Best Vegan Magnesium Supplements | The Top Picks

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:

1. Future Kind Vegan Magnesium Glycinate Supplement 

Future Kind has it figured out: chelated magnesium glycinate. Future Kind works with a Good Manufacturing Practice (GMP) certified and FDA-regulated facility within the United States with strict quality and raw material control.

A highly effective and efficient vegan magnesium supplement, Future Kind’s vegan product emphasizes on using recycled material and a type of shipping that can offset carbon.

2. NATURELO Magnesium Glycinate Supplement

These vegan magnesium supplements offer many health benefits, as confirmed by verified customers. Be it helping recover from cramps, migraine, or insomnia. These vegan magnesium supplements seem to be quite effective.

If you are concerned about major allergens, contamination, or genetically modified ingredients, Naturelo’s vegan magnesium supplements are free from all of these. So for a safe to consume and environment-friendly vegan magnesium supplement, Naturelo is a great option.

3. Puori Organic Magnesium Zinc Supplement 

Sufficient magnesium provided by Puori’s organic magnesium zinc supplement might be the answer if you want to improve muscle work and recovery or avert cramps.

It also helps regulate the fluid and electrolyte levels in our body which are lost through sweat when we are working hard and putting out the body through undue stress.

Puori’s product has been offered numerous purity and transparency awards. Each batch has been tested for scientific accuracy and efficacy in the labs.

4. Natural Vitality Calm Magnesium Citrate Supplement

Here’s the kicker: chelated magnesium glycinate is the way to go if you want the most bioavailable and absorbable form of magnesium. It is softer on our stomachs than magnesium carbonate. A selling point of Natural Vitality supplements is its delivery form, which gets scheduled periodically if desired by the buyer.

5.  MegaFood Vegan Magnesium Supplements

It also has a high potency zinc content that supports red blood cell growth. This is one of the best vegan magnesium supplements that is formulated with various blends of vegetables and fruits.

It also contains probiotic digestive enzymes. 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.

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:

Age	Male	Female	Pregnancy	lactation
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
Spinach	87 mg
Brown Rice	44 mg
Lima Beans	74 mg
Dark Chocolate	228 mg
Almonds	270 mg
Bananas	27 mg
Avocados	29 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:

1. Chelated magnesium glycinate
2. Non-chelated Magnesium glycinate
3. Magnesium sulfate
4. Magnesium malate
5. Magnesium citrate
6. 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.

Final Thoughts

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.