Quick answer
Magnesium glycinate, citrate and oxide are different forms of magnesium. Oxide contains the most magnesium by weight (about 60%), citrate around 16% and glycinate around 14%. Labels should list the elemental magnesium per serve, which is the number to compare.
Oxide
About 60% magnesium by weight
Citrate
About 16% magnesium by weight
Glycinate
About 14% magnesium by weight
Compare
Elemental magnesium per serve
Magnesium forms compared
| Form | Bound to | Approx. elemental Mg* | Notes |
|---|---|---|---|
| Magnesium oxide | Oxygen | About 60% | Compact, inexpensive |
| Magnesium citrate | Citric acid | About 16% | Common in powders |
| Magnesium glycinate | Glycine | About 14% | A chelated form |
| Magnesium chloride | Chloride | About 12% | Used in flakes and oils |
*Approximate figures for the dry compounds. Always check the elemental magnesium per serve on the label.
How much magnesium do Australians need?
Australia's NHMRC recommends about 400–420mg a day for adult men and 310–320mg a day for adult women. Children's needs are lower and vary with age. Good food sources include nuts, seeds, legumes, wholegrains, leafy greens and dark chocolate.
What does "glycinate" mean?
Glycinate means the magnesium is bound to the amino acid glycine. Read more in What Does Bisglycinate Mean?
Tip: Two products both labelled "500mg magnesium glycinate" may contain very different amounts of actual magnesium. Look for "elemental magnesium".
Frequently asked questions
Which magnesium form has the most magnesium?
By weight, magnesium oxide contains the most, at about 60%.
What does elemental magnesium mean?
It's the amount of magnesium itself, not including the compound it's bound to.
What foods are high in magnesium?
Pumpkin seeds, almonds, cashews, legumes, wholegrains, spinach and dark chocolate.
Keep reading
This article is general information only and is not medical advice. Always read the label and follow the directions for use. Dietary supplements should not replace a balanced diet. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak with your doctor or pharmacist before taking a new supplement.
