Magnesium L-Threonate vs Taurine for sleep
Short answer: For sleep, more users report improvement with Taurine — 92% of 99 reports, versus 85% of 166 for Magnesium L-Threonate.
Magnesium L-Threonate has 82 meta-analyses and 210 randomized trials on PubMed; Taurine has 112 and 227.
Based on 765 reports about Magnesium L-Threonate and 1,053 about Taurine. Not medical advice.
| Magnesium L-Threonate Supplement | Taurine Supplement | |
|---|---|---|
| Users say it helped | 72%helped329 reports · high confidence | 75%helped379 reports · high confidence |
| Verdict | Mostly positive | Mostly positive |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 82 / 210 | 112 / 227 |
| Mainly used for | ||
| Anxiety % reporting improvement | 92% (78) | 93% (209) |
| Sleep % reporting improvement | 85% (166) | 92% (99) |
| Focus % reporting improvement | 97% (109) | 82% (40) |
| Mood % reporting improvement | 89% (36) | 89% (57) |
| Energy % reporting improvement | 89% (18) | 90% (59) |
| Common side effects | vivid dreams, headache, drowsiness, stomach issues | drowsiness, vivid dreams, headache, irritability |
| Typical dose reported | 6 caps / daily | 3-4 g |
This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. However, given that oral magnesium is very cheap and widely available, RCT evidence may support oral magnesium supplements (less than 1 g quantities given up to three times a day) for insomnia symptoms.
BMC Complement Med Ther, 2021 ↗“I just tried magnesium theronate the other day and I feel like a new person... My memory recall is better too. Emotions and anxiety have levelled DRASTICALLY.”
Taurine showed noteworthy effects in preventing hypertension and enhancing cardiac function. Individuals prone to CVDs may find it advantageous to include taurine in their daily regimen.
Nutr J, 2024 ↗“it really is a smooth feeling. I had some music playing and actually enjoyed doing the dishes. It just put me in a very overall relaxed state.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate