Magnesium in Vegan Diets: From Sources to Supplements

By Jonathan Hunsaker

Reading Time: 8 minutes

Understanding the role of magnesium in vegan diets is crucial for maintaining optimal health. This essential mineral plays a significant part in numerous bodily functions, including nerve function, energy production, muscle function, and bone health.

In this blog post, we will explore how magnesium-rich foods can contribute to optimal health and peak performance in vegan diets. We’ll also explore how it contributes to overall well-being and peak performance.

We’ll identify key sources of magnesium suitable for vegans and discuss potential symptoms of deficiency along with effective treatment options. Lastly, we will evaluate the need for supplements to ensure adequate intake of magnesium in vegan diets.

Unlock the Benefits of Magnesium in Vegan Diets

To ensure optimal health, vegans should make sure their diet is providing all the essential nutrients – including magnesium. One such nutrient is magnesium – a mineral that plays an integral role in over 300 biochemical reactions within our bodies. From supporting muscle and nerve function to aiding digestion, maintaining heart health, and boosting immunity, magnesium has numerous benefits.

Magnesium also helps regulate blood sugar levels and promotes normal blood pressure. For athletes or those with physically demanding lifestyles, this mineral aids in protein synthesis and energy production.

However, meeting your daily magnesium requirements on a vegan diet can be challenging due to its limited sources. But don’t worry. With proper planning and knowledge about where to find this crucial nutrient, you can easily incorporate enough magnesium into your meals.

The Importance of Magnesium for Vegans

Vegans need just as much magnesium as anyone else – around 400mg per day for men aged 19-30 years old; slightly less for women at approximately 310mg per day. This requirement increases with age.

As vegans exclude dairy products from their diets which are high in calcium – another vital mineral – they may have higher absorption rates of dietary magnesium compared to non-vegans because these two minerals compete for absorption sites within the body.

Incorporating Magnesium-Rich Foods into Your Diet

  • Nuts & Seeds: Almonds, cashews, and flaxseeds are rich sources of magnesium.
  • Fruits & Vegetables: Bananas, avocados, and leafy greens like spinach provide good amounts too.
  • Whole Grains: Quinoa and brown rice are packed with this beneficial mineral.
  • Pulses & Legumes: Black beans or lentils should be included regularly in your meals.

Magnesium Supplementation: A Convenient Option?

If you struggle to meet your daily intake through food alone or if you’re dealing with certain health conditions that affect nutrient absorption (like Crohn’s disease), consider taking a supplement like Organixx’s clean organic supplements designed specifically for healthier living.

Key Takeaway: 

Magnesium is an essential mineral for vegans, playing a crucial role in various bodily functions. Vegan diets can lack magnesium sources but incorporating nuts and seeds, fruits and vegetables, whole grains, pulses, and legumes can help meet daily requirements. Magnesium supplementation may also be necessary for those who struggle to get enough through food alone or have health conditions affecting nutrient absorption.

The Importance of Magnesium in a Vegan Diet

Magnesium is a mineral that’s involved in over 300 biochemical reactions in our bodies. It’s essential for nerve function, muscle contraction, heartbeat regulation, and bone health. For vegans, understanding the role of magnesium is crucial.

Why Magnesium is Vital

Magnesium is a key player in energy production. It helps convert food into energy and aids protein synthesis – both vital for vegans who need to ensure they’re getting enough nutrients from plant-based sources. Additionally, it supports immune system functionality, which is especially important during cold and flu season.

Magnesium & Metabolism

Studies have found that magnesium plays a significant role in metabolism. Magnesium’s impact on glucose control and insulin metabolism can help to promote healthy body weight, thereby decreasing the risk of diseases such as diabetes. 

Adequate Intake for Vegans

  • Men: Men aged 19-30 should aim for 400mg per day, increasing slightly to 420mg per day for those over 31.
  • Women: Women aged 19-30 should aim for around 310mg per day, increasing to about 320mg after turning 31.

If you’re unsure whether you’re meeting these targets through your diet alone or suspect that you might have low levels of magnesium due to symptoms such as fatigue or muscle cramps, speak with your healthcare provider about potentially adding supplements to your routine. Remember, every individual’s needs are unique, so always consult with a professional before making any changes related to supplementation.

Sources of Magnesium for Vegans

Lucky for you, there are plenty of plant-based sources of this essential mineral. Take a peek at some of the top choices for getting your magnesium.

Plant-Based Foods Rich in Magnesium

Don’t be deceived into believing that only fruits and vegetables contain the magnesium your body requires. Legumes, grains, nuts, and seeds are all excellent sources too. Check out these top picks:

  • Spinach: Popeye was onto something – a cup of cooked spinach has about 157mg of magnesium.
  • Quinoa: This trendy grain packs a punch with approximately 118mg per cup.
  • Almonds: Snack on an ounce of these bad boys for around 80mg of magnesium.
  • Chia Seeds: Don’t underestimate these tiny seeds – they have nearly 95mg of magnesium per ounce.

Magnesium-Fortified Foods

Some processed vegan-friendly foods are fortified with extra nutrients, including magnesium. Check out breakfast cereals or plant-based milk alternatives, but always read the label to make sure you’re getting enough.

Magnesium Supplements for Vegans

If you’re struggling to get adequate amounts of magnesium from vegan foods alone, consider taking a vegan-friendly magnesium supplement. It’s an easy way to boost your intake without drastically changing your eating habits.

By incorporating these diverse sources of magnesium into your vegan diet, you can maintain optimal health while sticking to your ethical eating principles. Most of these high-quality supplements also include other minerals and nutrients that help support blood sugar control, improve gut health, and are an excellent source of dietary fiber, also with being sources of magnesium. Remember to aim for variety rather than relying on one source exclusively.

Magnesium Deficiency: Symptoms & Treatment

As a vegan, it is important to be aware of the indications that may point toward an insufficient magnesium intake. Magnesium is vital for the body’s functioning, as it participates in various metabolic processes such as protein synthesis, muscle and nerve activity control, blood glucose regulation (ie. lower blood sugar levels), and pressure maintenance. Maintaining adequate magnesium levels is imperative for preserving health – both mental and physical.

Symptoms of Magnesium Deficiency

Muscle cramps or twitches, anxiety, depression, weak bones, fatigue, high blood pressure, asthma, irregular heartbeat, and even heart disease are some of the symptoms associated with magnesium deficiency. If you experience any of these symptoms persistently without an apparent cause or if they worsen over time despite treatment efforts, it might indicate that your body lacks sufficient amounts of this critical mineral.

Treating Magnesium Deficiency

If you suspect that you have a magnesium deficiency after observing some telltale signs like those mentioned above, it’s important to consult with your healthcare provider before starting any supplementation regimen on your own. 

In most cases, dietary changes are usually enough to correct mild deficiencies. Foods rich in magnesium include green leafy vegetables like spinach and Swiss chard, legumes such as black beans, lentils, chickpeas, peas, etc., nuts, pumpkin seeds, hemp seeds, sunflower seeds, chia seeds, whole grains, avocados, bananas, dark chocolate, tofu, and soya products. 

It is important to ingest enough magnesium-rich foods as well as many other essential nutrients that can be found in a healthy, plant-based diet. Not only will your body welcome all these important nutrients, but you will also enjoy tasty dietary sources of most nutrients. Popular vegan foods can be simple to incorporate into one’s daily diet. It is as simple as adding some sesame seeds to a salad, brazil nuts to a batch of muffins, pumpkin seeds to homemade trail mix, or cocoa powder in cooking.

If dietary changes aren’t enough, taking a supplement could be beneficial, but always under medical supervision. Excessive intake can lead to adverse effects like diarrhea, nausea, stomach cramps, laxative effect, kidney problems, low blood pressure, slowed heart rate, and confusion, among other things. 

Therefore, it is essential to consider individual factors such as age, sex, weight, physical activity level, underlying health conditions, and lifestyle habits when determining an appropriate nutritional plan. Hence, an individualized approach toward nutrition is key to achieving optimal wellness.

Key Takeaway: 

Being magnesium deficient is a common problem for vegans, which can lead to various symptoms such as muscle cramps, anxiety, and irregular heartbeat. While dietary changes are usually enough to correct mild deficiencies, supplements should be taken under medical supervision due to potentially adverse effects. It’s important to consult with your healthcare provider if you suspect that you are in need of more magnesium.

Magnesium Supplements for Vegans

As a vegan, ensuring your intake of magnesium is adequate is essential. While many plant-based foods are rich in this mineral, sometimes supplementation may be necessary. How to pick a magnesium supplement that suits your vegan diet? Let’s explore.

Finding Vegan-Friendly Magnesium Supplements

Not all supplements are equal, and some may include components sourced from animals. When looking for magnesium supplements, opt for those labeled as vegan or plant-based to ensure they meet your dietary needs.

Different Types of Magnesium Supplements

Several types of magnesium supplements are available:

  • Magnesium Citrate: Highly bioavailable and common.
  • Magnesium Oxide: Contains more elemental magnesium per dose but is less absorbable than citrate.
  • Magnesium Glycinate: Gentle on the stomach and great for those with digestive issues.
  • Magnesium Taurate: Combines magnesium with taurine, an amino acid beneficial for heart health.

All these types can be found in vegan-friendly versions. Just check labels carefully.

Picking High-Quality Supplements

Quality should be a priority when choosing any supplement. Look for brands that have third-party testing or carry seals from reputable organizations like USP (U.S Pharmacopeia). These certifications provide assurance about the purity and potency of products.


Also consider factors such as dosage level (usually recommended between 310-420mg/day), potential allergens if any exist within other ingredients used in formulation, etc., before making a final decision regarding purchase.


Remember though – while taking additional nutrients can help fill gaps left by certain diets; nothing replaces well-balanced meals filled with variety wholefoods. So always aim first at improving overall eating habits before turning towards pill bottles.

FAQs in Relation to Magnesium in Vegan Diets

Is a vegan diet high in magnesium?

Yes, a well-balanced vegan diet can be rich in magnesium, primarily from legumes, whole grains, nuts, and seeds, such as pumpkin seeds, brazil nuts, leafy greens, and chia seeds.

What are the hardest nutrients to get on a vegan diet?

Vitamin B12, Omega-3 fatty acids, Iron, and Zinc are the most challenging nutrients for vegans to obtain.

What mineral is most likely to be lacking in a vegan diet?

Vegans may struggle with getting enough Calcium and Iron due to limited food sources, but supplements and fortified foods can help.

What foods deplete magnesium in the body?

Foods high in sugar, caffeine, or alcohol can lead to the depletion of magnesium levels in the body, so it’s best to limit consumption.


Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Magnesium Supplement

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