Magnesium BHB in Retride: What It Is and How Much You Get
Magnesium BHB is the ketone body beta-hydroxybutyrate bound to magnesium. Retride's label lists it in a 60 mg blend with calcium and sodium BHB, with no split published. Magnesium is about a tenth of the salt's weight, so a serving holds at most about 6 mg, far under the 350 mg supplement limit. Study doses of BHB salts were 10 to 24 grams.
What is magnesium BHB in Retride?
A ketone body paired with a mineral, so it can be a powder.
Magnesium BHB is beta-hydroxybutyrate (BHB) bonded to magnesium. BHB is the main ketone body your liver makes when carbs are low. On its own it is an acid, so makers pair it with a mineral to get a dry, stable powder.
Retride lists magnesium BHB first in its blend. The other two partners are calcium BHB and sodium BHB. All three bring the same BHB molecule. Only the mineral changes.
When the salt dissolves in your gut, it splits into two parts. BHB is absorbed as a ketone. Magnesium is handled like magnesium from any other supplement.
- Ketone salt
- BHB + magnesium
- First in the blend
- Amount not published
- Capsule form
How much magnesium is in Retride?
Two ceilings: the 60 mg blend, and the mineral's share of the salt.
The label does not say. The Supplement Facts panel shows one proprietary blend of 60 mg for all three salts, with no split between them. That gives a hard ceiling, but not an exact number.
There is a second ceiling from simple chemistry. Magnesium makes up only about a tenth of the weight of magnesium BHB. The rest is the BHB part. So even in the extreme case where all 60 mg were magnesium BHB, the magnesium itself would be about 6 mg.
- Magnesium BHB is named on the labelShown
- Whole blend: 60 mg per 2-capsule servingShown
- Milligrams of magnesium BHB per servingNot published
- Milligrams of elemental magnesium per servingNot published
- Magnesium ceiling: about 6 mg (our arithmetic)Estimate
The 6 mg figure is our own math from molecular weights. It is an upper bound, not a label value. The real amount is lower, because calcium and sodium BHB take up part of the 60 mg.
Is the magnesium in Retride close to the upper limit?
A few milligrams against a 350 mg supplement limit.
No, it is far below it. The adult upper limit for magnesium from supplements is 350 mg a day (NIH ODS Magnesium fact sheet, 2026). The most magnesium a Retride serving could hold is about 6 mg, under 2% of that limit.
Magnesium amounts on one scale (bar length = share of 420 mg)
Magnesium reference numbers for adults
| Number | What it means | Source |
|---|---|---|
| 310–320 mg a day | RDA for adult women, from all sources | NIH ODS Magnesium fact sheet, 2026 |
| 400–420 mg a day | RDA for adult men, from all sources | NIH ODS Magnesium fact sheet, 2026 |
| 350 mg a day | Upper limit for magnesium from supplements only | NIH ODS Magnesium fact sheet, 2026 |
| ≈ 6 mg or less | Most magnesium a Retride serving could hold | Label blend + our arithmetic |
The RDA is a daily target that includes food. The upper limit counts only supplements and medicines. That is why the RDA can sit above the limit without any conflict.
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What are the side effects of magnesium BHB?
Loose stools and nausea come from large doses, not small ones.
Gut symptoms are the main side effects, and they depend on dose. High doses of supplemental magnesium can cause diarrhea, nausea and belly cramps (NIH ODS Magnesium fact sheet, 2026). Large ketone salt drinks cause similar mild gut complaints (Stubbs et al., 2019).
- 1
Salt reaches the gut
The capsule opens and the salt dissolves in the stomach and small intestine.
- 2
Unabsorbed magnesium pulls in water
Magnesium that is not absorbed draws water into the bowel.
- 3
Stools loosen at high doses
This is why some magnesium products are used as laxatives.
- 4
Tiny doses rarely reach that point
A few milligrams, as in Retride, is far below the amounts linked to these effects.
In the ketone drink study, high-dose salt drinks had a gut symptom score of 13.8, versus 2.0 for low-dose drinks (Stubbs et al., 2019). Those drinks held grams of BHB. Retride holds milligrams. The full list for the formula is on the Retride side effects page.
Who should ask a doctor before taking Retride for its magnesium?
Four groups who should get a second opinion.
Most healthy adults have little to worry about from a few milligrams of magnesium. A few groups should still check first, mainly because of the kidneys or other supplements.
Kidney disease
Weak kidneys clear magnesium poorly, so even small extra amounts deserve a doctor's view.
Other magnesium pills
Add every source together. Keep supplement magnesium at or under 350 mg a day.
Pregnant or nursing
The label asks pregnant or nursing mothers to consult a physician first.
Under 18
The label asks anyone under 18 to see a physician first. Retride is made for adults.
How much BHB did magnesium BHB studies use?
Studies measured BHB salts in grams.
Human studies of BHB salts used grams, not milligrams. No study we found tested magnesium BHB alone at a label-sized dose. The main trials gave 10 to 24 grams of BHB salts a day. Retride gives 60 mg of all three salts combined.
BHB salt research doses
| Study | Dose of BHB salts | Main finding |
|---|---|---|
| Stubbs et al., 2017 | About 12 or 24 g per drink (sodium and potassium salts) | Blood BHB peaked near 1.0 mM; each drink carried 1.6–3.2 g of each mineral |
| Buga et al., 2021 | About 24 g a day for 6 weeks, with a keto diet | Weight fell 7.3 kg with salts and 8.0 kg with placebo |
| Roeth et al., 2025 | 10 g a day with a calorie deficit | 3.05 kg vs 1.51 kg; the gap was not significant |
| Stubbs et al., 2019 | High-dose vs low-dose salt drinks | Higher doses caused more gut symptoms |
BHB salt doses on one scale (bar length = share of 24 g)
The 60 mg blend is roughly 170 to 400 times smaller than the study doses. More on this gap is in the BHB ketones guide.
Where else can you get magnesium besides magnesium BHB?
Food first, standard supplements second.
Food is the main source of magnesium for most people. Supplements fill gaps. A BHB capsule is not a practical magnesium source, because it holds so little.
Nuts, seeds, beans, leafy green vegetables and whole grains are good sources. Many of these are low in carbs, so seeds, nuts and greens fit a keto plan well.
Common forms include magnesium citrate, oxide and glycinate. Their labels list the elemental magnesium in milligrams, which makes it easy to stay under 350 mg (NIH ODS Magnesium fact sheet, 2026).
Magnesium BHB carries magnesium as a side effect of making BHB into a powder. In Retride, the amount is not published and is at most about 6 mg.
On a low-carb diet, people often eat fewer whole grains and beans. Leafy greens, pumpkin seeds and almonds are easy ways to keep magnesium up. The {a('keto-diet-guide', 'keto diet guide')} has a sample day.
How does magnesium BHB compare with the other Retride salts?
Same ketone, three different minerals.
All three salts carry the same BHB. They differ in which mineral rides along and how much of the salt's weight that mineral takes up. The table uses our molecular-weight math as a ceiling.
The three BHB salts in the 60 mg blend
| Salt | Mineral share of the salt | Most mineral if all 60 mg were this salt | Key limit |
|---|---|---|---|
| Magnesium BHB | About 10% | ≈ 6 mg magnesium | 350 mg/day from supplements |
| Calcium BHB | About 16% | ≈ 10 mg calcium | 2,000–2,500 mg/day |
| Sodium BHB | About 18% | ≈ 11 mg sodium | Under 2,300 mg/day |
The real split is not published, so these are ceilings only. Together, the three minerals in a Retride serving must add up to well under 60 mg. To see all ingredients side by side, visit the Retride ingredients page.
Magnesium BHB questions
What is magnesium BHB?
Magnesium BHB is beta-hydroxybutyrate, a ketone body, bound to the mineral magnesium to form a dry salt. The salt form makes BHB stable enough to press into capsules or mix into powders. It is one of three BHB salts in the Retride blend.
How much magnesium BHB is in Retride?
The exact amount is not published. The label lists one 60 mg proprietary blend of magnesium, calcium and sodium BHB per 2-capsule serving, with no split. So the magnesium BHB share is somewhere below 60 mg.
What are the side effects of magnesium BHB?
At large doses, the most likely side effects are stomach upset, loose stools and nausea. High-dose ketone salt drinks caused more gut symptoms than low-dose ones (Stubbs et al., 2019). At the tiny amount in Retride, the magnesium load is a small fraction of the supplement upper limit.
Is magnesium BHB good for weight loss?
There is no good evidence that it is. Studies of BHB salts at 10 to 24 grams a day did not show clear extra weight loss beyond diet (Buga et al., 2021; Roeth et al., 2025). No study has tested magnesium BHB at a milligram dose.
How much magnesium is too much from supplements?
For adults, the upper limit for magnesium from supplements is 350 mg a day (NIH ODS Magnesium fact sheet, 2026). This limit does not count magnesium from food. Going above it raises the chance of diarrhea, nausea and cramps.
Can I take magnesium BHB with a magnesium supplement?
Many people can, but add up the total. Retride adds at most a few milligrams of magnesium, so the other supplement makes up most of your daily amount. Keep the total from all supplements at or under 350 mg unless a doctor advises otherwise.
Is magnesium BHB safe for people with kidney disease?
Ask your doctor first. Healthy kidneys clear extra magnesium, but weak kidneys may not, so magnesium can build up. People with kidney disease are usually told to check any mineral supplement with their care team.
Does magnesium BHB put you in ketosis?
Not at the dose in Retride. Ketosis mainly starts when you cut carbohydrate below about 50 grams a day (StatPearls, Ketogenic Diet, 2023). Even grams of BHB salts raised blood ketones only to about 1 mM for a few hours (Stubbs et al., 2017).
What is the difference between magnesium BHB and magnesium glycinate?
Both are magnesium salts, but the partner molecule differs. In magnesium BHB the partner is a ketone body; in magnesium glycinate it is the amino acid glycine. People usually buy glycinate for the magnesium and BHB salts for the ketone.
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Keep reading
Ingredients
The three BHB salts, the capsule ingredients and how 60 mg compares with research doses.
Read more →Calcium BHB
BHB bound to calcium; at most about 10 mg of calcium per serving vs a 1,000 mg daily need.
Read more →Sodium BHB
BHB bound to sodium; at most about 11 mg of sodium per serving vs grams in study drinks.
Read more →