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Magnesium Taurate – Side Effects (Diarrhea), Dosage, Benefits (Anxiety, Sleep, Heart Palpitations, Depression, AFib)

Magnesium Taurate – Side Effects (Diarrhea). Dosage, Benefits (Anxiety, Sleep, Heart Palpitations, Depression, AFib)

Magnesium taurate, also known as magnesium ditaurate, is the magnesium salt of taurine, and a mineral supplement.

Taurine is an organic compound that was first isolated from bull bile back in 1827.

It has been shown to have a few health benefits, like – an improved sports performance and a lower risk of disease.

Both magnesium and taurine inhibit the excitability of nerve cells throughout the central nervous system and exert sedative effects.

Also, both stabilize cell membranes.

Benefits of Magnesium Taurate Supplements 

Lowers Your Anxiety

According to the University of Maryland Medical Center, low levels of magnesium can lead to a variety of symptoms, especially anxiety.

Generalized anxiety is one of the most frequent problems in our society, affecting over 40 million people ages 18 years or older in the US today.

Better Sleep

An estimated 70 million people in the United States are dealing with some type of sleep disorder, with about 60 percent of the 70 million having a chronic disorder.

Insomnia may also contribute to an important amount of deaths throughout the world.

Taking this supplement helps in improving your sleep by bringing down the production of cortisol, the primary stress hormone.

Good For Diabetics

Diabetes is a disease in which the blood glucose (sugar) levels are too high.

According to a report released by the Centers for Disease Control and Prevention, approximately 100 million American adults are now living with prediabetes or diabetes.

The effects of this supplement in diabetes deserve special attention, since both taurine and Mg may reduce the risk for the micro- and macrovascular complications of diabetes as well as they may enhance insulin sensitivity (a condition in which cells fail to respond normally to insulin).

Heart PalpitationsPrecordial Catch Syndrome (In Adults & Children) – Causes, Symptoms, Anxiety, Treatment

Heart palpitations are the feelings of having a fast-beating or pounding heart.

Common symptoms include:

  • flip-flopping;
  • pounding;
  • beating too fast;
  • fluttering rapidly;
  • skipping beats.

Heart palpitations can result from the following conditions:

  • heart failure;
  • atrial fibrillation;
  • abnormal heart rhythms;
  • thyroid problems.
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Moreover, if you have too little Mg in your system, you can also develop heartbeat irregularities, according to the Office of Dietary Supplements.

Prevents Mg Deficiency

This mineral is necessary for over 300 reactions in the human body.

The majority of it is located in the skeletal structure.

However, between 50 to 80% of the people in the United States are deficient in magnesium.

Signs and symptoms of a deficiency include:

  • osteoporosis;
  • cardiovascular disease;
  • tooth cavities;
  • liver damage;
  • eclampsia and preeclampsia;
  • Alzheimer’s disease;
  • insomnia and trouble sleeping;
  • migraine headaches;
  • impotence;
  • muscle cramps and weakness;
  • recurrent bacterial or fungal infections;
  • mood swings;
  • worsened PMS symptoms;
  • restless leg syndrome;
  • nutrient deficiencies.

Reduces Depression

Image source – https://www.flickr.com/photos/v1ctor/8325573561

Depression is a common and serious medical illness which negatively affects how you feel and how you act.

The causes of depression are not completely understood, however, they are likely to be a complex combination of psychosocial, environmental, biological, and genetic factors.

There is a lot of research showing that Mg deficiency can have a significant impact on mental health.

AFib

Atrial fibrillation is the irregular heartbeat which can lead to stroke, heart failure, blood clots, and other heart-related complications. 

AFib usually occurs when abnormal electrical impulses suddenly start firing in the atria (divided into the right atrium and the left atrium).

If you have this condition, there is a high chance that you have Mg deficiency.

Recent studies seem to support this conclusion since some studies established that Mg can relieve atrial fibrillation.

Boosts Energy Levels

Mg is used to activate adenosine triphosphate molecule (the primary carrier of energy in cells) in the human body.

This actually means that without Mg you will not have sufficient energy and you can feel fatigue (either physical, mental or both).

In addition, a low intake of Mg means you require more oxygen during any type of physical exercise.

Hypertension

Hypertension occurs when the blood pressure increases to unhealthy levels.

If the blood pressure is too high, it puts extra (and unnecessary) strain on the heart, blood vessels, and other organs, like – the kidneys, brain, and eyes.

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According to an April 2012 study that was issued in the European Journal of Clinical Nutrition, Mg supplements may reduce blood pressure by 2 to 4 mmHg.

Dosage

As per the Food and Nutrition Board of the Institute of Medicine, the recommended dietary allowance for magnesium are:

  • Breastfeeding women: 31 years and older – 320 mg;
  • Breastfeeding women: 19-30 years – 310 mg;
  • Breastfeeding women: 18 years and younger – 360 mg;
  • Pregnancy: 31 years and older – 360 mg;
  • Pregnancy: 19-30 years – 350 mg;
  • Pregnancy: 18 years and younger – 400 mg;
  • Adults: 31 years and older – 420 mg;
  • Adults: 19-30 years – 400 mg;
  • Adolescents: 14-18 years – 410 mg;
  • Children: 9-13 years – 240 mg;
  • Children: 4-8 years – 130 mg;
  • Children: 1-3 years – 80 mg;
  • Infants: 7-12 months – 75 mg;
  • Infants: 0-6 months – 30 mg.

Note – statements regarding this supplement have not been evaluated by the US Food and Drug Administration.

Moreover, since Mg supplements occasionally cause diarrhea, it is recommended to start small and gradually increase to a daily dose which contains a maximum of 350 mg of Mg.

Side Effects of Magnesium Taurate Supplement          

Some minor side effects of the supplement are:

  • muscle weakness;
  • dizziness;
  • sedation;
  • vomiting;
  • nausea;
  • feeling warm/flushed.

Individuals with neuromuscular disorders, kidney failure, heart blockage, or bowel obstructions should always get permission from their healthcare provider before using an Mg supplement.

The primary adverse effect associated with taurine supplementation is a negative nitrogen balance.

This may lead to a strain on your kidneys and a decrease in the metabolic efficiency.

Diarhhea

Another side effect of the supplement is diarrhea or loose stools. Sometimes, this occurs with abdominal cramping or pain, however, most of the time, it is loose stools.

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Diarrhea may occur due to the fact that many Mg supplements do not absorb well enough.

When Mg doesn’t absorb into the human body, this mineral passes into the large intestine and draws water along with it. All this water in the large intestine results in loose stools or diarrhea.

Note – iron interferes with the absorption of Mg, therefore, it is recommended that they shouldn’t be taken together.

Overdose

An overdose of Mg can cause the more common side effects of upset stomach, diarrhea, and nausea, along with other adverse effects (like – extreme drowsiness, dizziness, flushing, fainting, confusion, difficulty breathing, or double vision) which call for immediate professional medical attention.

More importantly, if the individual has problems with kidney functions, he should be careful since he may be at a higher risk of Mg overdose.

Important Note

Since the best source of magnesium is your nutrition, a dietary supplement should not be your first option when it comes to improving your body’s Mg levels.

Foods rich in magnesium include:

  • Dark Chocolate – 327mg/100g;
  • Halibut 1/2 fillet -170 mg;
  • Spinach, cooked – 157mg/100g;
  • Seeds, pumpkin and squash 1 oz – 151 mg;
  • Beans, black 1 cup – 120 mg;
  • Mackerel, Pollock, and Tuna – 97mg/100g;
  • Okra, frozen 1 cup – 94mg;
  • Beans and Lentils – 86mg/100g;
  • Almonds 1oz – 80 mg;
  • Dark Leafy Greens – 79mg/100g;
  • Dried Fruits – 68mg/100g;
  • Plantain, raw 1 medium – 66 mg;
  • Nuts 1 oz – 64mg;
  • Avocado 1 Medium – 58 mg;
  • Whole grain cereal, cooked 1 cup – 56mg;
  • Scallop 6 large – 55mg;
  • Rockfish 1 fillet – 51mg;
  • Figs 1/2 cup – 50mg;
  • Oysters 3 oz – 49mg;
  • Soy milk 1 cup – 47mg;
  • Brown Rice, Quinoa, Bulgur – 44mg/100g;
  • Tofu 1/4 block – 37 mg;
  • Bananas – 27mg/100g;
  • Whole grain cereal, ready-to-eat 3/4 cup – 24mg;
  • Whole wheat bread 1 slice – 24 mg;
  • Broccoli, raw – 23 mg/100g.
Sources

http://www.efsa.europa.eu/sites/default/files/scientific_output/files/main_documents/947.pdf
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067
https://www.ncbi.nlm.nih.gov/pubmed/8692051
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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