Each capsule delivers 135mg of **Magnesium** split between two well-absorbed forms — citrate and Albion dimagnesium malate. At the label's suggested 1-3 capsules daily, you're looking at 135-405mg, which covers the full clinical supplemental range of 100-400mg. To hit the effective upper end for goals like sleep support, muscle recovery, or stress reduction, you'll want to take the full three capsules.

The dual-form approach works in your favor here. **Magnesium citrate** absorbs well and has a mild relaxation effect, while **magnesium malate** is linked to energy production and may be gentler on your stomach. Both are solidly above the poorly absorbed oxide form that shows up in many formulas.

The one thing to know: at a single capsule, 135mg is on the lower end — enough for general maintenance but likely not enough to move the needle if you're actively addressing a deficiency or targeting sleep quality. Plan on two to three capsules daily to get full benefit.