin sensitivity, prevent and treat cataracts, lower anxiety, and help manage the effects of a traumatic brain injury (TBI).
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Lowers Blood Pressure
Magnesium is known to regulate blood pressure. Many people with hypertension take magnesium supplements and/or try to increase their intake of magnesium-rich foods, such as avocados, nuts, and fatty fish.
Some people prefer to take magnesium taurate rather than magnesium alone because it’s more easily absorbed and causes fewer side effects, such as diarrhea. A 2019 animal study found that magnesium taurate significantly reduced blood pressure when administered to rats with hypertension.
Improves Heart Health
In addition to reducing blood pressure, magnesium taurate may have an overall cardioprotective effect—meaning that it may protect heart health. This could be due to its antioxidant properties, or its ability to reduce cell damage caused by oxidative stress.
Magnesium supplements, including magnesium taurate, have been found to prevent and treat high cholesterol, cardiac arrhythmias (irregular heartbeats), stroke, and heart disease. They may also help to reduce the overall damage after experiencing a myocardial infarction (heart attack).
Improves Insulin Sensitivity
People with type 2 diabetes and other metabolic disorders often have impaired insulin sensitivity, also known as insulin resistance. This refers to how your body regulates blood sugar (glucose) levels.
Taurine has been found to lower blood sugar and regulate insulin sensitivity. Meanwhile, magnesium deficiency has been linked to a higher risk of type 2 diabetes. There is some preliminary evidence that magnesium taurate can help to improve the way your body responds to insulin, which may in turn work to reduce your diabetes risk.
Prevents Cataracts
Cataracts, an eye condition characterized by blurry vision and cloudiness in the lens of the eye, is one of the world’s leading causes of blindness. Magnesium supplementation may help to prevent cataracts and stop them from getting worse, possibly because high blood pressure is a key risk factor for developing the condition.
One 2016 animal study found that magnesium taurate was effective in halting the progression of cataractogenesis, or the process by which cataracts form. In addition to lowering subjects’ blood pressure, magnesium taurate worked to decrease the levels of oxidative damage in their eyes. This may be due to taurine’s antioxidant properties.
May Help Treat Traumatic Brain Injuries (TBIs)
Early research indicates that magnesium taurate may help to improve cognitive functioning and treat certain neurological disorders.
For example, a 2020 animal study found that magnesium taurate helped with recovery after a traumatic brain injury (TBI). Supplementation with magnesium taurate sped up the tissue healing process and improved several aspects of the study subjects’ brain structure and functioning, including the ability to show empathy, after head trauma.
May Lower Anxiety
Many people take magnesium supplements to reduce tension, decrease anxiety, and relieve stress. In a 2019 study, magnesium taurate was found to be especially effective in reducing anxiety when compared with other magnesium compounds.
How To Take Magnesium Taurate
Magnesium taurate isn’t regulated by the U.S. Food and Drug Administration (FDA). It’s typically available as an over-the-counter (OTC) dietary supplement, to be taken orally. You can often find it at pharmacies, drugstores, online retailers, and health food stores.
Dosage
Since it’s not FDA-regulated, there’s no specific recommended dosage of magnesium taurate. However, the U.S. Food and Nutrition Board (FNB) has established the upper recommended daily limit for magnesium supplements as 350 milligrams (mg) for adults. Most magnesium taurate supplements are available in doses of 100-500 mg.
Is Magnesium Taurate Safe?
Magnesium taurate is typically safe and well-tolerated for most people. Many people choose to take it because it often causes fewer side effects than other supplements that contain magnesium.
However, magnesium taurate may cause side effects if taken in excess. It can also potentially interact with other supplements and medications. This can lead to adverse reactions and/or make your treatment less effective. Before trying magnesium taurate, it’s important to let your healthcare provider know about any other medications you’re currently taking.
Potential Drug Interactions
Magnesium supplements can interact with the following drugs:
Blood pressure medications: Magnesium supplements can lower blood pressure, which means they can cause hypotension (low blood pressure) if taken with other blood pressure medicines.
Antibiotics: Taking magnesium supplements at the same time as antibiotics like doxycycline can make them less effective in fighting infections.
Diuretics: Lasix (furosemide) and certain other diuretics may make magnesium supplements less effective.
Proton pump inhibitors (PPIs): Some PPIs, such as Prevacid (lansoprazole), can dangerously lower your serum magnesium levels. Magnesium supplements may not work as well if you take them as well as PPIs.
Osteoporosis medications: Certain medicines prescribed to treat osteoporosis, such as Fosamax (alendronate), are less effective when taken alongside magnesium supplements.
Taurine may also interact with:
Caffeine: Taurine is often used as an ingredient in energy drinks that contain caffeine. In large amounts, it may increase certain side effects of caffeine, such as a rapid heart rate.
Insulin: Because taurine can decrease blood sugar levels, it can lead to hypoglycemia (dangerously low blood sugar) among people who also take insulin.
Can You Take Too Much Magnesium Taurate?
Taking more than 350 mg of magnesium per day in supplement form may cause side effects.
In rare cases, you may develop magnesium toxicity if your serum (blood) levels of magnesium become very high. This may occur if you take more than 5,000 mg of magnesium at one time. Symptoms of magnesium toxicity may include:
Hypotension (low blood pressure)
Inability to urinate
Facial flushing
Irregular heartbeat
Difficulty breathing
Muscle weakness
Dizziness
Confusion
It’s more likely to experience symptoms of magnesium toxicity if you have a renal (kidney) condition because your kidneys typically flush out excessive magnesium from your body. Very rarely, untreated magnesium toxicity can be fatal.
Side Effects of Magnesium Taurate
Possible side effects of magnesium supplements include:
Taurine hasn’t been found to cause many side effects. Because it’s a naturally occurring amino acid, taking a supplement that contains it usually doesn’t lead to adverse health outcomes. However, some people who have taken taurine in a multivitamin or mineral supplement drink have reported gastrointestinal side effects, such as nausea and vomiting. It can also cause excessive urination.
A Quick Review
Magnesium taurate is a nutritional supplement with several potential health benefits. Research suggests that it may help to reduce blood pressure, regulate blood sugar, lower anxiety, and protect against damage caused by cataracts, heart disease, and TBIs.
While magnesium taurate is generally safe, it can cause side effects like diarrhea and stomach cramps. Talk to your healthcare provider about any concerns, such as potential drug interactions and adverse reactions.
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