Magnesium Glycinate & Taurinate: Which supplement is right for you?

Are you getting enough magnesium? Understanding magnesium insufficiency

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. Yet, nearly 50% of people in developed countries may not be getting enough due to poor diet, stress, and medication use.

Signs of magnesium deficiency include:

• Fatigue
• Muscle cramps
• Poor sleep
• Mood
• Occasional heart flutters

Magnesium deficiency can impact everything from nervous system regulation to cardiovascular health and recovery from exercise.

How much magnesium do we need?

It can be a balance ensuring we get enough magnesium but not too much magnesium. The Recommended Dietary Allowance (RDA) for magnesium intake varies by age and gender:

• Adult women: 310–320 mg/day
• Adult men: 400–420 mg/day
• Higher needs during pregnancy, lactation, and intense physical activity

Health benefits of magnesium

Magnesium plays a key role in:  

• Nervous system regulation – calming the brain and reducing anxiety  
• Muscle recovery – easing cramps and soreness  
• Sleep quality – promoting deep, restorative rest  
• Heart health – supporting steady rhythm and blood pressure  
• Energy production – aiding mitochondrial function  

Different types of magnesium: Finding the right form of magnesium for your needs 

When it comes to treating low magnesium levels, choosing the right magnesium supplement can make all the difference. Magnesium is available in several forms, each with unique properties that affect how well it’s absorbed, tolerated, and used by the body. While a balanced diet rich in leafy greens, nuts, seeds, and whole grains is the foundation of magnesium intake, evidence suggests that many people still fall short of the recommended dietary allowance (RDA)—especially during periods of stress, poor sleep, or intense physical activity. 

That’s where supplemental magnesium comes in. But not all forms are created equal. 

Why bioavailability matters 

Bioavailability refers to how well a nutrient is absorbed and utilized by the body. Forms like glycinate and taurinate are chelated—meaning magnesium is bound to amino acids (glycine and taurine, respectively)—which enhances magnesium absorption and reduces digestive side effects. In contrast, magnesium oxide is a more concentrated source of elemental magnesium but has a lower bioavailability than some chelated forms. 

Choosing the right magnesium supplement 

To treat low magnesium levels effectively, consider: 

• Your health goals: Are you targeting sleep, stress, recovery, or heart health? 
• Tolerance: Do you need a form that’s gentle on the stomach? 
• Timing: Nightly use calls for calming forms like glycinate and taurinate. 
• Synergy: Combining forms can offer broader benefits—especially when paired with ingredients like GABA for sleep and potassium for electrolyte balance. 

Magnesium Glycinate: calm, gentle, and effective  

Magnesium glycinate is bound to glycine, an amino acid known for its calming effects. It’s one of the most bioavailable and well-tolerated forms of magnesium.  

Benefits:  

• Promotes relaxation and reduces anxiety  
• Supports deep sleep without grogginess  
• Gentle on the stomach – less likely to cause an upset stomach or diarrhea  
• Improves heart rhythm and muscle recovery  

Magnesium Taurinate: Stress, heart & cortisol support  

Magnesium taurinate combines magnesium with taurine, an amino acid that supports cardiovascular and nervous system health.  

Benefits:  

• Blood pressure regulation  
• Modulates cortisol – the stress hormone  
• Supports heart rhythm and vascular function  
• Improves recovery from physical and emotional stress  

Studies show magnesium taurinate can lower cortisol by up to 37%, making it ideal for evening use or during high-stress periods. 

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