Magnesium Taurate, a compound of the essential mineral Magnesium and the amino acid Taurine, has attracted increasing attention in the scientific community due to its potential health benefits. This specific form of magnesium supplement offers a unique combination that combines both the positive effects of magnesium on the body and the beneficial effects of taurine. This article examines in detail the properties of magnesium taurate, its effects on health and the underlying mechanisms that differentiate it from other magnesium compounds. For more in-depth information on magnesium, please refer to our overview article "What is magnesium?".
Why magnesium?
Generally speaking, magnesium supports energy metabolism, muscle and nerve function and bone and heart health. Magnesium helps regulate blood pressure, promotes healthy sleep, reduces the risk of heart disease and can alleviate symptoms of depression and anxiety. It is also important for the synthesis of DNA and RNA and plays a role in glucose control and insulin sensitivity. According to study , around 40% of all people have a magnesium deficiency. As Mg is involved in more than 300 reactions in the body, a deficiency can lead to numerous non-specific symptoms. To compensate for this, it is possible to ingest magnesium through food or to take dietary supplements . More about this in our article on Magnesium in food. However, there are dozens of different formulations of magnesium in particular, all with their specific advantages and disadvantages. Magnesium oxide is particularly good for treating constipation, while Magnesium citrate can help with kidney stones. In this article, we take a closer look at magnesium taurate, which is produced by combining Mg with the amino acid taurine. The latter made headlines in 2023 as researchers were able to prolong the life of mice by administering taurine.
Properties and benefits of magnesium taurate
Magnesium taurate is valued for its high bioavailability and its gentle effect on the gastrointestinal tract. The compound is characterized by a synergistic effect in which taurine improves the absorption of magnesium in the body while contributing its own health-promoting effects.
Heart health
Magnesium plays an important role in regulating heart rhythm and preventing arrhythmias. It has vasodilatoryeffects, which means that it helps to relax the blood vessel walls and can therefore lower blood pressure. Taurine appears to strengthen the mitochondria in the heart cells. In the 1990s, a study was carried out in Japan in which people were given taurine in addition to their medication after a heart attack. The group with taurine had improved heart function based on this study.
Neurological benefits
The combination of magnesium and taurine also offers potential benefits for the nervous system. Magnesium is known to play a protective role in the prevention of neurological diseases and in the regulation of neurotransmitters Taurine has shown neuroprotective properties and may promote nerve function and cognitive health. Together, magnesium taurate supplements may help reduce stress and anxiety, improve sleep quality and reduce the risk of neurodegenerative diseases.
The amino acid taurine is mainly used in energy drinks.
Taurine - what's behind the hype
Taurine is known as an ingredient in energy drinks - not necessarily a classic ingredient for longevity and yet taurine gained a lot of attention in 2023. The reason was a publication in the journal "Science", where two groups of mice were compared. One group had taurine added to their diet, while the other group received no taurine. The results showed impressive differences in the lifespan of the micefollowing the taurine-rich diet. Even more remarkable were the health benefits observed: These mice had stronger bones and muscles, a more robust immune system, were leaner and showed improved liver and pancreas functions as well as higher vitality compared to the control group. They also outperformed the control group in cognitive performance tests.
The positive effects of taurine were not limited to mice; a life-prolonging effect was also observed in studies with monkeys. The research results suggest that taurine has a beneficial effect on several key factors of ageing. It contributed to the reduction of cellular ageing processes, protected against the premature degradation of telomeres and reduced inflammatory processes. You can find out more about this study and the background in our Taurine article.
Magnesium Taurate and the Hallmarks of Aging
The Hallmarks of Aging comprise a number of biological processes that have been identified as key factors in aging. In 2024, 12 of these hallmarks have been described. You can find an overview in our Hallmarks of Aging article. The idea behind this research is, on the one hand, to identify factors that cause us to age and, on the other hand, to stop ageing by reversing these factors.
Although direct research findings on magnesium taurate and its specific effects on all of these aging traits are still limited, there is evidence that both magnesium and taurine individually have positive effects on several aspects of health associated with these traits:
- Cellular senescence and Genomic instability: Magnesium is critical for DNA repair and stability. It plays a role in maintaining the integrity of the genome, which in turn can reduce the accumulation of DNA damage, a driver of cellular senescence and aging.
- Telomere shortening: Although specific studies on magnesium taurate and telomere length are scarce, it is known that oxidative stress reduction and enhanced DNA repair mechanisms, to which magnesium may contribute, are associated with longer telomere length.
- Mitochondrial dysfunction: Both magnesium and taurine are important for optimal mitochondrial function. Magnesium is critical for energy production in the mitochondria, while taurine has antioxidant properties that may protect mitochondrial integrity.
- Inflammaging: Taurine has shown anti-inflammatory properties that may potentially help reduce chronic inflammation, another hallmark of aging.
- Deregulated nutrient measurement: Magnesium acts as a cofactor for various enzymes involved in glucose utilization, helping to transport blood glucose into the cells where it is used as an energy source. Low magnesium levels can lead to insulin resistance . Magnesium also plays a role in insulin secretion.
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Dosierung
As with all dietary supplements, it is important to observe the correct dosage when taking magnesium taurate. AGenerally, the DGE recommends 350mg of magnesium for men and 300mg for women per day.
Possible side effects
Magnesium taurate is generally considered safe and well tolerated, especially compared to other magnesium supplements that can irritate the gastrointestinal tract. However, as with any supplementation, side effects can also occur when taking magnesium taurate, especially if it is taken in high doses or in people with certain pre-existing conditions. Possible side effects may include:
- Digestive problems: Although magnesium taurate is generally considered easy on the stomach, high doses can cause digestive problems such as diarrhea in some people. This is due to the osmotic effect of magnesium, which draws water into the intestine and can accelerate intestinal motility.
- Excessive tiredness: Magnesium has relaxing properties that can lead to excessive drowsiness or tiredness if overdosed.
- Lower blood pressure: One of the effects of magnesium is to relax the blood vessels, which can lead to lower blood pressure. While this may be beneficial for people with high blood pressure, it could cause problems for people with already low blood pressure.
- Electrolyte imbalance: A high intake of magnesium can disrupt the balance of other electrolytes in the body, especially if kidney function is impaired. This can lead to an imbalance of potassium, calcium and sodium.
- Medication interactions: Magnesium taurate may interact with certain medications, including those for blood pressure, antibiotics, and bone strengthening medications (bisphosphonates).
Fazit
Magnesium taurate is the focus of scientific interest as a supplement that may be important for both heart health and neurological benefits. By combining the positive effects of magnesium and taurine, Magnesium Taurate provides a synergistic effectthat makes it an attractive option for those looking to supplement their magnesium levels in a way that also provides other health benefits. Further research is needed to understand and utilize the full potential of Magnesium Taurate.
