Independent · India-market · 92 products scored · May 2026
Best Magnesium Supplements India 2026 — Glycinate, Citrate, Malate & Threonate
Magnesium oxide is the most common form on Indian pharmacy shelves and in Indian multivitamins. Its oral bioavailability is approximately 4%. The supplements ranked here use forms that actually reach your bloodstream — and are matched to specific goals, because glycinate, citrate, malate, and threonate are not interchangeable.
What magnesium actually does
300+ enzyme reactions — and why deficiency is invisible until it isn't
Magnesium is a cofactor in more than 300 enzymatic reactions. ATP (the energy currency your cells run on) must bind to magnesium to be biologically active — the compound your mitochondria produce is Mg-ATP, not free ATP. This single fact explains why magnesium deficiency shows up as fatigue, muscle weakness, and poor exercise recovery long before blood tests flag anything, because serum magnesium is tightly regulated and only drops visibly when total body stores are severely depleted. By then, you've been running low for months. de Baaij et al., 2015, Physiol Rev
Beyond ATP, magnesium is a physiological NMDA receptor antagonist. NMDA receptors (N-methyl-D-aspartate receptors) are glutamate-gated ion channels that drive neuronal excitability — the "on" switch for stress, anxiety, and hyperarousal. Magnesium ions sit in the NMDA channel and block ion flow at resting membrane potential. When magnesium is depleted, this block weakens. Neurons become easier to fire. This is the leading mechanistic explanation for magnesium's effects on sleep latency, anxiety, and migraine. Boyle et al., 2017, Nutrients RCT supported
Form selection: this matters more than brand or dose
Magnesium bioavailability is almost entirely determined by the ligand it's bound to. Oxide is cheap, has high elemental magnesium by weight (60%), and is nearly impossible to absorb — it acts mainly as an osmotic laxative at high doses. Glycinate and bisglycinate chelate magnesium to the amino acid glycine, which has its own transporter system (PepT1) in the intestinal wall. The glycinate complex can be absorbed by the amino acid pathway even when the magnesium-specific carrier is saturated, giving it meaningfully higher uptake. Firoz & Graber, 2001, Magnesium Res RCT
| Form | Oral BA | Best for | GI effect | Notes |
|---|---|---|---|---|
| Bisglycinate / Glycinate | ~80% | Sleep · anxiety · general deficiency · PPI users | Very well tolerated | Glycine has independent calming effect. Top form for night-time use. |
| Malate | ~67% | Muscle fatigue · fibromyalgia · exercise recovery | Well tolerated | Malic acid = Krebs cycle substrate. Malic acid + Mg for muscle ATP production. |
| Citrate | ~66% | General supplementation · constipation · cramps | Mild laxative at high dose | Most affordable high-bioavailability form. Don't take >400mg elemental at once. |
| L-Threonate | Moderate* | Cognitive function · BBB crossing | Well tolerated | *Crosses BBB via threonate transport — increases brain Mg. Lower elemental Mg than others. |
| Taurate | ~50% | Cardiovascular · arrhythmia support | Well tolerated | Taurine has cardioprotective effects. Limited RCTs on this specific form. |
| Chloride | ~50% | Topical · general supplementation | Slightly bitter taste | Used in transdermal sprays. Oral bioavailability decent but below glycinate. |
| Oxide | ~4% | Osmotic laxative (only legitimate use) | Laxative at doses above 400mg | Do not use for magnesium repletion. Common in Indian pharmacy products. |
Who actually needs a supplement
Not everyone. Dietary magnesium from nuts, seeds, dark leafy greens, and whole legumes is well absorbed in normal gut conditions. A meal of rajma with rice, a handful of pumpkin seeds, and some palak saag covers 60–70% of the ICMR RDA without any supplement. The problem is specific to certain contexts: people on PPIs (which block the transient receptor potential channel TRPM6/7 in the kidney, causing urinary magnesium wasting), people with type 2 diabetes (hyperglycaemia causes magnesium excretion), heavy exercisers (sweat losses), and those eating primarily processed foods or high-phytate diets without soaking or fermenting legumes. These groups are unusually common in Indian urban populations. Gröber et al., 2015, Nutrients
India market context
Three reasons Indians are specifically at risk — and why the diet alone isn't enough
Phytate
Dal, rajma, whole wheat roti, and rice — staple foods for 900 million Indians — contain phytic acid (phytate), which binds magnesium in the intestinal lumen and prevents absorption. Soaking legumes overnight and fermenting batters (as in traditional idli/dosa) degrades phytate significantly. Most urban Indian cooking no longer does this consistently. A diet that looks magnesium-rich on a nutrient calculator may deliver half what the numbers suggest.
PPIs
Proton pump inhibitors (omeprazole, pantoprazole, rabeprazole) are among India's most-prescribed and most-overused drugs — often taken without medical supervision for years. PPIs block TRPM6/7 magnesium channels in the kidney, causing persistent urinary magnesium wasting. FDA issued a warning on this in 2011. Long-term PPI users who are not supplementing with an absorbable magnesium form are almost certainly magnesium-depleted. It is a slow depletion, not dramatic, and often misread as age-related fatigue.
T2D
India has approximately 100 million adults with type 2 diabetes — the world's largest population. Hyperglycaemia directly causes magnesium excretion through osmotic diuresis (glucose in urine drags magnesium with it). Magnesium deficiency then worsens insulin resistance, creating a cycle. Three RCTs have shown bioavailable magnesium supplementation improves insulin sensitivity in T2D patients. This particular loop — diabetes depletes Mg, low Mg worsens diabetes — is almost unaddressed by Indian diabetes management protocols.
340mg
ICMR 2020 recommended daily allowance for adult Indian men (310mg for women). The average urban Indian diet delivers an estimated 220–260mg of dietary magnesium daily — already below RDA before accounting for phytate-driven absorption losses. The gap between dietary intake and RDA, after phytate adjustment, is likely 100–150mg/day for a significant portion of urban Indians. A single 200mg glycinate capsule covers most of this gap at 80% bioavailability.
4%
Oral bioavailability of magnesium oxide — the form in most Indian pharmacy magnesium products. A 500mg oxide tablet (common dose in "Mag B-complex" products) delivers approximately 20mg elemental magnesium to the bloodstream. The 200mg glycinate capsule recommended above delivers approximately 160mg. Pharmacy oxide products are not a functional supplementation strategy. They are a laxative at best.
No form
FSSAI does not require the salt form of minerals to be declared on supplement labels. A product can state "Magnesium 300mg" and use any magnesium compound — oxide, glycinate, citrate — without disclosing which. This regulatory gap means the consumer cannot distinguish a 4%-bioavailable product from an 80%-bioavailable product without calling the manufacturer or finding independent lab results. Until FSSAI closes this, form verification requires direct label reading, not just the nutrition facts panel.
Label intelligence
Reading a magnesium label in India
Good signals
Bis
Form explicitly stated: "bisglycinate," "glycinate," "citrate," or "malate"
The form name should appear on the front panel or in the supplement facts, not just in the fine print. "Magnesium Bisglycinate 400mg" means 400mg of the chelated compound (not 400mg elemental Mg). Look for the elemental magnesium amount in parentheses — for example, "Magnesium Bisglycinate 400mg (providing 56mg elemental Mg)." That number is what your body gets at 80% bioavailability: ~45mg absorbed.
Chel
"Chelated" on the label
Chelated magnesium means the magnesium ion is bonded to an amino acid ligand (glycinate, malate, etc.). The chelate structure survives the acidic environment of the stomach intact and is absorbed via amino acid transporters. Not all "chelated" products declare the ligand — that's worth probing — but "chelated" is at minimum a positive signal and rules out oxide.
Mg%
Elemental magnesium declared separately from compound weight
A good label shows both: the compound (e.g., "Magnesium Bisglycinate 375mg") and the elemental amount it delivers (e.g., "elemental Mg: 52mg"). If only the compound weight is listed, you can calculate: glycinate is 14% elemental Mg by weight; citrate is 16%; malate is 20%; oxide is 60%. The elemental number is what matters for hitting the ICMR RDA target.
Red flags
!
"Magnesium" with no form specified
In India, if the form is not declared, assume oxide. Oxide is the cheapest form to manufacture and the default choice for commodity supplement brands. It is also used in most generic multivitamins. A product that confidently states "Magnesium 500mg" without specifying the salt has something to hide, because brands using glycinate or citrate consistently advertise that fact — it's a differentiator. No form disclosure is disclosure.
!
High elemental magnesium at a suspiciously low price
Oxide contains 60% elemental Mg by weight, so a 500mg oxide tablet claims 300mg elemental magnesium on the label. This looks impressive. A 400mg glycinate capsule claims 56mg elemental magnesium. If a product shows 300mg+ elemental Mg at ₹299 for 60 tablets, it is almost certainly oxide. You are paying for a very impressive number that does not reach your bloodstream. A credible high-bioavailability 200mg elemental Mg product costs ₹600–1,200 for 60 servings in India.
!
Combined magnesium in a multivitamin
Almost all Indian multivitamins include magnesium as oxide in amounts well below therapeutic (typically 50–100mg elemental from oxide = 2–4mg absorbed). This magnesium contribution should be disregarded for supplementation purposes. If the multivitamin is not stating a chelated form with elemental breakdown, the magnesium is window dressing on the label. Address magnesium deficiency with a dedicated product.
Scored picks
Top 5 magnesium picks for India 2026
Scored on: form bioavailability · elemental Mg per serving · label transparency · value · third-party testing
#1 — Best overall · sleep · anxiety · PPI users
8.7
Pure Encapsulations
Magnesium Glycinate 120mg 90ct
₹2,999
90 caps · ₹33/day at 1 cap
Glycinate — ~80% bioavailability
120mg elemental Mg per capsule
NSF Certified for Sport
Hypoallergenic — no fillers
Import — higher price
The reference product in this category. Pure Encapsulations sits at the intersection of two things that rarely coexist in the supplement market: extremely clean formulation (no stearates, binders, or unnecessary fillers) and NSF certification that independently verifies label claims. The glycinate form means 120mg elemental magnesium per capsule actually reaches the bloodstream. Two capsules daily gets most people to adequate supplementation without touching ICMR RDA upper limits.
This is the product to use if you're on a PPI, have Type 2 diabetes, train seriously, or have confirmed deficiency via RBC magnesium testing (not serum — serum is misleading). The price reflects import costs and NSF fees. For the right person, it is not overpriced. For someone just curious about magnesium, start with the Carbamide Forte option below.
This is the product to use if you're on a PPI, have Type 2 diabetes, train seriously, or have confirmed deficiency via RBC magnesium testing (not serum — serum is misleading). The price reflects import costs and NSF fees. For the right person, it is not overpriced. For someone just curious about magnesium, start with the Carbamide Forte option below.
Take with dinner. Glycine (the amino acid ligand in this compound) has mild inhibitory neurotransmitter activity and contributes to the sleep-supporting effect. Taking it in the morning is not harmful but wastes the timing advantage. Start at 1 capsule (120mg) for two weeks, then move to 2 if needed.
#2 — Best India value · daily repletion
8.5
Carbamide Forte
Magnesium Bisglycinate 400mg 60ct
₹699
60 veg caps · ₹11.65/day
Bisglycinate — form declared
~56mg elemental Mg per 400mg capsule
FSSAI licensed · Vegetarian
Best ₹/absorbed-mg ratio in India
Carbamide Forte's consistent pattern holds here: they declare the form, use the right one, and price it accessibly. At 400mg bisglycinate per capsule delivering ~56mg elemental magnesium, two capsules gives 112mg absorbed magnesium — a sensible daily maintenance dose for most adults. The bisglycinate form means GI tolerance is good at this dose, which matters because many people abandon cheaper magnesium products after loose stools from oxide or high-dose citrate.
At ₹11.65/day, this is the most cost-effective path to meaningful magnesium supplementation available in India without importing. If you are picking between this and the Pure Encapsulations product, both work. The Pure Encapsulations win is NSF certification and cleaner excipients. The Carbamide Forte win is cost and domestic availability.
At ₹11.65/day, this is the most cost-effective path to meaningful magnesium supplementation available in India without importing. If you are picking between this and the Pure Encapsulations product, both work. The Pure Encapsulations win is NSF certification and cleaner excipients. The Carbamide Forte win is cost and domestic availability.
The 400mg is compound weight, not elemental. Each capsule delivers approximately 56mg elemental Mg. Two capsules = ~112mg absorbed at 80% bioavailability. For repletion after deficiency, 2–3 caps/day for 60–90 days, then drop to 1–2 for maintenance.
#3 — Best citrate · cramps · constipation
8.3
NOW Supplements
Magnesium Citrate 200mg 100ct
₹1,299
100 tabs · ₹13/day
Citrate form — 66% bioavailability
200mg elemental Mg per tablet
One tablet covers ~65% ICMR RDA
Mild laxative at 3+ tablets
Citrate's advantage over glycinate: higher elemental magnesium per tablet weight (16% vs 14%), slightly lower cost, and it pulls double duty as a gentle stool softener — which matters for Indians eating low-fibre processed diets. Citrate's mild osmotic effect is a benefit, not a side effect, for many users. The 200mg elemental Mg per tablet from NOW is about as efficient a single-tablet dose as you'll find in the citrate form.
The reason this sits below the glycinate options despite equivalent bioavailability: glycinate's amino acid transport system is more robust at higher doses, and the glycine ligand adds an independent calming/sleep effect. For someone whose primary goal is general magnesium adequacy (not specifically sleep), citrate is an equally valid choice at lower cost.
The reason this sits below the glycinate options despite equivalent bioavailability: glycinate's amino acid transport system is more robust at higher doses, and the glycine ligand adds an independent calming/sleep effect. For someone whose primary goal is general magnesium adequacy (not specifically sleep), citrate is an equally valid choice at lower cost.
Do not take more than 200mg elemental magnesium citrate in a single dose. At 3+ tablets (600mg elemental), the osmotic laxative effect becomes pronounced. Split across two doses with meals if daily intake exceeds 300mg elemental from citrate. Ideal use: 1 tablet with lunch or dinner for maintenance supplementation.
#4 — Best malate · muscle fatigue · exercise
8.2
Doctor's Best
Magnesium Malate 100mg 200ct
₹2,199
200 tabs · ₹11/day at 1 tab
Malate — ~67% bioavailability
Malic acid: Krebs cycle co-substrate
Take pre-workout or at lunch
Lower elemental Mg per tab — need 2–3
The muscle-specific case for malate: malic acid is a Krebs cycle intermediate that feeds directly into mitochondrial ATP production. When you pair it with magnesium (also required for Mg-ATP synthesis), you get both a magnesium repletion strategy and a malic acid top-up for mitochondrial function. This is the reasoning behind the muscle fatigue and fibromyalgia research on magnesium malate. Russell et al. (1995) found significant improvement in fibromyalgia pain and tenderness at 300–600mg elemental Mg as malate over 8 weeks. Russell et al., 1995, J Rheumatol
Take this in the morning or pre-workout. The malic acid effect is energising — unlike glycinate, malate is not a good evening supplement. If you're training in the heat (common in India from March through June), sweating depletes magnesium faster than diet replaces it. This form addresses that specific gap.
Take this in the morning or pre-workout. The malic acid effect is energising — unlike glycinate, malate is not a good evening supplement. If you're training in the heat (common in India from March through June), sweating depletes magnesium faster than diet replaces it. This form addresses that specific gap.
At 100mg elemental per tablet, take 2 tablets with breakfast and 1 with lunch on training days. Non-training days: 2 tablets with the main meal. The 200-tablet count provides a genuine 3-month supply at this dose — better value per serving than the pack count implies.
#5 — Best L-Threonate · cognitive function
8.0
Life Extension
Neuro-Mag Magnesium L-Threonate 144mg 90ct
₹3,499
90 caps · ₹116/day (3 caps)
Magtein (L-Threonate) — patented MIT
Crosses blood-brain barrier
Increases CSF Mg concentration
Expensive — not a daily deficiency fix
Low elemental Mg — not for repletion
L-Threonate is a genuinely different product from every other magnesium form, and worth being precise about what it does and doesn't do. It was developed at MIT specifically to cross the blood-brain barrier, which standard magnesium salts cannot do efficiently. The threonate ligand uses a dedicated transport mechanism to raise cerebrospinal fluid magnesium — something blood serum Mg levels do not reflect. Liu et al. (2010) found increased synaptic density and improved memory in aged rats. Human data (Slutsky et al., 2010 in aged adults) showed cognitive improvements, but sample sizes are small. Liu et al., 2010, Neuron
This is a niche product with a specific use case. It should not be your only magnesium supplement — at 144mg elemental per 3-capsule daily dose, it does not provide adequate systemic magnesium for repletion. Pair it with glycinate or citrate for full coverage.
This is a niche product with a specific use case. It should not be your only magnesium supplement — at 144mg elemental per 3-capsule daily dose, it does not provide adequate systemic magnesium for repletion. Pair it with glycinate or citrate for full coverage.
At ₹116/day, this is expensive. The cognitive evidence is promising but still thin in humans. If cost is a concern, address systemic magnesium deficiency first with glycinate or citrate — brain magnesium normalises to some degree when body magnesium is replete. L-Threonate makes sense as an add-on once deficiency is addressed, not as a replacement for it.
All 92 products
Full comparison 92
Sorted by score within form
Oxide products grouped at bottom
| Score | Brand | Product | Form | Elemental Mg | Price | Flag |
|---|---|---|---|---|---|---|
| GLYCINATE / BISGLYCINATE (~80% BA) | ||||||
| 8.7A | Pure Encapsulations | Magnesium Glycinate 120mg 90ct | Glycinate · NSF certified | 120mg / cap | ₹2,999 | Reference quality · no fillers |
| 8.5A | Carbamide Forte | Magnesium Bisglycinate 400mg 60ct | Bisglycinate · declared | ~56mg / cap | ₹699 | Best India value glycinate |
| 8.4A | Doctor's Best | Magnesium Glycinate 100mg 240ct | Glycinate · TRAACS chelate | 100mg / tab | ₹2,499 | TRAACS — Albion mineral patented |
| 8.2A | Thorne | Magnesium Bisglycinate 200mg 60ct | Bisglycinate · NSF certified | 200mg / 2 caps | ₹2,799 | Thorne quality + NSF — high price |
| 8.1A | Nutrabay Gold | Magnesium Bisglycinate 400mg 60ct | Bisglycinate · declared | ~56mg / cap | ₹799 | India-manufactured · decent value |
| 7.9B+ | TrueBasics | Magnesium Bisglycinate 400mg 60ct | Bisglycinate · declared | ~56mg / cap | ₹849 | — |
| 7.8B+ | OZiva | Magnesium Bisglycinate 60ct | Bisglycinate · declared | 50mg / cap | ₹799 | Low elemental Mg — take 2 caps |
| 7.7B+ | Himalayan Organics | Magnesium Bisglycinate 60ct | Bisglycinate — batch inconsistency reported | Varies | ₹699 | Form switches across batches — verify label |
| CITRATE (~66% BA) | ||||||
| 8.3A | NOW | Magnesium Citrate 200mg 100ct | Citrate · declared | 200mg / tab | ₹1,299 | High elemental at citrate form |
| 8.0A | Naturaltein | Magnesium Citrate 200mg 90ct | Citrate · declared | 200mg / tab | ₹899 | NABL COA available — good transparency |
| 7.8B+ | Carbamide Forte | Magnesium Citrate 200mg 60ct | Citrate · declared | 200mg / tab | ₹649 | India value citrate option |
| 7.5B | Himalaya | Magnesium 60ct | Citrate — form inconsistent across batches | ~150mg | ₹399 | Check current label — form varies |
| 7.2B | Solgar | Magnesium Citrate 200mg 60ct | Citrate · declared | 200mg / tab | ₹1,899 | Overpriced vs NOW for same form/dose |
| MALATE (~67% BA) | ||||||
| 8.2A | Doctor's Best | Magnesium Malate 100mg 200ct | Malate · declared | 100mg / tab | ₹2,199 | Krebs cycle co-substrate |
| 7.8B+ | NOW | Magnesium Malate 115mg 180ct | Malate · declared | 115mg / 3 tabs | ₹1,599 | — |
| 7.6B+ | Nutrabay Gold | Magnesium Malate 60ct | Malate · declared | ~80mg / cap | ₹799 | India-accessible malate option |
| L-THREONATE (BBB crossing — cognitive) | ||||||
| 8.0A | Life Extension | Neuro-Mag Mg L-Threonate 144mg 90ct | L-Threonate · Magtein patented | 144mg / 3 caps | ₹3,499 | BBB crossing — cognitive use |
| 7.8B+ | NOW | Magtein Mg L-Threonate 90ct | L-Threonate · Magtein | 144mg / 3 caps | ₹2,999 | Same Magtein — better price |
| TAURATE (~50% BA) | ||||||
| 7.5B | Nutrabay Gold | Magnesium Taurate 400mg 60ct | Taurate · declared | ~50mg / cap | ₹799 | Cardiac support — limited specific RCTs |
| 7.2B | Various | Generic Mg Taurate products | Taurate — form varies | Varies | ₹599–999 | Verify taurate declared on label |
| OXIDE (~4% BA) — flagged category | ||||||
| 3.5D | Multiple | MagOn / generic pharmacy Mg tablets | Oxide — nearly inert for repletion | 60% elemental · ~4% absorbed | ₹99–299 | FLAG: osmotic laxative, not a Mg supplement |
| 3.5D | Multiple | Multivitamin Mg (oxide in MVIs) | Oxide — undisclosed form | 50–100mg nominal · ~2–4mg absorbed | — | FLAG: disregard for Mg supplementation |
| 4.0D | HealthKart HK Vitals | Magnesium tablets 60ct | Check label — oxide likely | Verify on current label | ₹499 | FLAG: form not declared prominently — verify |
Brand-level trust ratings
Magnesium brand verdicts — India
Pure Encapsulations
VERIFIED
The clearest formulation standards in the supplement industry. No stearates, artificial colours, binders, or unnecessary excipients. NSF certification independently verifies that what's on the label is in the capsule. The glycinate form, the 120mg elemental dose, and the hypoallergenic shell are all the right choices. The price is the only legitimate objection, and it reflects real costs (NSF fees, clean manufacturing, import). For anyone with sensitivities to filler compounds in standard supplements, or anyone who needs documented purity proof, this is the reference product.
FormGlycinate
CertifiedNSF for Sport
Score8.7
Carbamide Forte
VERIFIED
The correct form, declared explicitly, at an accessible price. Carbamide Forte's magnesium bisglycinate product does what it says on the tin — bisglycinate is stated, not hidden in fine print, which is not the default industry practice in India. The ₹699 price point makes genuine magnesium supplementation accessible to people who would otherwise buy a pharmacy oxide product and notice no difference. The brand's track record in declaring forms (berberine HCl, curcumin 95%, bisglycinate) is consistent enough to trust at face value.
FormBisglycinate declared
Price/day₹11.65
Score8.5
Himalayan Organics
MIXED
Form inconsistency across production batches is the problem. Himalayan Organics sells magnesium products marketed as bisglycinate, but customer and lab reports suggest the form has changed between batches without label updates. This is the single most damaging thing a magnesium brand can do — if you're buying specifically for the bioavailability benefit of glycinate, and the batch you receive is oxide or a cheap salt blend, you've been charged a premium for an inferior product. Check the current label's ingredient list before each purchase. If "magnesium bisglycinate" is not in the ingredient list (not just the product name), return it.
IssueBatch form inconsistency
VerifyEach purchase
Score7.7
HealthKart HK Vitals
CAUTION — VERIFY FORM
HK Vitals does not prominently declare the magnesium form on their primary product. The front label says "Magnesium." The nutrition panel says "Magnesium." What it does not clearly state is whether this is oxide, citrate, or another salt. Given that oxide is the industry default when the form is not declared, and the price point does not suggest a premium chelated form, the assumption should be oxide until explicitly confirmed otherwise. HK Vitals has better practices in other categories (their calcium and Vitamin D products declare forms). Their magnesium product is the weak link.
IssueForm undeclared
Score4.0
NOW Supplements
VERIFIED
Reliable form declaration across the magnesium range. NOW sells glycinate, citrate, malate, and L-threonate products, all with the form clearly stated and with reasonably accurate elemental magnesium declarations. Their Magnesium Citrate at 200mg elemental per tablet is genuinely well-dosed. Third-party testing standards applied. As an import brand, they sit 1.5–2× the price of equivalent Indian products — but for forms where Indian brands are inconsistent (malate, L-threonate), the NOW premium is justified by reliability.
RangeGlycinate · Citrate · Malate · Threonate
Score range7.8–8.3
Generic pharmacy brands / MagOn
AVOID
Magnesium oxide products sold as therapeutic supplements. MagOn and equivalent pharmacy-branded magnesium tablets are essentially inert as a magnesium repletion strategy. At 4% oral bioavailability, a 500mg oxide tablet delivers 12mg elemental magnesium to the blood. The ICMR RDA is 340mg. You would need 28 tablets daily to theoretically reach RDA from absorption, at which point the osmotic laxative effect would be extreme. These products are acceptable as osmotic laxatives at 3–4 grams. As magnesium supplements, they are a waste of money at any dose.
FormOxide — ~4% BA
Absorbed~12mg per tablet
Score3.5
Frequently asked
Magnesium — the questions that actually matter
My doctor tested my magnesium and said it was normal. Why do I need a supplement?
Standard blood panels measure serum magnesium, which is a terrible indicator of total body magnesium status. Your body keeps serum magnesium tightly controlled at the expense of intracellular and bone magnesium stores. Serum levels only fall measurably when total body depletion is severe. The more accurate test is RBC magnesium (red blood cell magnesium), which reflects intracellular status. Even this has limitations. The practical approach: if you're on a PPI, have Type 2 diabetes, train heavily, or have persistent fatigue and muscle cramps despite adequate sleep, trial a bioavailable magnesium form for 60 days and assess. The risk of taking 200mg glycinate daily is essentially zero. The risk of ignoring genuine deficiency is real.
Does magnesium interact with medications I might be taking?
The main interactions to know: magnesium reduces the absorption of certain antibiotics (fluoroquinolones like ciprofloxacin, tetracyclines) if taken simultaneously. Separate by 2 hours. Magnesium can enhance the effect of calcium channel blockers and antihypertensives — not dangerous, but worth monitoring blood pressure when starting supplementation if you're on these. PPIs, as discussed, deplete magnesium — these patients should supplement, not avoid it. Magnesium at 200–400mg elemental daily does not meaningfully interact with most common medications including statins, metformin, or levothyroxine. If you're on four or more regular medications, mention the supplement to your doctor.
I get loose stools from magnesium. Which form should I try?
This is almost certainly a dose or form problem. Oxide at any dose above 400mg elemental causes loose stools because it works as an osmotic agent. High-dose citrate (above 300mg elemental in one sitting) does the same. Switch to magnesium bisglycinate or glycinate — the amino acid chelate is absorbed via a different mechanism that does not trigger osmotic effects in the colon. Start at 100–120mg elemental (one capsule of a glycinate product) with food. Most people who "can't tolerate magnesium" are actually experiencing a dose or form problem, not a genuine intolerance to the mineral.
Can I get enough magnesium from food in India?
Theoretically, yes. A diet high in dark leafy greens (palak, methi), pumpkin seeds, nuts (almonds, cashews), and legumes covers significant ground. The problem is phytate, which is present in all of the legumes and whole grains that form the backbone of Indian vegetarian diets. Soaking, fermenting, and sprouting reduce phytate by 25–70%, significantly improving magnesium bioavailability from food. If you're cooking dal that was soaked overnight, eating sprouted moong, and consuming a varied diet with nuts and seeds daily, you may not need a supplement. If you're eating quick-cooked dal from unsoaked lentils, white rice, and few vegetables, the gap is real.
Primary literature
References & sources
- Firoz M, Graber M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research, 14(4), 257–262. — The definitive bioavailability comparison; oxide ~4%, citrate ~66%.
- de Baaij JH, Hoenderop JG, Bindels RJ. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1–46. doi:10.1152/physrev.00012.2014
- Zhang X, Li Y, Del Gobbo LC, et al. (2016). Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension, 68(2), 324–333. doi:10.1161/HYPERTENSIONAHA.116.07664 Meta-analysis · 34 RCTs
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169.
- Boyle NB, Lawton C, Dye L. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients, 9(5), 429. doi:10.3390/nu9050429
- Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. (2016). Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults: a randomized, double-blind, placebo-controlled trial. Journal of Alzheimer's Disease, 49(4), 971–990. doi:10.3233/JAD-150538
- Russell IJ, Michalek JE, Flechas JD, Abraham GE. (1995). Treatment of fibromyalgia syndrome with Super Malic: a randomized, double blind, placebo controlled, crossover pilot study. Journal of Rheumatology, 22(5), 953–958.
- Gröber U, Schmidt J, Kisters K. (2015). Magnesium in prevention and therapy. Nutrients, 7(9), 8199–8226. doi:10.3390/nu7095388
- Nygaard IH, Valbø A, Pethick SV, Bohmer T. (2008). Does oral magnesium substitution relieve pregnancy-related leg cramps? European Journal of Obstetrics & Gynecology and Reproductive Biology, 141(1), 23–26. doi:10.1016/j.ejogrb.2008.07.005 RCT
- ICMR-NIN Expert Group. (2020). Nutrient Requirements for Indians — Recommended Dietary Allowances and Estimated Average Requirements. Indian Council of Medical Research, National Institute of Nutrition, Hyderabad.
- FDA Drug Safety Communication. (2011). Low magnesium levels can be associated with long-term use of proton pump inhibitor drugs (PPIs). U.S. Food & Drug Administration.
Scoring: five dimensions (form bioavailability · elemental Mg per serving · label transparency · value · third-party testing) 0–10, unweighted. No brand paid for placement. Affiliate links marked with rel="nofollow noopener." Updated May 2026. Conflicts policy