Magnesium Taurate Information

The number of benefits attached to magnesium use continues to increase. Enzyme Stuff offers a long list of disorders linked with deficiency of this key mineral, including: anxiety, asthma, autoimmune disorders, chronic fatigue, constipation, food allergies, hypertension, hyperglycemia, insomnia, muscle weakness and and even osteoporosis. Well-absorbed forms of magnesium stand out as particularly worthy of consideration, with magnesium taurate appearing a particularly useful supplement.

Magnesium Requirements

Carolyn Dean, MD, a naturopathic practitioner and the author of “The Magnesium Miracle,” explains that changes to the food you eat may leave you short of magnesium. She mentions the intensive farming of mineral-depleted soil and cooking methods as two reasons why the your intake of magnesium may fall short of an optimal amount. She recommends 600 to 900 milligrams of bioavailable magnesium each day in divided doses.

Taurine

Taurine is an amino acid found naturally in a range of foods. It got its name after scientists first discovered its presence in ox bile. As a constituent of human bile, taurine can improve the absorption of fats, but the amino acid also demonstrates properties that make it highly suitable for inclusion in a magnesium supplement; taurine, like magnesium, shows an ability to maintain a regular heart rate, relax the central nervous system and improve sleep.

Bioavailability

Bonding magnesium to an amino acid like taurine can improve absorption. Absorption of minerals in the intestines often occurs only through passive diffusion through the membrane wall; amino acids, on the other hand, have active transport systems that increase movement into the body. Crispin Sullivan, a clinical nutritionist and the editor of Krispin.com, regards taurates and other amino acid chelations as the most reliable form of magnesium for a high rate of absorption.

Evidence

Enzyme Stuff refers to a number of studies that show the beneficial effects of magnesium supplementation. One study concluded that magnesium helps enhance the quality of sleep, provides support for nerve and muscle function and can also help with nervousness and anxiety. Another study showed that magnesium use can aid the restoration of the body's 24-hour rhythms and improve sleep.

Expert Insight

Charles Poliquin, the Canada-based strength coach who has worked with a range of Olympians, emphasizes the magnesium status of his clients, and explains how all who start training with him are initially deficient in this mineral. Poliquin recommends using magnesium on an empty stomach before bedtime, and believes that this method delivers the best improvements in sleep quality.