Form Comparison

Magnesium Citrate vs Magnesium Taurate

How magnesium citrate and magnesium taurate differ in elemental content, absorption, tolerance, and cost.

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Quick verdict. Absorption evidence is stronger for magnesium citrate (rated high) than for magnesium taurate (rated moderate), though the gap reflects thinner data more than demonstrated poor absorption. Choose magnesium citrate when you want proven absorption at the lowest cost and loose stools are not a problem. Choose magnesium taurate when you want taurine alongside magnesium for cardiovascular reasons and accept animal-level evidence for the combination.

Side by Side

Magnesium Citrate Magnesium Taurate
Elemental content 16.2% elemental magnesium 8.9% elemental magnesium
Absorption High Moderate
How it is absorbed Highly soluble organic salt. Produced significantly higher serum and urinary magnesium than oxide in a randomized crossover trial (Kappeler 2017). Organic salt with almost no human pharmacokinetic data; assumed to behave like other soluble organic salts.
Typical dose 100-350 mg elemental magnesium daily 100-300 mg elemental magnesium daily
Common uses general repletion, constipation, best value per absorbed mg blood pressure interest, cardiovascular support
Side effects Osmotic laxative effect becomes noticeable above roughly 200 mg elemental per dose. Low osmotic load at typical doses; well tolerated.
Cost Low High
Also called trimagnesium citrate magnesium taurinate
Labels in index 1,343 43

When to Choose Magnesium Citrate

Choose magnesium citrate when you want proven absorption at the lowest cost and loose stools are not a problem. Hydrated or partially neutralized citrate powders can run 11-14% elemental rather than 16.2%. Citrate also alkalinizes urine, which is why it appears in kidney stone prevention.

Magnesium Citrate

The value choice for repletion. Proven absorption advantage over oxide at a low cost per absorbed milligram.

What to look for: Capsules or tablets stating elemental mg per serving. Expect looser stools above about 200 mg per dose.

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When to Choose Magnesium Taurate

Choose magnesium taurate when you want taurine alongside magnesium for cardiovascular reasons and accept animal-level evidence for the combination. Magnesium and taurine each have modest independent blood pressure evidence. The combined salt is mostly studied in animals.

Magnesium Taurate

Choose magnesium taurate when you want taurine alongside magnesium for cardiovascular reasons and accept animal-level evidence for the combination.

What to look for: Magnesium Taurate named on the Supplement Facts panel, with the amount per serving stated.

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Products on Titrate

In Titrate's index of NIH label data, 1,343 labels in the Magnesium category list magnesium citrate and 43 list magnesium taurate.

Open supplement search

Supplement Search loads one category at a time. Choose the Magnesium tab, then type a form such as "bisglycinate" under Must contain, or a form to avoid under Must not contain.

Related

References

NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.

Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.

Kappeler D, et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutr. 2017;3:7.

Pardo MR, et al. Bioavailability of magnesium food supplements: A systematic review. Nutrition. 2021;89:111294.

Zhang X, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333.

Holland S, et al. Evidence-based guideline update: NSAIDs and other complementary treatments for episodic migraine prevention in adults. Neurology. 2012;78(17):1346-1353.

Garrison SR, et al. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2020;9(9):CD009402.

Liu G, et al. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990.