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Magnesium Marvels: Citrate, Glycinate, Taurate – Unraveling Their Unique Benefits & Cautions

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Benefits of magnesium citrate:

Magnesium citrate’s usefulness as an over-the-counter laxative, useful for people with constipation, is arguably best known for it.

It has a good bioavailability, which means that the digestive system can quickly absorb it.

Potential Side Effects: If used in large doses, some people may have diarrhea. It’s also possible to have nausea or stomach pain.

Glycinate of magnesium

It is a magnesium compound that has been joined to the amino acid glycine.

Benefits:

Optimal Absorption: This form is excellent for those who need to increase their magnesium levels because it is highly bioavailable and less prone to cause diarrhea.

Neurological Advantages It can have soothing effects and promote sound sleep because it binds to the neurotransmitter glycine, which is an inhibitory one.

Possible negative effects

Generally well-tolerated, however large doses may cause some people to get sick or have diarrhea.

Benefits of magnesium taurate:

Heart Health: Since both magnesium and taurine promote heart function individually, combining the two may have cardiovascular advantages. It may also lower blood pressure.

Neurological Support: The amino acid taurine is proven to have safeguarding benefits on the brain and eyes. Potential negative Effects: There haven’t been many negative effects documented, however excessive usage of magnesium supplements can lead to diarrhea or upset stomach

KEY References:

Schutten, J. C., Joris, P. J., Groendijk, I., Eelderink, C., Groothof, D., Van Der Veen, Y., Westerhuis, R., Goorman, F., Danel, R. M., De Borst, M. H., & Bakker, S. J. L. (2022, March 15). Effects of Magnesium Citrate, Magnesium Oxide, and Magnesium Sulfate Supplementation on Arterial Stiffness: A Randomized, Double‐Blind, Placebo‐Controlled Intervention Trial. Journal of the American Heart Association; Wiley. https://doi.org/10.1161/jaha.121.021783

Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990, February 1). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition; Taylor & Francis. https://doi.org/10.1080/07315724.1990.10720349

Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. (2003, September 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/14596323/

Werner, T., Kolísek, M., Vormann, J., Pilchová, I., Grendár, M., Struhárňanská, E., & Cibulka, M. (2019, August 1). Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. PubMed; National Institutes of Health. https://doi.org/10.1684/mrh.2019.0457

Office of Dietary Supplements – Magnesium. (n.d.). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Katakawa, M., Fukuda, N., Tsunemi, A., Mori, M., Maruyama, T., Matsumoto, T., Abe, M., & Yamori, Y. (2016, July 14). Taurine and magnesium supplementation enhances the function of endothelial progenitor cells through antioxidation in healthy men and spontaneously hypertensive rats. Hypertension Research; Springer Science+Business Media. https://doi.org/10.1038/hr.2016.86

Shrivastava, P., Choudhary, R., Nirmalkar, U., Singh, A., Shree, J., Vishwakarma, P. K., & Bodakhe, S. H. (2019, April 1). Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats. Journal of Traditional and Complementary Medicine; Elsevier BV. https://doi.org/10.1016/j.jtcme.2017.06.010

Fang Sun. (n.d.). Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension. https://www.ahajournals.org/.

Arfuzir, N. N. N., Agarwal, R., Iezhitsa, I. N., Agarwal, P., Sidek, S., & Ismail, N. M. (2018, January 1). Taurine protects against retinal and optic nerve damage induced by endothelin-1 in rats via antioxidant effects. Neural Regeneration Research; Medknow. https://doi.org/10.4103/1673-5374.239450

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