Key numbers
- Across 68 magnesium supplements, the median elemental magnesium per capsule is 129 mg (lowest 24 mg, highest 500 mg).
- To reach a basic 200 mg a day, 16 products need 3 or more capsules.
- Median per capsule by form: glycinate 100 mg · citrate 150 mg · oxide 250 mg · L-threonate 48 mg. Oxide packs the most per capsule but absorbs poorly; threonate has the least.
- Examples where the number in the name is far from the elemental amount: NatureBell “Pure Magnesium Glycinate 500 mg” → 90 mg elemental · Innate Vitality “Magnesium Glycinate 500 mg (70 mg elemental)” → 70 mg elemental.
By form
| Form | Products | Median per capsule |
|---|---|---|
| Glycinate | 21 | 100 mg |
| Citrate | 15 | 150 mg |
| Blends with oxide (ratio not shown) | 13 | 250 mg |
| Oxide | 5 | 250 mg |
| L-threonate | 5 | 48 mg |
| Blends without oxide | 4 | 124 mg |
| Malate | 4 | 108 mg |
| Other | 1 | 150 mg |
Full product table
| Product | Form | Elemental Mg per capsule | Capsules for 200 mg | Rating |
|---|---|---|---|---|
| Magnesium Caps 500 mg Life Extension | Oxide + citrate + succinate (ratio not listed) | 500 mg | 1 | Not recommended |
| Magnesium Citrate Complex 500 mg Nobi Nutrition | Citrate + oxide (ratio not listed) | 500 mg | 1 | Not recommended |
| Magnesium Complex, 6 Forms Purely Optimal | 6-form blend (includes oxide, ratio not disclosed) | 500 mg | 1 | Not recommended |
| Magnesium 500 mg (Oxide) Tablets Nature's Bounty | Magnesium oxide | 500 mg | 1 | Not recommended |
| MagicMag Magnesium Citrate Powder NaturalSlim | Citrate (magnesium carbonate + citric acid) | 450 mg | 1 | Depends |
| Magnesium Citrate Pure Powder NOW Foods | Citrate powder | 435 mg | 1 | Recommended |
| Liquid Magnesium Citrate 420 mg (Mixed Berry) Bluebonnet | Liquid citrate | 420 mg | 1 | Depends |
| Triple Magnesium Complex 400 mg Swanson | Oxide + citrate + aspartate (ratio not listed) | 400 mg | 1 | Not recommended |
| Magnesium 400 mg Veg Capsules NOW Foods | Oxide + citrate + aspartate (ratio not listed) | 400 mg | 1 | Not recommended |
| Natural CALM Magnesium Powder (Raspberry Lemon) Natural Vitality | Citrate (magnesium carbonate + citric acid, forms when mixed with water) | 325 mg | 1 | Recommended |
| Magnesium + Ashwagandha New Chapter | Sea-derived magnesium + buffered glycinate (with oxide) + ashwagandha 25 mg | 325 mg | 1 | Not recommended |
| Magnesium Oxide Pure Powder NOW Foods | Magnesium oxide powder | 290 mg | 1 | Depends |
| Magnesium Bisglycinate Powder (Albion) NOW Foods | Bisglycinate powder (Albion) | 250 mg | 1 | Recommended |
| Magnesium Oxide 250 mg Nature Made | Magnesium oxide | 250 mg | 1 | Depends |
| Chelated Magnesium 250 mg Country Life | Amino acid chelate + oxide (ratio not listed) | 250 mg | 1 | Depends |
| Magnesium Breakthrough (7 Forms) BIOptimizers | 7-form blend (includes oxide-based Sucrosomial, ratio not disclosed) | 250 mg | 1 | Not recommended |
| Mag-Ox 400 Tablets Mag-Ox | Magnesium oxide | 241.3 mg | 1 | Depends |
| Magnesium Citrate Tablets Solgar | Citrate | 210 mg | 1 | Recommended |
| Extra Strength Magnesium 420 mg Qunol | Buffered glycinate chelate (contains oxide, ratio not listed) | 210 mg | 1 | Depends |
| 10 in 1 Magnesium Complex 420 mg Vitalibre | 10-form blend (includes oxide, ratio not listed) | 210 mg | 1 | Not recommended |
| Magnesium Citrate 200 mg Tablets NOW Foods | Citrate | 200 mg | 1 | Recommended |
| Magnesium Citrate Caplets Bluebonnet | Citrate | 200 mg | 1 | Recommended |
| Magnesium Malate 400 KAL | Malate | 200 mg | 1 | Recommended |
| Magnesium 200 mg (Oxide) Capsules Swanson | Magnesium oxide | 200 mg | 1 | Depends |
| Albion Buffered Chelated Magnesium 200 mg Bluebonnet | Chelate (Albion) + oxide (buffered) | 200 mg | 1 | Depends |
| Magnesium Glycinate Chelate Complex 200 mg NATURELO | Glycinate + oxide (buffered) + vegetable powder | 200 mg | 1 | Depends |
| Magnesium Glycinate 400 mg (270 tablets) Purely Holistic | Glycinate (per seller) | 200 mg | 1 | Depends |
| Magnesium Bisglycinate Powder Thorne | Bisglycinate powder | 200 mg | 1 | Depends |
| Magnesium (Citrate) Pure Encapsulations | Citrate | 150 mg | 2 | Recommended |
| Magnesium Glycinate Complex 300 mg per Serving BioEmblem | Glycinate/malate/citrate blend (ratio not listed) | 150 mg | 2 | Depends |
| ZMA (Zinc Magnesium Aspartate) Optimum Nutrition | Magnesium aspartate + zinc 30 mg + B6 | 150 mg | 2 | Depends |
| Magnesium CitraMate Thorne | Citrate + malate (Albion, ratio disclosed) | 135 mg | 2 | Recommended |
| Magnesium Citrate Veg Capsules NOW Foods | Citrate | 133.3 mg | 2 | Recommended |
| Magnesium Citrate 400 mg per Serving Solaray | Citrate | 133.3 mg | 2 | Recommended |
| Magnesium Citrate 250 mg per Serving Softgels Nature Made | Citrate | 125 mg | 2 | Recommended |
| Magnesium Glycinate Capsules Thorne | Glycinate | 120 mg | 2 | Depends |
| Magnesium (Glycinate) Pure Encapsulations | Glycinate | 120 mg | 2 | Depends |
| Magnesium Malate 1000 mg Tablets NOW Foods | Malate | 115 mg | 2 | Recommended |
| MagWell Magnesium, Zinc & Vitamin D3 Live Conscious | Citrate/glycinate/malate + vitamin D3 and zinc | 112.5 mg | 2 | Depends |
| Magnesium Glycinate Tablets, Fully Chelated KAL | Bisglycinate | 105 mg | 2 | Recommended |
| Magnesium Glycinate (105 mg) Life Extension | Bisglycinate | 105 mg | 2 | Depends |
| Magnesium Glycinate 100 mg (Albion) NOW Foods | Bisglycinate chelate (Albion) | 100 mg | 2 | Recommended |
| High Absorption Magnesium (Glycinate Lysinate Chelate) Doctor's Best | Glycinate/lysinate chelate (Albion) | 100 mg | 2 | Recommended |
| Albion Chelated Magnesium 200 mg Bluebonnet | Bisglycinate chelate (Albion) | 100 mg | 2 | Recommended |
| Magnesium Glycinate 200 mg per Serving Nature Made | Bisglycinate | 100 mg | 2 | Recommended |
| Magnesium Glycinate 400 mg (4 caps) Bluebonnet | Bisglycinate | 100 mg | 2 | Recommended |
| Magnesium (Citrate) 100 mg Life Extension | Citrate | 100 mg | 2 | Recommended |
| Magnesium Glycinate with BioPerine NOW Foods | Bisglycinate (Albion) + BioPerine | 100 mg | 2 | Depends |
| Mag Glycinate 100 mg Metagenics | Bisglycinate | 100 mg | 2 | Depends |
| High Absorption Magnesium Citrate Gummies Nature Made | Citrate gummy | 100 mg | 2 | Depends |
| Calcium-Magnesium Malate Thorne | Calcium malate + magnesium malate (1:1) | 100 mg | 2 | Depends |
| Premium Magnesium Glycinate with B6, D3 & Citric Acid Innervis Nutrition | Glycinate (NovoMin) + vitamin B6 and D3 | 100 mg | 2 | Depends |
| Magnesium Malate Caps (95 mg Magnesium) NOW Foods | Malate | 95 mg | 3 | Recommended |
| Pure Magnesium Glycinate 500 mg NatureBell | Glycinate | 90 mg | 3 | Depends |
| Magnesium Glycinate with BioPerine (240 VegCaps) KAL | Bisglycinate + BioPerine | 87.5 mg | 3 | Depends |
| Enhanced Absorption Magnesium Glycinate 350 mg Solaray | Bisglycinate + BioPerine | 87.5 mg | 3 | Depends |
| Triple Calm Magnesium 150 mg Natural Rhythm | Glycinate/malate/taurate blend (ratio not listed) | 75 mg | 3 | Depends |
| Think Magnesium L-Threonate 2000 mg KAL | L-threonate (Magtein) | 72 mg | 3 | Depends |
| Magnesium Glycinate 500 mg (70 mg elemental) Innate Vitality | Glycinate | 70 mg | 3 | Depends |
| Magnesium Glycinate 500 mg per Serving Deal Supplement | Glycinate (elemental amount not listed) | 70 mg (est.) | 3 | Not recommended |
| Magnesium Citrate 400 mg Capsules PhiNaturals | Citrate (elemental amount not listed) | 65 mg (est.) | 4 | Not recommended |
| Magnesium Glycinate 400 mg Capsules Double Wood Supplements | Glycinate | 60 mg | 4 | Depends |
| Magtein (Magnesium L-Threonate) NOW Foods | L-threonate (Magtein) | 48 mg | 5 | Depends |
| Neuro-Mag Magnesium L-Threonate Life Extension | L-threonate (Magtein) | 48 mg | 5 | Depends |
| Magtein Magnesium L-Threonate Bluebonnet | L-threonate (Magtein) | 48 mg | 5 | Depends |
| Magnesium L-Threonate 2000 mg (Magtein) Double Wood Supplements | L-threonate (Magtein) | 36 mg | 6 | Depends |
| Magnesium Citrate Gummies 600 mg Vitamatic | Citrate gummy | 35 mg | 6 | Not recommended |
| Magnesium Bisglycinate Chelated (180 caps) BioSchwartz | Bisglycinate (TRAACS) + oxide (buffered) | 24 mg | 9 | Not recommended |
How we collected this
We checked the Supplement Facts of 68 popular Amazon products against the NIH Dietary Supplement Label Database and the product listings (as of 2026-10-12). Every brand is rated by the same rules; review counts and star ratings are not used. Discontinued or out-of-stock products are removed in weekly checks.