Form Comparison

Magnesium Lactate vs Magnesium Taurate

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

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Quick verdict. Absorption evidence is stronger for magnesium lactate (rated high) than for magnesium taurate (rated moderate), though the gap reflects thinner data more than demonstrated poor absorption. Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product. Choose magnesium taurate when you want taurine alongside magnesium for cardiovascular reasons and accept animal-level evidence for the combination.

Side by Side

Magnesium Lactate Magnesium Taurate
Elemental content 12% elemental magnesium 8.9% elemental magnesium
Absorption High Moderate
How it is absorbed Soluble organic salt. Absorption was equivalent to chloride and aspartate in Firoz and Graber 2001. 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 sensitive stomachs, sustained-release formulas blood pressure interest, cardiovascular support
Side effects Among the gentlest forms on the gut. Low osmotic load at typical doses; well tolerated.
Cost Moderate High
Also called magnesium L-lactate dihydrate magnesium taurinate
Labels in index 12 43

When to Choose Magnesium Lactate

Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product. The dihydrate common in products is about 10.2% elemental.

Magnesium Lactate

Choose magnesium lactate when you want a gentle, well-absorbed form in a sustained-release product.

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

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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.

Find on iHerb Affiliate link

Products on Titrate

In Titrate's index of NIH label data, 12 labels in the Magnesium category list magnesium lactate 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.