Can You Take Magnesium Glycinate and Magnesium Taurate Together? A Comprehensive Guide

November 21, 2025 •

3 min read

With up to 75% of people with anxiety disorders potentially having low magnesium levels, many wonder about optimal supplementation strategies. Yes, you can take magnesium glycinate and magnesium taurate together to target both mental and cardiovascular wellness, but it requires a careful and mindful approach.

Quick Summary

Combining magnesium glycinate and taurate can provide synergistic benefits for sleep, relaxation, and heart function. Monitor total magnesium intake carefully and consult a healthcare professional before starting supplementation.

Key Points

Combine with Caution: Taking magnesium glycinate and taurate together is possible and can offer enhanced benefits, but it requires careful intake monitoring.
Dual Benefits: Glycinate is best for mental relaxation and sleep, while taurate supports cardiovascular health and physical stress regulation, addressing both aspects of wellness.
Monitor Total Intake: Pay attention to the elemental magnesium content of each supplement to avoid excessive intake for supplemental magnesium.
Consider Timing: For targeted effects, take glycinate in the evening for sleep and taurate earlier in the day to support heart function and manage physical stress.
Consult a Doctor: Always seek medical advice before combining supplements, especially if you have kidney issues or take other medications, to ensure safety and prevent adverse interactions.

The Benefits of Individual Magnesium Forms

Before exploring the combination, it's crucial to understand what each form offers individually. Different magnesium types are chelated with different amino acids, which influence their primary effects on the body.

Magnesium Glycinate: The Calming Companion

Magnesium glycinate is a highly bioavailable form of magnesium bound to the amino acid glycine. Glycine is a calming neurotransmitter that helps promote relaxation and improve sleep quality.

Promotes Relaxation: Helps calm the nervous system and can reduce anxious thoughts.
Supports Sleep: The glycine component helps facilitate sleep onset and improves overall sleep quality.
Gentle on Digestion: This form is less likely to cause the laxative side effects commonly associated with other types of magnesium.

Magnesium Taurate: The Cardiovascular Champion

Magnesium taurate combines magnesium with the amino acid taurine, known for its protective effects on the cardiovascular system. Taurine also has calming properties but is particularly effective at addressing physically-manifested stress.

Cardiovascular Support: Helps maintain a steady heart rhythm, supports healthy blood pressure, and protects against oxidative stress.
Physical Relaxation: Reduces nervous system overactivity and can help manage symptoms like a racing heart or general restlessness.
Neurological Function: Taurine supports proper brain function and cell development.

The Synergistic Approach: Why Combine Glycinate and Taurate?

Combining these two forms is a strategy to achieve broader, complementary benefits that a single form might not provide. By targeting both the mental and physical aspects of stress and wellness, a combination can offer a more comprehensive solution.

Combined Calm: While glycinate calms the mind, taurate addresses the physical symptoms of stress, creating a more holistic sense of calm.
Comprehensive Support: This approach supports both mental well-being and cardiovascular health, which are often interconnected.
Targeted Effects: Glycinate can be taken in the evening for sleep, while a smaller taurate quantity could be used to support heart function during the day.

Comparison Table: Glycinate vs. Taurate


Feature	Magnesium Glycinate	Magnesium Taurate
Primary Benefits	Relaxation, anxiety reduction, sleep improvement	Cardiovascular health, physical stress reduction, blood pressure support
Key Amino Acid	Glycine (calming neurotransmitter)	Taurine (cardioprotective, nerve-stabilizing)
Bioavailability	High; well-absorbed and gentle on the stomach	High; enhanced absorption facilitated by taurine
Best For	Individuals with sleep issues, anxiety, or mental tension	Individuals with heart-related concerns, high blood pressure, or physical stress

How to Safely Take Magnesium Glycinate and Magnesium Taurate Together

Combining magnesium supplements safely is a matter of careful intake monitoring and individual awareness. Consult a healthcare provider before starting any new supplement regimen, especially if you have pre-existing conditions or are taking other medications.

Prioritize Total Elemental Magnesium Intake

Check Elemental Content: Always read supplement labels for the elemental magnesium content, not just the total weight of the compound. The total supplemental magnesium intake should be within appropriate levels for most adults, unless under medical supervision.
Start Mindfully: Begin with a smaller quantity of each supplement and gradually increase while monitoring your body's response.

Recommended Practices for a Combined Regimen

Strategize Timing: Consider taking magnesium glycinate in the evening for sleep support and magnesium taurate earlier in the day for cardiovascular benefits and general calm.
Monitor Your Body's Response: Pay close attention to any changes in sleep quality, heart rate, or digestive health when you start a combination regimen.
Stay Hydrated: Ensure adequate water intake, especially when taking supplements, to aid absorption and reduce the risk of digestive upset.

A Cautionary List of Potential Side Effects

Gastrointestinal Issues: Taking too much supplemental magnesium can cause diarrhea, nausea, and abdominal cramping.
Elevated Magnesium Levels: High levels of magnesium in the blood (hypermagnesemia) can occur with excessive intake, particularly in those with kidney problems, leading to symptoms like flushing, drowsiness, muscle weakness, and low blood pressure.
Interactions with Medications: Magnesium can interact with certain antibiotics and diuretics. Always inform your doctor about all supplements you are taking.

Conclusion: Is Combination Right for You?

Combining magnesium glycinate and magnesium taurate is a safe and effective strategy for many people seeking broad-spectrum support for both mental and cardiovascular health. The high bioavailability and complementary benefits of each form make them an excellent pair. However, the key to success lies in mindful intake, monitoring for side effects, and seeking professional medical guidance, especially for individuals with underlying health conditions or those taking other medications. The decision to combine these supplements should be based on your specific health goals and with careful consideration of total elemental magnesium intake.

For more information on magnesium's essential functions, the National Institutes of Health provides a comprehensive fact sheet for professionals on dietary magnesium.

Frequently Asked Questions

Combining these two forms can offer comprehensive support for mental and cardiovascular wellness. Glycinate provides calming effects for sleep and anxiety, while taurate offers benefits for heart health and physical stress regulation.

Yes, it is generally considered safe for most healthy individuals, but it is critical to monitor your total intake of elemental magnesium. Consulting a healthcare provider is recommended before starting.

There is no single recommended quantity, as needs vary. A common strategy is to combine quantities from each product, ensuring the total elemental magnesium does not exceed appropriate levels. Starting with smaller quantities and observing your body's response is a safe approach.

The main risks are side effects from excessive magnesium intake, which can include digestive upset like diarrhea, nausea, or abdominal cramping. More serious issues can arise from hypermagnesemia, especially in those with kidney problems.

Timing can be used strategically. Many people take magnesium glycinate in the evening for its sleep-enhancing benefits, while magnesium taurate can be taken earlier in the day to support heart function and manage daily physical stress.

Individuals with impaired kidney function should be especially cautious and must consult a doctor due to the increased risk of elevated magnesium blood levels. Those taking antibiotics or diuretics should also seek medical advice before combining.

While both offer calming effects, magnesium glycinate is more directly known for its ability to reduce anxiety and promote restful sleep due to the calming properties of the amino acid glycine. Magnesium taurate is often better for physical manifestations of stress like a racing heart.