Mg Citrate vs. Mg Taurate

Attribute	Mg Citrate	Mg Taurate
Solubility	Highly soluble	Soluble
Bioavailability	Good	Good
Form	Salt	Amino acid chelate
Recommended Use	For constipation relief	For cardiovascular health

Introduction

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It is commonly found in many foods, but some people may need to supplement their magnesium intake to meet their daily requirements. Two popular forms of magnesium supplements are magnesium citrate and magnesium taurate. In this article, we will compare the attributes of these two forms of magnesium to help you make an informed decision about which one may be best for you.

Absorption

One of the key differences between magnesium citrate and magnesium taurate is their absorption rates. Magnesium citrate is known for its high bioavailability, meaning that it is easily absorbed by the body. This makes it a popular choice for individuals who have digestive issues or difficulty absorbing nutrients. On the other hand, magnesium taurate is a form of magnesium that is bound to the amino acid taurine. This unique combination may enhance the absorption of magnesium in the body, making it an effective option for those looking to increase their magnesium levels.

Benefits

Both magnesium citrate and magnesium taurate offer a range of health benefits. Magnesium citrate is often used to support digestive health and relieve constipation due to its laxative effects. It may also help to promote relaxation and improve sleep quality. On the other hand, magnesium taurate is known for its cardiovascular benefits. Taurine, the amino acid to which magnesium taurate is bound, has been shown to support heart health and may help to lower blood pressure. This makes magnesium taurate a popular choice for individuals looking to improve their cardiovascular function.

Side Effects

While magnesium is generally considered safe for most people, some individuals may experience side effects when taking magnesium supplements. Common side effects of magnesium citrate include diarrhea, stomach upset, and nausea. These side effects are typically mild and can be avoided by taking magnesium citrate with food. On the other hand, magnesium taurate is generally well-tolerated and may cause fewer digestive issues compared to magnesium citrate. However, some individuals may be sensitive to taurine and experience side effects such as headaches or dizziness.

Dosage

The recommended dosage of magnesium supplements can vary depending on individual needs and health conditions. Magnesium citrate is typically available in higher doses, making it a suitable option for individuals with magnesium deficiencies or those looking to increase their magnesium intake quickly. On the other hand, magnesium taurate is often available in lower doses, making it a good choice for individuals who are looking to maintain their magnesium levels or support specific health concerns, such as cardiovascular health.

Conclusion

Both magnesium citrate and magnesium taurate offer unique benefits and may be suitable for different individuals depending on their health goals and needs. Magnesium citrate is known for its high bioavailability and digestive benefits, while magnesium taurate is valued for its cardiovascular support. When choosing between these two forms of magnesium, it is important to consider factors such as absorption rates, benefits, side effects, and dosage to determine which one may be the best option for you. Consulting with a healthcare provider can also help you make an informed decision about which form of magnesium may be most beneficial for your health.