Form Comparison

Magnesium Glycinate vs Magnesium Taurate

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

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Quick verdict. Absorption evidence is stronger for magnesium glycinate (rated high) than for magnesium taurate (rated moderate), though the gap reflects thinner data more than demonstrated poor absorption. Choose magnesium glycinate when GI tolerance matters most or the dose is taken at bedtime. Choose magnesium taurate when you want taurine alongside magnesium for cardiovascular reasons and accept animal-level evidence for the combination.

Side by Side

Magnesium Glycinate Magnesium Taurate
Elemental content 14.1% elemental magnesium 8.9% elemental magnesium
Absorption High Moderate
How it is absorbed Magnesium bound to two glycine molecules. The chelate stays soluble across intestinal pH, and absorption proceeds through the same paracellular and TRPM6/7 channel routes as other soluble salts; head-to-head human data against citrate are limited. 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, sleep support, sensitive stomachs blood pressure interest, cardiovascular support
Side effects The least likely form to cause loose stools at typical doses. Low osmotic load at typical doses; well tolerated.
Cost Moderate High
Also called magnesium bisglycinate, magnesium bisglycinate chelate, chelated magnesium magnesium taurinate
Labels in index 660 43

When to Choose Magnesium Glycinate

Choose magnesium glycinate when GI tolerance matters most or the dose is taken at bedtime. 200 mg elemental magnesium as bisglycinate delivers roughly 1.2 g of glycine, which has its own small trials for subjective sleep quality. Buffered products blend in oxide to raise elemental content; check the panel.

Magnesium Glycinate

Best general-purpose form when tolerance matters. Well absorbed and the least likely to loosen stools.

What to look for: Bisglycinate as the only form on the panel (not buffered with oxide), with elemental mg per serving stated. USP or NSF verified.

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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, 660 labels in the Magnesium category list magnesium glycinate 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.