Magnesium (Orotate)

The above organizes the information really well in a nice little chart.  As for food sources, you can see your options there at the right.  But as for supplement options, I think there is one form of Magnesium that is omitted that actually gets absorbed better than Malate or Citrate and that is Magnesium Orotate.  Try Advanced Research's Magnesium Orotate.  I am surprised that it is not listed, since the orotate has come recommended by a couple of different doctors that I've contacted. I cannot even speak to the recommend amounts in this chart, for some individuals or conditions may require more or may require less from one day to the next.  That is kind of up to your discretion.  "Doctor, Heal Thyself" sort of thing.  Gauge it.  See how you feel.  Take a certain amount one day and see how you feel.  If you need to back off, then do that; if you feel you could tolerate a little more, then try that.  You be your own doctor.  A nurse friend of mine has shared a conflicting opinion with me with regard to magnesium but he does not in his opinion differentiate which form of magnesium to take.  He warned against it causing diarrhea. I've been taking Magnesium Orotate and have not once come even close to that condition, so not sure what the concern is. Maybe the concern exists with other forms, like Magnesium Oxide as the chart suggests.