The human body requires a well-planned balanced diet with all necessary vitamins, minerals, proteins, and other essential components to function at its fullest capacity. The absence of any component can lead to a series of physical and mental issues that can become fatal with time if untreated.
One such important part of our daily diet is magnesium. We can get magnesium in our diet through a multitude of food items, but when we subscribe to practices such as veganism, we might see our choices dwindling.
In this article, we will be discussing the best vegan magnesium supplements, their pros and cons, and everything else you might want to know before making up your mind.
We have also provided an in-depth guide about the requirement of magnesium in our daily diet. But first, let’s see the top 5 vegan magnesium supplements currently available in the market.
The 5 Best Vegan Magnesium Supplements
If you look a little, you will find numerous vegan magnesium supplements in the market, but the tricky part is figuring out the source of the final product. Often, the manufacturing process involves questionable practices that go unnoticed by the common eye. Below, we have listed the best 5 plant-based magnesium supplements:
I had the chance to try out Future Kind’s vegan magnesium supplement, and I must say these supplements helped me in improving my sleep, reducing stress which impacted my overall health positively.
What really sets Future Kind’s supplement apart from others is its use of chelated magnesium glycinate, which is highly bioavailable and efficient in the body.
I found Future Kind’s vegan magnesium supplement to be highly effective and efficient, and I appreciate the company’s commitment to sustainability and ethical practices. Each bottle uses post-consumer recycled materials and contains 30 servings, which is enough for a month’s supply.
- 100% vegan
- Environment-friendly packaging and shipping
- Contains chelated magnesium glycinate (a more effective form of magnesium)
- Extremely affordable
From my own experience with the product, I would definitely recommend Naturelo’s vegan magnesium supplements for anyone looking for an affordable and high-quality magnesium glycinate supplement.
With a 200mg dose per bottle, these supplement provided an adequate daily intake of magnesium, along with sufficient intake I experienced additional benefits, including relief from cramps, migraines, and insomnia.
One thing that caught my attention and is also backed by scientific research and customer reviews is that these supplements are easy for the body to absorb and digest.
Also they are free from major allergens, contamination, and genetically modified ingredients, making them safe to consume and environmentally-friendly.
- 100% vegan friendly
- Does not include major allergens, GMOs, and contaminants
- Has a bioavailable form of magnesium
- More expensive than Future Kind’s supplement
Our investigation demonstrated that Puori’s magnesium zinc supplement is an excellent choice for anyone looking to improve their energy levels, muscle work and recovery, and overall well-being.
These supplements have a combination of zinc with vitamin B6 (ZMA) and malic acid and are easy-to-swallow. Furthermore, this supplement help regulate fluid and electrolyte levels in the body, which can be lost through sweat during strenuous activity or stress.
This makes it a great option for athletes or anyone leading an active lifestyle. Each batch has been tested for scientific accuracy and efficacy in the labs making Puori a high-quality and effective magnesium supplement.
- Helps fight fatigue and tiredness
- Supports high energy levels
- Recommended for muscle work and recovery
- Cases of stomach upset
We tested out Natural Vitality’s vegan magnesium supplements and found them to be an excellent option for those who struggle with swallowing capsules.
They use magnesium carbonate, which is easier to absorb, and more bioavailable than other forms of magnesium. One of the standout features of Natural Vitality’s supplements is their delivery form, which can be scheduled periodically if desired by the buyer.
This ensures that you never run out of your daily magnesium intake, making it a convenient option for busy individuals. With 113 servings of 350mg each, these supplements offer a wide range of dosages, with recommended daily intake varying from ½ to 2 teaspoons a day.
- The good form of magnesium
- Available in convenient delivery forms
- Large servings per product
- Limited availability
We gave this product a thorough try and can confirm that Megafood’s vegan magnesium tablets are truly worth the hype they have received. These supplements aid in muscle relaxation and has a high zinc content that supports red blood cell growth along with that it also contains probiotic digestive enzymes.
What sets this supplement apart is its unique formulation, which blends various vegetables and fruits to provide a well-rounded nutrient profile. We were impressed by the 90 tablet pack, priced at just 25 dollars, which means it provides a daily dose of one magnesium tablet for about a quarter of a buck.
Last but not the least, one of the more crucial reasons to go for this is its non-GMO certification which also specifies that no artificial flavor, color, or sweeteners have been used for its making.
- Promotes energy production
- Provides essential nutrition
- Supports healthy moms and babies
- Facilitates baby’s development
- Clinically proven absorption
- Taste can be off-putting
- Hard to swallow pills
Plant-Based Magnesium Supplements – A Comprehensive Buying Guide
Are Vegans Deficient in Magnesium?
The short answer is yes, vegans are predisposed to quite a few dietary deficiencies, magnesium being one of them. According to research, magnesium supplements can assist in improving sleep issues such as insomnia and restless leg syndrome. It can also cure cases of fatigue, nausea, and cramps triggered by magnesium deficiency.
If you are vegan, magnesium might not be common in your diet if you prefer to throw in a few seeds and nuts only, but it is not impossible. There are food ingredients that contain magnesium while still being vegan-friendly.
How Much Magnesium Do You Need A Day?
If we speak about the recommended daily allowance of magnesium, it ranges from 310 to 420 mg for adults. The good news is that since you will be getting some amount of magnesium from your food, the supplements will not need to fulfill a whole 400mg worth of daily requirement.
Here’s the recommended daily allowance (RDA) table for magnesium:
|Birth to 6 months||30 mg||30 mg|
|7-12 months||75 mg||75 mg|
|1-3 years||80 mg||80 mg|
|4-8 years||130 mg||130 mg|
|9-13 years||240 mg||240 mg|
|14-18 years||410 mg||360 mg||400 mg||360 mg|
|19-30 years||400 mg||310 mg||350 mg||310 mg|
|31-50 years||420 mg||320 mg||360 mg||320 mg|
|51+ years||420 mg||320 mg|
What Are the Best Sources of Vegan Magnesium?
As we mentioned, there are quite a few vegan options if you are magnesium deficient. While vegan magnesium supplements are helpful without a doubt, you might still want to consume some natural foods with magnesium.
Here’s a list of non-processed and non-fortified vegan sources of magnesium you can include in your daily diet:
|Food||Magnesium (per 100g)|
|Squash and Pumpkin Seeds||550 mg|
|Brown Rice||44 mg|
|Lima Beans||74 mg|
|Dark Chocolate||228 mg|
|Flax seeds||392 mg|
|Hemp seeds||700 mg|
|Sesame seeds||351 mg|
Simply add some plant-based foods in your diet such as seeds like flax seeds, chia seeds, or hemp seeds in your diet, and you will be consuming some amount of your daily recommended magnesium value.
What Are the Types of Magnesium Supplements
Vegan magnesium supplements that are mostly mineral-based are usually difficult to digest for the human body. You will find numerous poorly absorbed magnesium supplements that may lead to stomach issues. While more easily digestible magnesium supplements are a little more expensive, they are definitely worth the consideration.
Here is a list of the various magnesium forms in vegan magnesium supplements, rated from best to worst:
- Chelated magnesium glycinate
- Non-chelated Magnesium glycinate
- Magnesium sulfate
- Magnesium malate
- Magnesium citrate
- Magnesium oxide
Needless to say, magnesium glycinate is the most effective and efficient form out of the list, and its chelated version is even easier to absorb and digest.
For that very reason, it also happens to be a little more expensive in comparison to the rest. Note that it is always recommended to ask a doctor before consuming magnesium supplements. Chelated magnesium might not be the best pick if you suffer from kidney issues or allergies.
In conclusion, magnesium is an essential mineral for overall health, and vegans may need to pay special attention especially those who have started their vegan journey need to look after their magnesium intake since many vegan foods are not high in this nutrient. While it is possible to get magnesium from food sources, some vegans may benefit from taking magnesium supplements to ensure they are getting enough.
However, it’s important to note that supplements are not the only way for vegans to get their magnesium. Eating a varied and balanced diet that includes magnesium-rich foods like seeds, nuts, legumes, and dark leafy greens can also help boost magnesium intake. Additionally, vegan meal replacement shakes can be a convenient way to ensure that you are getting the nutrients you need, including magnesium.