Here are common types of magnesium supplements with the amount of elemental magnesium per 500mg.
Magnesium oxide (300mg)
Magnesium carbonate (210mg)
Chelated magnesium/Magnesium glycinate (90mg)
Magnesium citrate (80mg)
Magnesium chloride (60mg)
Magnesium taurate (45mg)
Magnesium malate (33mg)
Magnesium orotate (31mg)
While the amount of elemental magnesium is important, the bioavailability (absorption rate) is even more important. The types that are the most easily absorbed are magnesium orotate, magnesium citrate, and chelated magnesium (magnesium glycinate).
Avoid ((( magnesium oxide ))) (the most common form used in multivitamins). Magnesium oxide has the most elemental magnesium but it’s the least absorbed form of magnesium. Only about 4% of the elemental magnesium in magnesium oxide is absorbed – a measly 12mg in a 500mg tablet!
There are two magnesium supplements I recommend. Start with Doctor’s Best High Absorption Magnesium. It has 100mg of elemental magnesium (magnesium glycinate) per tablet.