Best Magnesium Taurate Supplements for Menstrual Cramps and Muscle Relaxation (2026)

This Double Wood formula uses magnesium acetyl-taurate, a patented variation that combines magnesium with taurine and an acetyl group for potentially enhanced absorption and cellular uptake. By supplying magnesium in a chelated form, it aims to support muscle relaxation in the uterus and throughout the body, which is central to easing menstrual cramps and tension. Taurine also plays a calming role in the nervous system, which can be helpful when cramps are tied to stress, poor sleep, or that wired-but-tired feeling around your period.

The product is positioned specifically for PMS and cramp relief, making it a thoughtful choice if your main goal is menstrual pain relief rather than broad-spectrum mineral support. It is best suited to women 35–55 who want a targeted magnesium taurate option and who tolerate capsules well. The straightforward ingredient profile makes it easier to pair with other hormone-supportive nutrients you might already be using, such as evening primrose oil or a comprehensive multivitamin, without feeling like you are doubling up unnecessarily.

Many women find it helpful to start this kind of magnesium supplement daily and then pay close attention to symptoms for two to three cycles, since research suggests benefits build gradually rather than overnight. Always check in with your healthcare provider if you have heart, kidney, or blood pressure conditions before using specialized magnesium forms.

NatureBell delivers a substantial 1,500 mg of magnesium taurate per serving, providing a generous amount of this calming mineral–amino acid pair in a chelated format. Magnesium is central to smooth muscle relaxation, including in the uterus, and may support menstrual pain relief when used consistently, while taurine helps maintain healthy nerve and cardiovascular function. The chelated structure is designed to support high absorption with less risk of the loose stools that can accompany harsher forms of magnesium.

This formula is a good fit for women who want a straightforward, high-dose magnesium taurate supplement they can take daily for muscle relaxation, sleep support, and menstrual comfort. The non-GMO and gluten-free labels are reassuring if you have common sensitivities, and the 240-capsule bottle works particularly well if you prefer to settle into one product for several months at a time. It is also versatile enough to pair with hormone-supportive options like evening primrose oil or a targeted PMS formula.

If you are new to magnesium, consider starting with a lower daily amount and gradually building up to the full serving, which allows you to monitor how your digestion and sleep respond.

Natural Flow 4X Magnesium blends glycinate, taurate, malate, and orotate, four forms favored by practitioners for their gentle, well-absorbed profiles and broad benefits. Glycinate and taurate are particularly known for supporting nervous system calm and muscle relaxation, while malate and orotate contribute to energy production and cellular health. For menstrual cramps, this kind of multi-form complex can provide steady magnesium support to the uterine muscle while also easing leg cramps, jaw tension, or restless sleep that show up around your period.

This formula is particularly appealing for women 35–55 who want a single magnesium supplement to support both menstrual comfort and overall stress management. The decision to avoid magnesium citrate and oxide makes it a thoughtful option if you have a sensitive gut or have struggled with other magnesium forms. It is also easy to fit into a broader hormone-supportive plan that might include adaptogens for stress, such as those discussed in our guide on adaptogens for hormone balance.

Because this is a blend, you may not know your exact intake of each form, so it is worth paying attention to how you feel over two to three cycles and adjusting the timing of doses to suit your sleep and energy patterns.

Triple Calm Magnesium combines magnesium glycinate, malate, and taurate in a moderate 150 mg serving, which can be a gentle way to introduce magnesium if you are prone to digestive upset. These forms are chelated and considered more bioavailable than basic salts, which can support smoother muscle relaxation and nervous system steadiness. For menstrual cramps, a steady intake of this kind of complex may help reduce the intensity of uterine contractions and general muscle tension without overwhelming your system.

This supplement is a strong match for women in midlife who want to support restful sleep, heart health, and everyday muscle comfort alongside their cycle, especially if they are already taking several other pills and prefer a modest magnesium dose. The focus on muscle, nerve, and cardiovascular health also makes it a nice complement to broader bone and heart-supportive routines such as the ones we explore in our article on magnesium for women. The 120-capsule bottle offers flexibility to adjust your dose slightly higher around your period if you and your clinician feel comfortable with that approach.

If you find the 150 mg serving helpful but still experience significant cramps, you can discuss with your healthcare provider the possibility of slowly increasing your daily magnesium to approach the 250–300 mg range studied for dysmenorrhea, while ensuring it fits with your total intake from diet and other supplements.

This magnesium taurate supplement provides 750 mg of magnesium taurate complex, standardized to 150 mg of elemental magnesium per serving, so you know exactly how much magnesium you are getting. The taurate form is designed to be well absorbed and gentle, which may make it easier to take regularly for ongoing muscle support and menstrual pain relief. Magnesium helps regulate calcium flow in muscle cells, while taurine can support calm signaling in the nervous system—together, this may help ease the spasms that drive cramps.

The formula is non-GMO, gluten-free, and delivered in vegetarian capsules, making it accessible for many women with common dietary preferences or sensitivities. It is a strong choice if you want a simple, single-ingredient magnesium taurate product you can build into your evening routine, perhaps alongside a calming ritual like stretching or a warm bath. Because the dose is moderate, it can also work well as a starting point if you are layering magnesium onto an already nutrient-rich diet.

Women who do well with this supplement and still want a little more support may discuss with their clinician whether increasing to two servings spread throughout the day is appropriate, while staying within safe total daily magnesium limits.

This formula pairs magnesium taurate with coenzyme vitamin B6, a thoughtful combination given that research suggests magnesium plus B6 may be more effective for PMS symptoms than magnesium alone. By offering a chelated complex, it aims to maximize absorption while providing broad support for cardiovascular function, muscle relaxation, and nerve health. For menstrual cramps, the combination of magnesium taurate and B6 may help ease both physical tension and mood-related symptoms that cluster around your period.

The vegan, high-absorption tablet format makes this supplement particularly appealing if you follow a plant-based diet or want to avoid gelatin capsules. A 240-tablet bottle gives you flexibility to use it daily for baseline support and adjust your intake slightly in the luteal phase if recommended by your healthcare provider. It can also sit alongside other hormone-targeted supports covered in our guide to PMS relief supplements without excessive overlap.

Because this product is not positioned solely for menstrual health, it is best seen as a comprehensive magnesium and B6 support that may incidentally ease cramps, mood shifts, and sleep difficulties over time when used consistently.

These magnesium taurate gummies offer an 1,800 mg serving of the taurate complex in a chewable format, which can be a welcome alternative if capsules feel like a chore. The combination of magnesium and taurine is designed to support muscle relaxation and heart health, while the gummy texture makes it easier to remember your dose—especially on busy days when cramps catch you off guard. For some women, having a palatable, easy-to-take magnesium supplement can be the difference between consistent use and good intentions.

The vegan, gluten-free formulation is a plus if you have dietary restrictions or are sharing the bottle with family members. Although the exact elemental magnesium per gummy may require a quick label check, the overall dose is geared toward daily support of muscle and nerve function, which can translate into steadier cycles over time. Gummies can also feel more approachable if you are just beginning to explore magnesium for menstrual pain relief and want to see how your body responds before committing to capsules.

Because gummies typically contain added flavors and sweeteners, they are best viewed as one piece of a broader, nutrient-dense pattern rather than a stand-alone solution, and it can help to pair them with balanced meals and hydration throughout your cycle.

Although not a magnesium taurate supplement, Dr. Brighten Magnesium Plus deserves a place on this list because it is formulated specifically for PMS relief, hormone balance, and menstrual cramps using magnesium bisglycinate. This chelated form is well regarded for its high absorption and gentle effect on the digestive tract, which can be especially important if you already struggle with bloating or loose stools around your period. Magnesium plays a role in calming uterine muscle contractions, supporting mood, and easing tension, which may translate into fewer disruptive cramps and more restorative sleep.

This supplement is particularly relevant for women in their late 30s and 40s who are noticing shifting cycles, more intense PMS, or perimenopausal sleep disruption. It is designed with whole-hormone health in mind, so it can be a good fit if your menstrual pain comes along with mood swings, breast tenderness, or feeling wired at night. It also complements educational topics we cover in our guides to vitamin B6 for PMS and magnesium for sleep, helping you think about your symptoms in a more integrated way.

Because this is a more specialized formula, it is wise to review your full supplement routine with a clinician, particularly if you are using other hormone-active herbs or medications.