Many doctors consider magnesium taurate⁹ the best supplement for people with hypertension (high blood pressure). Studies in rats show that it can help lower high blood pressure and protect your heart.
Magnesium taurate may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary.
People with the following conditions might see positive effects after taking magnesium glycinate: High blood pressure or heart disease: Magnesium supplements can help decrease blood pressure slightly. Type 2 diabetes: Consuming high amounts of magnesium in the diet might reduce the risk of type 2 diabetes.
Combining magnesium with taurine has additive antihypertensive effects and lowers intracellular sodium and calcium. It is recommended that about 1000 mg to 2000 mg of taurine be added to this regimen.
Magnesium (Mg), an essential element in the human body, may have beneficial health effects for the primary prevention of hypertension.
Oral magnesium citrate supplementation for 24 weeks did not significantly change arterial stiffness or blood pressure. Magnesium oxide and magnesium sulfate had similar nonsignificant effects.
The mineral supplement may be unsafe for people who take certain diuretics, heart medications, or antibiotics ( 1 ). Most people who take magnesium supplements don't experience side effects, but magnesium can cause gut-related issues such as diarrhea, nausea, and vomiting, especially when used in large doses ( 2 ).
Magnesium citrate and magnesium glycinate are the best forms of magnesium for heart health. Your body may absorb each type in different ways. Since it absorbs quickly in the body, magnesium citrate is the most common supplement.
After further analyzing the data, the researchers concluded that taking 300 mg of magnesium supplements daily for one month could result in lower blood pressure and higher levels of magnesium in the blood.
Liquids, powders, or some other forms of this product may contain sugar and/or aspartame. Liquid products may also contain alcohol. Caution is advised if you have diabetes, alcohol dependence, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet.
The benefits of magnesium glycinate
promote bone health. manage blood sugar in people with diabetes and may lower the risk of developing type 2 diabetes. maintain normal heart rhythms.
Magnesium citrate is a more common choice if you want to maintain magnesium levels for general whole-body health. On the other hand, magnesium glycinate has less bioavailability but can have a calming effect.
Orally, magnesium citrate is the best absorbed form (but it's bonded to a big molecule so there is a smaller amount of magnesium by weight). Mg oxide is the most poorly absorbed form but has the highest Mg per weight, so actually you may get more elemental magnesium out of the same dose of Mg oxide vs.
Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
Some vitamins, such as vitamin C, and B vitamins like B2, B6, and B9, may be beneficial for lowering blood pressure. Research has shown that vitamin C supplements may have some effects in reducing blood pressure. B vitamins like folate and folic acid may also have some effect on reducing blood pressure.
According to the National Institutes of Health's Office of Dietary Supplements , healthy adult men should generally consume 400 to 420 milligrams (mg) of magnesium daily. Healthy adult women should consume 310 to 320 mg daily. Pregnant women are recommended to consume a higher dose than women who aren't pregnant.
UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for magnesium is 350 milligrams from supplements only. High-dose supplements can lead to diarrhea, nausea, and cramping in some people.
Magnesium Glycinate
This means that magnesium is combined with the amino acid glycine. Overall, the glycinate form absorbs better and is least likely to cause digestive distress.
Magnesium taurate may provide excellent benefits to cardiovascular health in a variety of ways. Researchers found that magnesium and taurine both work to lower elevated blood pressure, slow down the progress of cholesterol-induced atherogenesis, prevent heart arrhythmias as well as stabilize platelets.
Magnesium sulfate -- Magnesium sulfate, also called Epsom salt, is a fantastic constipation aid but an unsafe source of dietary magnesium, since overdosing on it is easy. Magnesium glutamate and aspartate -- Avoid these two forms of magnesium completely.
The results suggest that magnesium taurate has prominent antihypertensive and cardioprotective activity via its potent antioxidant activity and can be used as a nutrition supplement to improve the cardiovascular health.
Research shows that some supplements may help lower blood pressure. These include magnesium, potassium, vitamin D, CoQ10, garlic, and fish oil.
Research has shown that guarana and ephedra supplements, even when taken as directed, can increase blood pressure and heart rate. A beetroot supplement may serve as a healthy alternative to guarana and other energy-boosting supplements.