Magnesium supports overall wellness in several clear ways. Beyond correcting deficiencies, it helps relieve muscle cramps, stabilizes mood, and addresses a range of other common health concerns.
However, this applies only if you choose the right magnesium variation. Several types of magnesium exist, and among the most promising are magnesium malate and magnesium taurate.
Read on as we dive into both forms of magnesium, detail their differences, and help you choose the correct form for your needs.
What is Magnesium Malate?
Magnesium malate is a type of magnesium that’s bound to malic acid, a naturally-derived dicarboxylic acid that you’ll find in select fruits and some wines.
Like other magnesium-centric supplements, magnesium malate helps to address deficiencies by increasing individuals’ magnesium intake. In addition to that, it supports nerve and muscle function, may moderately regulate blood pressure levels, if correcting a magnesium deficiency, , and more.
The malic acid has apparent antioxidant properties and is highly instrumental in your body’s energy production cycle.
Here are the main magnesium malate benefits you can expect:
- Supports mood.
- Provides relief from fatigue and pain due to fibromyalgia.
- Ensures light support of bowel regularity (not as much as with magnesium citrate).
- Improves energy metabolism and exercise recovery.
- And more.
What is Magnesium Taurate?
Мagnesium taurate is a supplement that combines magnesium and taurine. Taurine is an amino acid that plays a vital role in several areas, including nervous system function, immune system health, and energy production.
The magnesium in the supplement shows promise in providing many of the same benefits you’d see with other magnesium supplements. However, more research is needed. Some of these benefits include mood improvements, lower blood pressure if magnesium deficient, and more.
In addition to the above, you may experience the following benefits with magnesium taurate if you have a magnesium deficiency:
- Minimally lowered blood pressure in those with hypertension;
- Reduced feelings of stress in those with low magnesium;
- Healthy muscle function and soreness alleviation;
- And more
Magnesium Malate vs. Taurate: How They’re Alike and How They’re Different
You have a good idea of the general makeup and benefits of magnesium malate and taurate. Let’s get a little deeper into the comparison here; read on for a more direct assessment of what makes these two magnesium variations unique.
Similarities
- Magnesium: Both contain a substantial amount of magnesium bonded to another substance.
- Main use case: These supplements can be used to increase magnesium levels. However, they are not as commonly used as other types of magnesium, to correct magnesium deficiencies.
- General magnesium benefits: Magnesium malate and taurate support the main benefits of magnesium supplementation, from nerve and muscle function support to blood pressure reduction to energy production, and the list goes on and on.
- Level of toleration: Relatively gentle forms of magnesium which are generally well tolerated.
- Availability: Both options are widely available as oral supplements.
Differences
- Composition: Magnesium malate contains malic acid, and magnesium taurate contains taurine.
- Unique benefits: Each magnesium form has additional benefits unique to its composition:
- Magnesium Malate: Because of magnesium malate’s malic acid content, it may be better suited to those who experience ongoing fatigue, pain due to fibromyalgia, or need energy support.
- Magnesium Taurate: Magnesium taurate’s calming and potentially, heart-supportive effects could be beneficial to people who are dealing with chronic stress, high blood pressure, or heart rhythm issues.
Magnesium Malate vs. Taurate: Full Comparison Table
In the table below, you can see a full comparison between magnesium malate and magnesium taurate to help you better understand their differences.
| Category | Magnesium Malate | Magnesium Taurate |
| Components | Magnesium and malic acid | Magnesium and taurine |
| Bioavailability | High | High |
| Tolerability | Well-tolerated with the chance of minimal digestive problems | Well-tolerated with lowered risk of digestive issues. |
| Availability | Widely available | Widely available |
| Primary benefits | Energy support, muscle and nerve function, minimal digestive support, | Calming effect, heart health support, blood pressure regulation, stress reduction |
| Best for | Fatigue, acid reflux, constipation | High blood pressure, heart rhythm issues, chronic stress, anxiety |
| Mood and stress | Improves mood through magnesium support; less calming than magnesium taurate | Better for calming the nervous system and reducing stress |
| Sleep support | May aid sleep due to magnesium’s general effects | More effective for promoting restful sleep due to taurine |
| Digestive impact | Very slim chance of digestive upset (diarrhea), and is best taken with food | Tends to be gentler on the digestive system |
| Muscle recovery | May support recovery, though there are limited direct studies | Supports muscle function and reduces soreness |
| Chronic pain | Magnesium’s role in blocking NMDA can reduce pain, especially in those with fibromyalgia | Pain blocking possible due to magnesium content |
| Heart health | Malic acid contributes some cardiovascular support | Taurine is strongly associated with heart rhythm and blood pressure benefits |
| Blood pressure | Helps indirectly by correcting magnesium deficiency | Directly lowers blood pressure, especially in hypertensive individuals |
| Energy and performance | Supports energy production via malic acid in the Krebs cycle | Supports energy metabolism by way of taurine; it’s more calming than it is energizing |
| Blood sugar | Supports insulin sensitivity via magnesium | Enhances glucose control through both taurine and magnesium |
| Anxiety | Effective through magnesium balance | Potentially more effective due to taurine’s additional calming properties |
| Side effects | Small chance of diarrhea, nausea, cramping (especially in high doses) | Fewer digestive issues; possible side effects with overuse |
| Safety considerations | Avoid excess intake; use caution with kidney issues. More research is needed. | Same as with malate—consult with a doctor before use. More research is needed. |
Magnesium Absorption and Bioavailability
Magnesium bioavailability refers to the extent and rate at which the mineral gets into your bloodstream and is available for your body to use.
Each magnesium type has a unique bioavailability absorption profile level, and both magnesium malate and magnesium taurate are believed to have high bioavailability. This is due to their presence of organic compounds, especially when compared to magnesium oxide (an inorganic salt).
What does this mean for you? When you take these supplements, both of these are gaining support in the medical community for their promise in delivering essential magnesium to your body. That said, more research is needed on how malic acid and taurine act in magnesium supplements.
Magnesium Malate vs. Magnesium Taurate: Best Use Cases of Each
With all of that information understood, it’s time to look into use cases for each of these magnesium supplement types. Please note that both of these types of magnesium supplements are believed to have the most benefits in those with magnesium deficiencies.
Read on to learn when to reach for one, the other, or either of them:
- Magnesium for anxiety: Both magnesium taurate and malate are well suited to those who have a magnesium deficiency and struggle with anxiety. The reason for this is that a magnesium deficiency can lead to anxiety, and restoring appropriate levels of the mineral fixes the issue in some users. Some experts believe that magnesium taurate could have an edge over the malate variety because of how it calms the body.
- Magnesium for sleep: When rest is hard to come by, magnesium taurate is believed to be the best route to more restful sleep. This magnesium option is more geared toward relaxation. However, magnesium malate can be used for the same purpose.
- Magnesium for heart health: Scientific studies indicate that magnesium in general is supportive to the heart and can be instrumental in the prevention and treatment of cardiovascular diseases. And when someone is short on magnesium, that can put them at a higher risk of adverse heart health outcomes. Also, both malic acid and taurine boast heart-healthy benefits.
- Magnesium for muscle recovery: Studies featuring solely magnesium malate or taurate are very limited. However, magnesium in general has been shown to reduce muscle soreness, which in turn improves perceived recovery.
- Magnesium for chronic pain: Those who are deficient in magnesium often deal with chronic pain. Scientific evidence dictates that supplementing with magnesium can measurably improve pain management. More research is needed to uncover the mechanisms that drive this improvement, but this study states that the mineral helps to prevent central sensitization by blocking certain brain receptors (NMDA receptors), which send pain signals.
- Magnesium and stress: This study explores the thought that magnesium (in all forms) helps to alleviate stress and shows favorable results. And this article, published in Neuropharmacology, looks deeper, stating that magnesium helps to regulate the hypothalamic-pituitary adrenal axis, which is the mechanism your body uses to produce a stress response.
- Magnesium for performance enhancement: The link between magnesium and energy production is apparent based on sources like this one. It can give athletes an edge during workouts and training, potentially due to the role the mineral plays in energy metabolism and protein synthesis. It’s also thought that magnesium reduces the amount of oxygen your muscle cells need to function during exercise.
- Magnesium and blood sugar: Taurine-containing supplements have been found to reduce the incidence of diabetes, because of how the compound affects glucose homeostasis. Magnesium itself also aids in blood sugar control by reducing insulin resistance. So, either form of magnesium can be used for blood sugar control.
- Magnesium and blood pressure: Through the dietary intake of taurine (which is in magnesium taurate), you may be able to prevent or improve hypertension, based on both human and animal models. The reasons for these effects are not clearly known.
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Side Effects and Safety Considerations
All magnesium supplements come with side effects, some to a higher degree than others. As with all supplements, please check with your medical provider before starting magnesium, especially because magnesium directly impacts heart rhythm.
The main adverse effect to watch out for is digestive unease (diarrhea, nausea, and abdominal pain/cramping, mainly). And this applies to both forms of the mineral.
As far as safety, remember that it’s important not to take too much of any supplement, including magnesium in all of its forms (we’ll touch on dosages below). If you do, you could develop magnesium toxicity, which can cause a myriad of dangerous symptoms or even cardiac arrest.
In addition to that, if you have a pre-existing condition like kidney issues, you may not be able to clear magnesium levels as others are able. Please do not use it before consulting your physician. Certain pre-existing conditions can make you worse off than before.
Note: Again, always talk to a medical provider before starting a magnesium supplement; they can determine if you have a magnesium deficiency, how much supplementation you need, the right dosage, and more.
Choosing the Right Magnesium Supplement for Your Needs
Sorting through magnesium supplementation is tough, especially when you don’t know which type of magnesium to choose. But don’t worry – we’ll help with that part here.
Keep the following tips in mind to find the best magnesium supplements and filter out the rest:
- Think about your specific health goals; the right magnesium type will address those directly. The table above can be used as a reference.
- Consider your level of digestive sensitivity. If you’ve shown sensitivity to supplements or magnesium in the past, consider going with magnesium taurate for a reduced chance of digestive upset.
- Opt for a supplement that’s gone through third-party testing, has transparent packaging, and is free of unnecessary additives.
- Talk to your doctor before making a final decision.
Recommended Magnesium Dosage and Usage
The maximum safe magnesium allowance between both food and supplements (called RDA) is 350 mg for women and 420 mg for men. Going over this dose increases your risk of side effects and magnesium toxicity.
Regardless of the variety of magnesium you choose, it makes sense to follow your doctor’s instructions or the manufacturer’s directions on the packaging.
Conclusion
In a nutshell, both magnesium malate and magnesium taurate are bioavailable, well-tolerated, and provide multiple benefits for users in various areas.
While these types of magnesium are becoming better known, medical providers turn more commonly to other forms of magnesium (like citrate, glycinate, or oxide) to address deficiencies.
Both forms show promise and need more research and for certain issues like stress, fatigue, pain from fibromyalgia, or recovery issues, so your healthcare professional may recommend one over the other.
Whether you’re exploring magnesium malate, taurate, or other forms, one thing is clear—magnesium plays a powerful role in helping your body relax, recover, and function at its best. For those seeking deeper, more restorative sleep and overall nervous system support, a high-quality magnesium supplement can make all the difference.
Restore Sleep magnesium formula contains the 7 most powerful forms of magnesium that support optimal brain function, help achieve deep restorative sleep and promote total body relaxation.
Click here to learn more about Restore Sleep and how it can change your life for the better through providing your body with the best magnesium complex to improve your brain function, sleep quality and relaxation response.
Frequently Asked Questions
Can I take magnesium taurate and malate together?
There are situations where people take both magnesium taurate and malate simultaneously. Always consult with your medical provider. Taking both can be risky, increasing your chance of developing magnesium toxicity, particularly if you have renal insufficiency.
Who shouldn’t take magnesium taurate?
People who fall into the following categories should pass on magnesium taurate:
- Those who are taking one or more drugs that interact with magnesium taurate;
- Those who have kidney disease;
- People who are sensitive to taurine;
- Women who are pregnant or breastfeeding (unless recommended by a doctor).
Is magnesium malate the best form?
Magnesium malate will not be the best form for everyone. The right form for you will depend on your specific health goals. Reach out to a professional for a tailored recommendation.
What other types of magnesium are there?
Magnesium malate and magnesium taurate are far from the only types of magnesium to consider for your ongoing health and wellness. Here are some other forms of the mineral:
- Magnesium oxide;
- Magnesium chloride;
- Magnesium lactate;
- Magnesium glycinate;
- Magnesium sulfate;
- Magnesium threonate;
- Magnesium orotate;
- Magnesium citrate.
Sources
The Role of Magnesium in Neurological Disorders
Magnesium Fact Sheet for Health Professionals
The Role of Magnesium in Hypertension and Cardiovascular Disease
Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies
Magnesium Status and Stress: The Vicious Circle Concept Revisited
Dietary Supplement Fact Sheets
Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?
Bioavailability of magnesium food supplements: A systematic review
Health Benefits Of Magnesium Taurate, According To Experts
The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature
Relationship between Magnesium Intake and Chronic Pain in U.S. Adults
The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review
Hypothalamic-Pituitary-Adrenal (HPA) Axis
Can Magnesium Enhance Exercise Performance?
The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients
Magnesium in Prevention and Therapy
Drug Interactions between magnesium malate and magnesium taurate
Magnesium taurate Interactions
What Is Taurine? Benefits, Side Effects, and More
10 Types of Magnesium (and What to Use Each For)
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