Magnesium taurate, also known as magnesium ditaurate, is the magnesium salt of taurine and a mineral supplement.
It is a completely reacted complex that is created for better assimilation and absorption, since the human body uses taurine to transport Mg ions to and from cells. In addition, this supplement is easier for the stomach than other types of magnesium supplements.
On a pure weight basis, a 125 mg capsule has approximately 113.75 mg of taurine and approximately 11.25 mg of magnesium.
Signs and symptoms of mAgnesium deficiency
Healthy adult women should ingest 310 to 320 mg of magnesium daily, and healthy adult men should ingest 400 to 420 mg per day.
More importantly, pregnant and lactating women need a higher dose, according to the Office of Dietary Supplements of the National Institutes of Health.
However, at present, many people in the United States do not get the recommended daily intake of this essential mineral in their diets.
Therefore, magnesium deficiency has become widespread (it is also one of the most common nutrient deficiencies in the world), largely due to:
decades of agricultural practices of mineral depletion; gastrointestinal conditions such as celiac disease and Crohn's disease; excessive consumption of alcohol and alcoholism, high rates of prescription drugs and use of antibiotics that damage the digestive tract to the point that this mineral can not be absorbed properly.
Signs and symptoms of a deficiency include: reduced glucose tolerance, low blood pressure, anxiety, insomnia, migraine attacks, fatigue, loss of appetite, weakness and muscle spasms and poor nail growth.
Benefits of health
Both magnesium and taurine have the ability to improve cardiac function.
Taurine is a non-essential amino acid (which means that the human body can make it) that has an important role in both the absorption of minerals and the heart. Health.
Therefore, by helping in the transport of essential nutrients, such as potassium, magnesium and calcium inside and outside the heart cells, this mineral can improve its functioning.
In addition, this non-essential amino acid protects the heart against damage and helps the blood to flow better to the heart.
In addition, it is especially beneficial for women because they have a particular requirement for this amino acid such as estradiol, a female hormone (important in regulating female menstrual reproductive cycles), and it is known to inhibit the synthesis of taurine in the liver.
Finally, taurine is particularly useful for babies because it has a vital role in the development of the brain and eyes, and although adults can produce this amino acid, babies lack that ability.
Prevention of Type 2 Diabetes
People with type 2 diabetes mellitus are more likely than people who do not have a low level of this essential mineral because high blood glucose increases the magnesium loss In the urine, which in turn decreases the levels of magnesium in the blood.
In addition, according to a recent study of more than 2,000 patients, getting more magnesium in daily nutrition can help protect against this type of diabetes.
Support healthy bones
It plays an important role in the development of healthy bones, and people with higher levels of this essential mineral may have a higher bone mineral density.
Therefore, this is important to reduce the risk of osteoporosis (especially for women over 55) and bone fractures.
According to some studies, more than 50 percent of migraine patients and 40 percent of those with cluster headaches are deficient in this mineral.
It is recognized that this type of supplements significantly reduce the severity of migraine attacks and can also help to reduce the frequency of recurrence.
Combat depression and anxiety
The 18.29 percent (around 43.7 million) adults struggle with some type of mental health problems each year in the United States.
According to a study of more than 8,800 individuals, people under 65 years of age with the lowest intake of this mineral had a 22% higher risk of depression.
It is believed that a diet low in magnesium modifies the types of bacteria present in the large intestine and promotes behavior based on anxiety.
A higher intake of this essential mineral can reduce the risk of some types of cancer. According to a review of some studies that analyzed the association between magnesium intake and colon cancer, a higher intake of magnesium (especially from food) reduces the risk of colon cancer.
Normal muscle function
This supplement stabilizes cell membranes and has a calming effect on neuromuscular excitability.
In addition, it plays a key role in the reactions that generate and use ATP (adenosine triphosphate), the fundamental unit of energy within the cells of the human body.
It has become popular. sleep aid because a recent study found that it helps decrease the stress hormone (cortisol), which can keep you awake at night.
You can start with a daily dose of 375 mg. Follow this dose for 30 days. If a small improvement has been achieved, you can increase the dose to 500 mg.
Side effects of magnesium Taurate
Diarrhea, nausea and abdominal cramps
This supplement can occasionally cause diarrhea and abdominal cramps or pain, however, most of the time, they are loose stools in higher doses.
Magnesium toxicity could adversely affect the cardiovascular system, especially after taking excessive doses of this supplement. Symptoms include: hypotension (a severe drop in blood pressure) and dizziness.
Regular use of this nutritional supplement may cause (for some sensitive people) abnormally slow reflexes, which may also be accompanied by difficulty in moving normally.
This supplement may not be safe for patients taking heart medications, diuretics, or antibiotics. It is recommended to consult with your health care specialist if you are taking any prescribed medication before using this supplement.
Even when this supplement is taken in regular doses, special warnings and precautions are given to people who have kidney failure and kidney disease, since these problems can lead to an inability to remove excess magnesium from the body.
In addition, this supplement can increase the adverse effects of muscle relaxants.
We usually get most of our minerals and vitamins from daily diet, and this essential mineral is not different.
Therefore, adding foods with high magnesium content to your regular diet is a simple method to increase your magnesium levels.
the best sources of magnesium include:
Pumpkin seeds, wheat bran, almonds, wheat germ, buckwheat, sesame seeds, cashew nuts, pecans, Brazil nuts, pine nuts, millet, nuts, tofu, rye, spinach, soy, figs, brown rice, cabbage, turnip greens, plums, plums, dates, parsley, avocado, barley, beans, garlic, flax seeds and dandelion greens.
Magnesium taurate: side effects, benefits (anxiety and sleep), dosage, source: https://www.yourhealthremedy.com/health-tips/magnesium-taurate-side-effects-benefits-dosage/
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