200 mg or 24 mg? How to read magnesium on a supplement label
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Short answer: Magnesium in supplements is always bound to another molecule. The weight of that compound, for example 200 mg of magnesium bisglycinate, is not the amount of magnesium inside it. The magnesium itself is called elemental magnesium, and it is the number that counts toward your daily intake. In REGENYX Wellness Night Recovery, 200 mg of magnesium bisglycinate provides 24 mg of elemental magnesium.
Last reviewed: October 3, 2026.
What is elemental magnesium?
Elemental magnesium is the magnesium atom itself, separate from whatever it is bound to: oxide, citrate, glycine and so on. A Supplement Facts panel lists the amount of the mineral, with its source in parentheses, for example "Magnesium (as magnesium bisglycinate) 24 mg." Some brands also print the compound weight elsewhere on the pack, which is where confusion starts.
How much of each form is actually magnesium?
| Form | Approximate elemental magnesium by weight |
|---|---|
| Magnesium oxide | About 60% |
| Magnesium citrate | About 16% |
| Magnesium malate | About 15% |
| Magnesium glycinate or bisglycinate | About 12 to 14% |
| Magnesium L-threonate | About 7% |
Exact figures depend on the ingredient grade a manufacturer buys, so the label's elemental number is the one to trust. The magnesium bisglycinate in Night Recovery provides 24 mg of magnesium per 200 mg, or 12%.
How much magnesium do adults need?
The National Institutes of Health sets these Recommended Dietary Allowances, from food and supplements combined:
| Age | Men | Women |
|---|---|---|
| 19 to 30 | 400 mg | 310 mg |
| 31 and older | 420 mg | 320 mg |
Separately, the upper limit for magnesium from supplements and medications is 350 mg a day for adults. Magnesium from food doesn't count toward that limit. (NIH Office of Dietary Supplements)
Where does 24 mg fit?
The Daily Value for magnesium on US labels is 420 mg, so 24 mg is about 6%. Night Recovery is not a high-dose magnesium product. Magnesium bisglycinate was chosen as a chelated form that is gentle on the stomach, at an amount that stays far below the supplement upper limit.
How do you add up magnesium across products?
- Use the elemental number from each Supplement Facts panel, not the compound weight.
- Add up every supplement and medication that contains magnesium, including antacids and laxatives.
- Keep supplemental magnesium at or below 350 mg a day unless a clinician tells you otherwise, especially if you have kidney problems.
For more on reading labels, see How to read a recovery powder label.
FAQ
Is magnesium bisglycinate the same as magnesium glycinate?
The names are often used interchangeably. Bisglycinate describes magnesium bound to two glycine molecules.
Does magnesium from food count toward the 350 mg limit?
No. The limit applies only to magnesium from supplements and medications.
Why does Night Recovery list both 200 mg and 24 mg?
200 mg is the weight of the magnesium bisglycinate compound. 24 mg is the elemental magnesium inside it.
This content is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.