Forms of magnesium in our range
A capsule never holds pure magnesium. It holds a magnesium compound, and the other part of the molecule (an amino acid or an organic acid) makes up most of the weight. That is why two products with the same capsule size can deliver very different amounts of magnesium. Each form below has its own collection.
| Form | Bound to | Magnesium share by weight (approx.) | How it is usually sold |
|---|---|---|---|
| Bisglycinate (glycinate, diglycinate) | glycine | about 14% | capsules, powder |
| Citrate | citric acid | about 11-16% | powder, capsules, tablets |
| Malate | malic acid | about 12-16% | powder, tablets |
| L-threonate (Magtein) | L-threonic acid | about 7-8% | capsules, several per dose |
| Taurate | taurine | about 9% | capsules, tablets |
| Oxide | oxygen | about 60% | tablets, often in blends |
| Carbonate, lactate, sulfate | various | about 10-29% | blends, salts |
We calculated the shares from the chemical formulas. Raw materials with water of crystallisation or added buffers land a few points higher or lower, so the label figure always wins. The NIH Office of Dietary Supplements notes that forms that dissolve well in liquid, such as citrate, are absorbed more completely than magnesium oxide and sulfate.
How to choose a magnesium supplement: dose, powder or capsules
Start with the amount. Decide how much magnesium you want from a supplement each day and find that number on the label, next to the word magnesium. Then pick the format. Powder fits a large dose into one glass of water and usually costs the least per day. Capsules are easier to carry and dose. Tablets often pack more magnesium into each piece. After that, count the pieces: with bisglycinate or L-threonate a full dose can mean three or four capsules a day. Last, compare the price per day, which we print on every product card so packs of different sizes line up fairly.
How to read elemental magnesium per daily dose
Look for the line that says magnesium, not the compound name. A Magtein label, for example, lists 2000 mg of magnesium L-threonate and, below it, 144 mg of magnesium. The second number is what counts toward the 375 mg NRV: 144 mg is 38% of it. Check how many capsules make up that daily dose too. A tub that looks cheap may need four capsules a day.
Magnesium with vitamin B6 or potassium
Products that put magnesium and B6 in one capsule have their own page: magnesium with vitamin B6. Tablets that combine magnesium and potassium are on the magnesium with potassium page. The magnesium in them is citrate.
EU health claims for magnesium
Regulation (EU) No 432/2012 allows these statements for products that provide at least 15% of the NRV per daily dose:
- Magnesium contributes to a reduction of tiredness and fatigue.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to normal functioning of the nervous system.
Questions
Which magnesium is best?
The registry claims apply to magnesium as such, whatever the form. Compare the elemental magnesium per daily dose, the number of capsules you are willing to take and the price per day. If you prefer a powder you mix into water, citrate and glycinate both come in powder form.
How much magnesium should I take?
Take the daily dose printed on the label and do not go over it. If you use more than one product with magnesium, add up the elemental magnesium from each label. EFSA sets the adequate intake from all food at 350 mg a day for men and 300 mg for women, so a supplement tops up what your meals already provide.
When should I take magnesium?
No official guidance names a time of day. Many manufacturers suggest taking it with a meal, and a larger dose can be split into a morning and an evening portion. Taking the label amount every day matters more than the hour you pick.
Can children take magnesium?
Only products labelled for children, and only at the dose that label gives. EFSA sets the adequate intake from all food by age: 170 mg a day at 1-3 years, 230 mg at 3-10 years and 250-300 mg at 10-18 years. Ask a doctor or pharmacist before giving a child any supplement.
Is magnesium glycinate the same as bisglycinate?
On most labels, yes. Both names describe magnesium bound to glycine; bisglycinate and diglycinate spell out that there are two glycine molecules per magnesium atom. See the magnesium bisglycinate page for doses.
Can I take magnesium with medicines?
Ask your pharmacist if you take any medicine regularly. The NIH notes that magnesium binds some antibiotics in the gut, so those should be taken at least 2 hours before or 4-6 hours after a magnesium supplement.
Sources
- Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
- Regulation (EU) No 432/2012 (permitted health claims)
- NIH Office of Dietary Supplements: Magnesium fact sheet
- EFSA: Scientific Opinion on Dietary Reference Values for magnesium (2015)
Content reviewed by Inese Kalniņa, dietitian.
2026-10-02
