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Elemental Magnesium Calculator: Compare Magnesium Supplements in Pakistan

Clear information about ordering, delivery, returns, payments, and customer support for Nimble Pharma customers in Pakistan.

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Reviewed by: Dr. Fariha Faheem, Pharm.D (R.P.H.) | Built by: Nimble Pharma Editorial Team | Last updated: September 2026

Most magnesium labels in Pakistan print the weight of the magnesium compound (for example "Magnesium Glycinate 360 mg"), not the amount of actual magnesium your body receives. The usable part is called elemental magnesium, and it varies a lot by form. This calculator converts a label figure into elemental magnesium and cost per serving so you can compare products on the same basis.

Enter a label amount to see the elemental magnesium.

Percentages are standard chemistry values for each compound. Products can use hydrated or buffered forms with slightly different figures, so treat results as a close estimate. This tool does not give dosing advice.

Why the form matters

Magnesium cannot be sold on its own. It is always bound to another molecule, and that partner molecule contributes most of the weight on the label. Magnesium oxide is about 60% magnesium by weight, so 500 mg of oxide carries around 300 mg of elemental magnesium. Magnesium glycinate is about 14% magnesium, so 500 mg of glycinate carries around 70 mg. Two bottles that both say "500 mg" can differ by more than four times in actual magnesium.

That does not automatically make oxide the better buy. Oxide is poorly soluble and a lower share of it is absorbed, which is also why it is more likely to cause loose stools. Glycinate delivers less magnesium per milligram but is generally well tolerated. The fair comparison is elemental magnesium per serving together with the form, not the headline number alone.

Elemental magnesium by form

Form Elemental magnesium (approx.) 500 mg of compound gives
Magnesium oxide 60.3% ~302 mg
Magnesium carbonate 28.8% ~144 mg
Magnesium citrate 16.2% ~81 mg
Magnesium malate 15.5% ~78 mg
Magnesium glycinate 14.1% ~71 mg
Magnesium chloride (hexahydrate) 12.0% ~60 mg
Magnesium lactate 12.0% ~60 mg
Magnesium sulfate (heptahydrate) 9.9% ~50 mg
Magnesium taurate 8.9% ~45 mg
Magnesium L-threonate 8.3% ~42 mg

How to read a magnesium label sold in Pakistan

1. Find the compound name

Look for the words after "Magnesium": oxide, citrate, glycinate, and so on. If the label only says "Magnesium 250 mg" with no form, it usually means elemental magnesium, but the form is unknown and you cannot judge tolerability.

2. Check whether the figure is compound or elemental

Phrases like "Magnesium (as magnesium glycinate) 100 mg" mean 100 mg elemental. Phrases like "Magnesium Glycinate 360 mg" mean 360 mg of compound, which is roughly 51 mg elemental. Many Pakistani and imported labels use the second style.

3. Compare per day, not per tablet

Multiply by the number of tablets you would actually take daily, then divide the pack price by the number of days it lasts. Price per day is the honest comparison between a Rs. 400 bottle of oxide and a Rs. 1,500 bottle of glycinate.

Reference intakes for context

The US National Institutes of Health lists a Recommended Dietary Allowance of 400 to 420 mg of magnesium per day for adult men and 310 to 320 mg for adult women, from all sources including food. The tolerable upper limit for supplemental magnesium in adults is 350 mg per day; amounts above this are the range where loose stools become more likely. These are population reference figures, not a prescription for you. Anyone with kidney disease or on regular medication should speak to a doctor or pharmacist before supplementing.

Medical disclaimer: This calculator is an educational tool for interpreting supplement labels. It does not diagnose deficiency, recommend a dose, or replace advice from a qualified healthcare professional. Nimble Pharma products are dietary supplements for nutritional support only.

Related reading

References

  1. National Institutes of Health, Office of Dietary Supplements (2022). Magnesium: Fact Sheet for Health Professionals. ods.od.nih.gov
  2. Ranade VV, Somberg JC (2001). Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. American Journal of Therapeutics. PubMed
  3. Lindberg JS et al. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition. PubMed