Educational dose math only — not medical advice, not a product recommendation, and not a pass/fail on whether a supplement will work for you.
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Trial reference

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300 mg elemental per day compared citrate, amino-acid chelate and oxide in healthy adults. The endpoint was absorption (urinary, serum, salivary magnesium), not a symptom — oxide did not separate from placebo.

Educational only — not medical advice. Disclaimer.

NIH DSLD market slice

Median100 mg
Products27,926
Below85%

Bulk CSV dump 16 January 2026 · label entries through 2025. Disclosed amounts only — proprietary blends without gram weights excluded.

Trial floors

Primary

Form-comparison trial (elemental) · 300 mg over 60 days (medium evidence) · Benefit shown — 300 mg elemental per day compared citrate, amino-acid chelate and oxide in healthy adults. The endpoint was absorption (urinary, serum, salivary magnesium), not a symptom — oxide did not separate from placebo.

Other floors

  • Daily value (women) · 320 mg (high evidence) — FDA daily value reference — not a trial dose.

  • Daily value (men) · 420 mg (high evidence) — FDA daily value reference — not a trial dose.

  • Bisglycinate sleep trial (elemental) · 250 mg over 4 weeks (limited evidence) · Benefit shown — 250 mg elemental as bisglycinate beat placebo on Insomnia Severity Index at week 4, but the effect was small (Cohen's d = 0.2) and concentrated in people with low dietary magnesium intake.

Label reading notes

  • Labels may list compound weight (glycinate, citrate, oxide) — convert to elemental magnesium before comparing to trial floors or the FDA daily value.
  • Use the magnesium elemental calculator when the label quotes the salt, not elemental milligrams.
  • Oxide, citrate, and glycinate behaved differently in absorption trials; a high compound weight on oxide often delivers modest elemental magnesium and more laxative effect.
  • Sleep and "calm" blends may bury magnesium inside a multi-ingredient matrix — isolate elemental dose before judging whether you reached a studied repletion range.