At 400mg of elemental **Magnesium** per capsule, you're hitting the top of the clinically studied supplemental range (100–400mg) in a single dose. That's enough to meaningfully support muscle relaxation, energy production, and sleep quality — areas where magnesium deficiency (which affects over half the population) makes supplementation particularly impactful.

The formula blends three forms: **Magnesium Citrate**, **Magnesium Aspartate**, and **Magnesium Oxide**. Citrate absorbs reasonably well, but oxide has roughly 4% absorption — so a portion of that 400mg label dose passes through your body without much benefit. Your actual absorbed magnesium will be lower than the number on the label.

This dose sits above the 350mg tolerable upper limit for supplemental magnesium, and the oxide and citrate fractions are more likely to cause loose stools than gentler forms like glycinate. If that's an issue, splitting the capsule across two meals or taking it with food can help.