Nutrition · Guide
Magnesium supplements: a guide to the main forms
Citrate, glycinate, oxide, and chloride, and how to read the number that actually matters.
Health Insider Plus5 min read
What we included
- The form is one shoppers commonly see: citrate, glycinate, oxide, or chloride.
- Each card uses the format that form is usually sold in, so capsules, tablets, and a powder can be compared.
- The figure we compare is elemental magnesium per serving.
These are representative labels for the four forms, using servings you will recognize on the shelf. They are here so you can compare form, format, and elemental magnesium. They are not a ranking of brands, and they are not a reason to start a supplement.
A magnesium label names the mineral and the form attached to it. Citrate, glycinate, oxide, and chloride are the four names you will see most often. The useful number is elemental magnesium per serving. Bottle size, capsule count, and the weight of the whole compound are easy to mistake for that number.
The cards below put those four forms on the same scale. Citrate and glycinate are the capsule options. Oxide is the tablet with the higher elemental number. Chloride is the powder you measure. Pick the format you will actually use, then compare the elemental milligrams for that serving.
At a glance
The formats in this guide.
- 1. Magnesium citrate capsulesThe capsule form most labels spell out as citrate
- 2. Magnesium glycinate capsulesGlycinate, sometimes listed as bisglycinate, in a capsule
- 3. Magnesium oxide tabletsOxide in a tablet, usually with a higher elemental number
- 4. Magnesium chloride powderChloride sold as a powder with a measured serving
Magnesium citrate capsules
The capsule form most labels spell out as citrate
What the label lists
- Form
- Magnesium citrate
- Format
- Capsule
- Serving
- 2 capsules
- Elemental magnesium
- 200 mg per serving
- Pack
- 60 capsules
Editorial notes
Pros
- Citrate is easy to spot. The form name is usually on the front and again in the Supplement Facts.
- A two-capsule serving is simple to compare with other bottles.
- Citrate is widely sold, so you can check more than one label before you choose.
Cons
- Elemental magnesium is not the same number on every citrate bottle.
- Citrate is also used in higher-dose laxative products. Read the serving before you treat every citrate bottle as a daily mineral.
Who may find this format relevant. Readers who want a familiar capsule and a form name they can match from bottle to bottle.
Compare elemental magnesium per serving, not the size of the bottle. The NIH fact sheet is the background reference on magnesium as a nutrient.
Magnesium glycinate capsules
Glycinate, sometimes listed as bisglycinate, in a capsule
What the label lists
- Form
- Magnesium glycinate
- Format
- Capsule
- Serving
- 1 capsule
- Elemental magnesium
- 100 mg per serving
- Pack
- 90 capsules
Editorial notes
Pros
- A one-capsule serving makes the amount-per-serving line easy to read.
- Glycinate is a specific name, so you are not guessing from the word magnesium alone.
- Labels that print both the compound weight and the elemental weight give you the number that matters.
Cons
- Those two weights sit close together and are easy to mix up.
- You may need more than one capsule to reach the elemental amount on a citrate or oxide label.
Who may find this format relevant. Readers comparing a clearly named capsule, especially when the serving is a single capsule.
Use the elemental magnesium line. A larger compound weight on the same panel is not extra magnesium.
Magnesium oxide tablets
Oxide in a tablet, usually with a higher elemental number
What the label lists
- Form
- Magnesium oxide
- Format
- Tablet
- Serving
- 1 tablet
- Elemental magnesium
- 250 mg per serving
- Pack
- 120 tablets
Editorial notes
Pros
- Oxide tablets often carry more elemental magnesium per serving than a single glycinate capsule.
- The serving is a count, which is easy to record and compare.
- A 120-tablet bottle lasts longer when the serving is one tablet.
Cons
- A higher milligram figure is not, by itself, a reason to prefer oxide.
- Tablets are a different format. If you want a powder or a small capsule, the number is not the only decision.
Who may find this format relevant. Readers who want a tablet and are comparing elemental magnesium per serving.
Oxide contains a high share of elemental magnesium, which is why the panel number is often larger. That is a label fact, not a ranking of how you will feel.
Magnesium chloride powder
Chloride sold as a powder with a measured serving
What the label lists
- Form
- Magnesium chloride
- Format
- Powder
- Serving
- 1 level teaspoon
- Elemental magnesium
- 150 mg per serving
- Pack
- 200 g
Editorial notes
Pros
- The serving is a measure you can see, not a capsule you have to trust on faith.
- Chloride is a distinct form, so it does not hide behind a generic magnesium claim.
- A pouch weight tells you how long the pack lasts once you know the grams per teaspoon.
Cons
- A heaped teaspoon is not the serving. Level the measure.
- Powder is only a good choice if you will actually mix it.
Who may find this format relevant. Readers who prefer to mix a serving rather than swallow a capsule or tablet.
Match the teaspoon on the label to the elemental magnesium for that same serving.
Comparison table
Scroll sideways to see every column.
| Product | Format | Serving | Pack |
|---|---|---|---|
| Magnesium citrate capsules | Capsule | 2 capsules | 60 capsules |
| Magnesium glycinate capsules | Capsule | 1 capsule | 90 capsules |
| Magnesium oxide tablets | Tablet | 1 tablet | 120 tablets |
| Magnesium chloride powder | Powder | 1 teaspoon | 200 g |
How these forms were chosen
We kept the forms people ask about and left out blends that hide the salt behind a proprietary name. Each card uses a serving you can find on real labels: two citrate capsules, one glycinate capsule, one oxide tablet, and a level teaspoon of chloride.
Facts and judgment
Form, format, serving, pack size, and elemental magnesium are the specifications. Pros, cons, and who the format suits are our editorial read. We do not assign a score. A higher milligram number does not win the page.
Questions
Which magnesium form is best?
For a capsule with a familiar name, start with citrate or glycinate. For more elemental magnesium in one tablet, oxide usually prints the higher number. For a serving you mix, look at chloride. The best fit is the form you will take at the serving you have actually read.
What number should I compare?
Elemental magnesium per serving. Ignore the weight of the whole compound when both numbers are printed, and ignore the size of the bottle.
Why is there no score?
A score would pretend these forms were tested against each other for a single result. They were not. The comparison is the label.
Is this a reason to take magnesium?
No. This is a buying guide for people already comparing forms. Food is the usual source of magnesium. A supplement is a separate decision.
Sources
- Magnesium — consumer fact sheet — NIH Office of Dietary Supplements. Accessed November 3, 2026.
- Dietary supplements — U.S. Food and Drug Administration. Accessed November 3, 2026.
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