Same elemental magnesium · two salts · snapshot 2026-08-10
Magnesium citrate vs lactate: 1,238–1,770 vs 1,665–1,963 mg of compound for 200 mg of magnesium
Magnesium citrate is 11.3–16.2% elemental magnesium and magnesium lactate is 10.2–12.0%, so 200 mg of magnesium needs 1,238–1,770 mg of citrate against 1,665–1,963 mg of lactate: 2–3 vs 3 size 00 capsules at powder density 0.8 g/mL, the top of the usual 0.6–0.8 range. 5 of 62 capsule labels naming citrate alone are above the assumed size 000 capacity at powder density 0.8 g/mL, against 0 of 1 for lactate. Prices within each salt: citrate from $0.0344 per 100 mg (median $0.1159, 12 ranked offers); no ranked lactate price; observed 2026-10-26 to 2026-11-02.
computed from chemical formulas
Chart data
| Displayed chart text |
|---|
| 100 mg magnesium |
| citrate 619–885 · lactate 833–981 |
| 200 mg magnesium |
| citrate 1,238–1,770 · lactate 1,665–1,963 |
| 400 mg magnesium |
| citrate 2,475–3,540 · lactate 3,331–3,925 |
Data release 2026-08-10-f441aa9f · registry snapshot 2026-08-10 · latest price observation 2026-11-02 · chemistry 2026-10-17
How much citrate or lactate carries the same elemental magnesium?
At the same elemental amount, citrate (11.3–16.2% magnesium) always needs less compound than lactate (10.2–12.0%): for 400 mg of magnesium, 2,475–3,540 mg against 3,331–3,925 mg. That is the mass of powder per dose; how much of it is absorbed is what the studies below measured.
computed| Elemental magnesium | citrate compound | citrate size 00 | lactate compound | lactate size 00 |
|---|---|---|---|---|
| 100 mg | 619–885 mg | 1–2 | 833–981 mg | 2 |
| 200 mg | 1,238–1,770 mg | 2–3 | 1,665–1,963 mg | 3 |
| 400 mg | 2,475–3,540 mg | 4–5 | 3,331–3,925 mg | 5–6 |
citrate: trimagnesium dicitrate 16.2%; dibasic and hydrated forms as low as 11.3%; lactate: anhydrous 12.01% or dihydrate 10.19% (238.48 g/mol); hydration ambiguity stays a range.
Source · Chemical formulas and NIH DSLD labels · snapshot 2026-08-10 · release 2026-08-10-f441aa9f · CSV · method
Estimated salt mass versus assumed capsule capacity
5 of 62 capsule labels naming citrate alone are above the assumed size 000 capacity at powder density 0.8 g/mL, against 0 of 1 for lactate. Verdicts use the most favourable hydration and the most units per serving at powder density 0.8 g/mL, the top of the usual 0.6–0.8 range; the audited registry as a whole has 8 of 137 capsule labels above size 000.
computed with assumption
Chart data
| Displayed chart text |
|---|
| citrate |
| fits 25 of 62 |
| needs 000 32 of 62 |
| exceeds 5 of 62 |
| lactate |
| fits 1 of 1 |
| needs 000 0 of 1 |
| exceeds 0 of 1 |
| Salt | Audited capsule labels | Fits 0 or 00 | Needs 000 | Exceeds 000 |
|---|---|---|---|---|
| citrate | 62 | 25 | 32 | 5 |
| lactate | 1 | 1 | 0 | 0 |
Source · NIH DSLD labels; mass balance · recognized salt only; snapshot 2026-08-10 · release 2026-08-10-f441aa9f · CSV · method
Which citrate and lactate labels are above the assumed size 000 capacity at powder density 0.8 g/mL?
5 of 62 citrate capsule labels declare more magnesium than the named salt alone can deliver from a size 000 capsule, at the most favourable hydration and units per serving; each row opens the label's own arithmetic.
computed with assumption| Label | Salt | Salt per capsule | Verdict |
|---|---|---|---|
| Vitamin World Magnesium Citrate 250 mg | citrate | 1,547 mg | exceeds size 000 |
| Biotech Nutritions Magnesium Citrate | citrate | 1,392 mg | exceeds size 000 |
| Nutricost Magnesium Citrate 420 mg | citrate | 1,300 mg | exceeds size 000 |
| Evlution Nutrition Magnesium Citrate 400 mg | citrate | 1,238 mg | exceeds size 000 |
| NuMedica Magnesium Citrate Extra Strength 200 mg | citrate | 1,238 mg | exceeds size 000 |
Source · NIH DSLD labels; mass balance · recognized salt only; snapshot 2026-08-10 · release 2026-08-10-f441aa9f · CSV · method
What does each cost per 100 mg of elemental magnesium, within its own salt?
Compared only with offers of the same salt: citrate from $0.0344 per 100 mg (median $0.1159, 12 ranked offers); no ranked lactate price. Prices observed 2026-10-26 to 2026-11-02; a ranking exists only inside one salt, because the compound mass per 100 mg of magnesium differs between salts.
computed| Salt | Ranked offers | Lowest per 100 mg | Median per 100 mg | Observed |
|---|---|---|---|---|
| citrate | 12 | $0.0344 | $0.1159 | 2026-11-02 |
| lactate | 0 | none | none | 2026-11-02 |
Source · Amazon via licensed data provider; NIH DSLD · unique ASIN × date; prices observed 2026-10-26 to 2026-11-02 · release 2026-08-10-f441aa9f · CSV · method
Has any study measured citrate and lactate side by side?
One study in the PubMed-checked registry measured both salts in the same design; 10 involve citrate and 2 involve lactate in total. They measured outcomes of the salts, not of any label.
measured| Year | Study | Salts measured | PubMed |
|---|---|---|---|
| 2005 | Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach | oxide, chloride, sulfate, carbonate, citrate, gluconate, lactate, aspartate, glycinate | 16548135 |
| 2025 | Comparing the Bioavailability of Two Seawater-Derived Magnesium Preparations. | citrate, hydroxide | 40955524 |
| 2024 | Comparative Clinical Study on Magnesium Absorption and Side Effects After Oral Intake of Microencapsulated Magnesium (MAGSHAPE™ Microcapsules) Versus Other Magnesium Sources. | citrate, glycinate, oxide | 39770988 |
| 2022 | Effects of short-term magnesium supplementation on ionized, total magnesium and other relevant electrolytes levels. | oxide, citrate, carbonate | 35041150 |
| 2020 | Dose-Dependent Absorption Profile of Different Magnesium Compounds | oxide, citrate, glycinate, malate | 30761462 |
| 2019 | Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? | sulfate, oxide, taurate, citrate, malate | 29679349 |
| 2012 | Comparison of magnesium status using X-ray dispersion analysis following magnesium oxide and magnesium citrate treatment of healthy subjects | citrate, oxide | 22433473 |
| 2003 | Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study | citrate, oxide, glycinate | 14596323 |
3 additional rows
| Year | Study | Salts measured | PubMed |
|---|---|---|---|
| 1990 | Magnesium bioavailability from magnesium citrate and magnesium oxide | citrate, oxide | 2407766 |
| 1990 | Effect of magnesium citrate and magnesium oxide on the crystallization of calcium salts in urine | citrate, oxide | 2299712 |
| 2001 | Bioavailability of US commercial magnesium preparations | oxide, chloride, lactate, aspartate | 11794633 |
Source · PubMed-checked study registry · registry checked 2026-08-10 · release 2026-08-10-f441aa9f · CSV · method
How many labels name both citrate and lactate?
2 of 212 labels naming citrate also name lactate as of 2026-08-10; a named blend does not establish how much magnesium each salt contributes.
measured| Label | Declared elemental per serving | NIH DSLD |
|---|---|---|
| GNC Super Magnesium 400 mg | 400 mg | 224737 |
| Indiana Botanic Gardens Triple Magnesium Advantage | 400 mg | 77282 |
Source · Chemical formulas and NIH DSLD labels · snapshot 2026-08-10 · release 2026-08-10-f441aa9f · CSV · method
What does every dose from 25 to 1,000 mg of magnesium need in each salt?
The table converts 40 elemental amounts, 25 to 1,000 mg in 25 mg steps, into compound mass and size 00 capsules for both salts, against 730 mg per size 00 capsule at powder density 0.8 g/mL, the top of the usual 0.6–0.8 range. The first eight rows are shown; the rest open below.
computed| Elemental magnesium | citrate compound | citrate size 00 | lactate compound | lactate size 00 |
|---|---|---|---|---|
| 25 mg | 155–221 mg | 1 | 208–245 mg | 1 |
| 50 mg | 309–442 mg | 1 | 416–491 mg | 1 |
| 75 mg | 464–664 mg | 1 | 624–736 mg | 1–2 |
| 100 mg | 619–885 mg | 1–2 | 833–981 mg | 2 |
| 125 mg | 774–1,106 mg | 2 | 1,041–1,227 mg | 2 |
| 150 mg | 928–1,327 mg | 2 | 1,249–1,472 mg | 2–3 |
| 175 mg | 1,083–1,549 mg | 2–3 | 1,457–1,717 mg | 2–3 |
| 200 mg | 1,238–1,770 mg | 2–3 | 1,665–1,963 mg | 3 |
32 additional rows
| Elemental magnesium | citrate compound | citrate size 00 | lactate compound | lactate size 00 |
|---|---|---|---|---|
| 225 mg | 1,392–1,991 mg | 2–3 | 1,873–2,208 mg | 3–4 |
| 250 mg | 1,547–2,212 mg | 3–4 | 2,082–2,453 mg | 3–4 |
| 275 mg | 1,702–2,434 mg | 3–4 | 2,290–2,699 mg | 4 |
| 300 mg | 1,856–2,655 mg | 3–4 | 2,498–2,944 mg | 4–5 |
| 325 mg | 2,011–2,876 mg | 3–4 | 2,706–3,189 mg | 4–5 |
| 350 mg | 2,166–3,097 mg | 3–5 | 2,914–3,435 mg | 4–5 |
| 375 mg | 2,321–3,319 mg | 4–5 | 3,122–3,680 mg | 5–6 |
| 400 mg | 2,475–3,540 mg | 4–5 | 3,331–3,925 mg | 5–6 |
| 425 mg | 2,630–3,761 mg | 4–6 | 3,539–4,171 mg | 5–6 |
| 450 mg | 2,785–3,982 mg | 4–6 | 3,747–4,416 mg | 6–7 |
| 475 mg | 2,939–4,204 mg | 5–6 | 3,955–4,661 mg | 6–7 |
| 500 mg | 3,094–4,425 mg | 5–7 | 4,163–4,907 mg | 6–7 |
| 525 mg | 3,249–4,646 mg | 5–7 | 4,371–5,152 mg | 6–8 |
| 550 mg | 3,403–4,867 mg | 5–7 | 4,580–5,397 mg | 7–8 |
| 575 mg | 3,558–5,088 mg | 5–7 | 4,788–5,643 mg | 7–8 |
| 600 mg | 3,713–5,310 mg | 6–8 | 4,996–5,888 mg | 7–9 |
| 625 mg | 3,868–5,531 mg | 6–8 | 5,204–6,133 mg | 8–9 |
| 650 mg | 4,022–5,752 mg | 6–8 | 5,412–6,379 mg | 8–9 |
| 675 mg | 4,177–5,973 mg | 6–9 | 5,620–6,624 mg | 8–10 |
| 700 mg | 4,332–6,195 mg | 6–9 | 5,828–6,869 mg | 8–10 |
| 725 mg | 4,486–6,416 mg | 7–9 | 6,037–7,115 mg | 9–10 |
| 750 mg | 4,641–6,637 mg | 7–10 | 6,245–7,360 mg | 9–11 |
| 775 mg | 4,796–6,858 mg | 7–10 | 6,453–7,605 mg | 9–11 |
| 800 mg | 4,950–7,080 mg | 7–10 | 6,661–7,851 mg | 10–11 |
| 825 mg | 5,105–7,301 mg | 7–11 | 6,869–8,096 mg | 10–12 |
| 850 mg | 5,260–7,522 mg | 8–11 | 7,077–8,342 mg | 10–12 |
| 875 mg | 5,415–7,743 mg | 8–11 | 7,286–8,587 mg | 10–12 |
| 900 mg | 5,569–7,965 mg | 8–11 | 7,494–8,832 mg | 11–13 |
| 925 mg | 5,724–8,186 mg | 8–12 | 7,702–9,078 mg | 11–13 |
| 950 mg | 5,879–8,407 mg | 9–12 | 7,910–9,323 mg | 11–13 |
| 975 mg | 6,033–8,628 mg | 9–12 | 8,118–9,568 mg | 12–14 |
| 1,000 mg | 6,188–8,850 mg | 9–13 | 8,326–9,814 mg | 12–14 |
Source · Chemical formulas and NIH DSLD labels · snapshot 2026-08-10 · release 2026-08-10-f441aa9f · CSV · method