The type of magnesium you should take depends on why you are taking it, as different forms have different benefits and bioavailability. Here is a breakdown of the most common forms of magnesium:

1. Magnesium oxide: This is a common, inexpensive form found in many dietary supplements. It contains a high amount of elemental magnesium, but has a lower absorption rate, making it less bioavailable than other forms. It is often used as a laxative.

2. Magnesium citrate: This is magnesium combined with citric acid. It is absorbed more easily than magnesium oxide and is also commonly used as a laxative.

3. Magnesium bisglycinate: This is magnesium combined with the amino acid glycine. It is one of the most absorbable forms of magnesium and is less likely to cause diarrhea. It may also have a calming effect on the brain.

4. Magnesium malate: In this form, magnesium is combined with malic acid. Some believe this form is beneficial for muscle pain and fatigue, as malic acid is involved in cellular energy production.

5. Magnesium taurate: This is magnesium bound to the amino acid taurine. It is often recommended for cardiovascular health.

6. Magnesium L-threonate: This is a newer form of magnesium supplement that has been studied for improving cognitive function and brain health.

7. Magnesium chloride: This form is often found in oils or creams and is applied topically to the skin, or it can be taken orally. This is also the form found in magnesium-rich mineral waters.

8. Magnesium sulfate: Known as Epsom salt, it is used in baths to relieve muscle aches.

9. Magnesium orotate: This is magnesium combined with orotic acid, and it is thought to have beneficial effects on the heart.

Tips:

- If you are looking for a general solution, magnesium bisglycinate or magnesium citrate can be a good starting point, as they are well-absorbed and generally well-tolerated.

- If you are struggling with constipation, magnesium oxide or magnesium citrate can be effective.

- If you are looking for cognitive or brain benefits, it is worth exploring magnesium L-threonate and magnesium bisglycinate.

- For supporting muscle relaxation or sleep, many find magnesium bisglycinate to be useful.

- If you have kidney problems or other specific health issues, consult a healthcare professional before taking magnesium or any dietary supplement.

- If you experience diarrhea after taking a magnesium supplement, you might be taking too much, or you may want to switch to a different form that is less likely to cause such an effect.

It is always a good idea to discuss with your doctor or nutritionist which form of magnesium suits your individual needs and what potential interactions there might be with any medications or other supplements you may be taking.

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