Supplement guide

Magnesium

Learn how to compare magnesium forms, read supplement labels, and understand why elemental magnesium matters.

Use the magnesium dosage calculator

What this guide covers

This guide supports the magnesium dosage calculator. It explains magnesium forms, label checks, timing, and safety context without making medical claims or pushing unnecessary supplement stacks.

Compare magnesium forms

Magnesium glycinate

Often compared for evening routines and users seeking a gentler form.

Label check: Check the elemental magnesium amount, not only the compound weight.

Magnesium citrate

Often compared when digestive tolerance is not a concern.

Label check: Magnesium citrate may loosen stools in some users, especially at higher amounts.

Magnesium malate

Often compared for daytime routines.

Label check: Confirm the elemental amount per serving.

Magnesium oxide

Common and inexpensive, but label clarity and tolerance matter.

Label check: Do not assume a high compound weight equals a high absorbed amount.

Magnesium label decoder

When reading a magnesium label, focus on the amount of elemental magnesium per serving. The compound name and total compound weight are not the same as elemental magnesium.

  • Look for “Magnesium” in the Supplement Facts panel.
  • Confirm the amount per serving in mg.
  • Check the form, such as glycinate, citrate, malate, or oxide.
  • Do not exceed 350 mg/day supplemental elemental magnesium unless guided by a qualified healthcare professional.