Magnesium is a mineral becoming increasingly well-known for its muscle, blood pressure, and sleep quality benefits. Magnesium supplements, in particular, are all the rage right now, with influencers claiming that they’re the key to transforming your health.
If you’re vegan, you may be wondering whether getting enough magnesium from food is possible. Do you need a supplement to prevent becoming deficient? Are they helpful for anything?
That’s where I come in! After hours of research, I’ve come up with a list of the absolute best magnesium sources for vegans. As a vegan registered dietitian, I’ll explain how to meet your needs with a food-first approach and discuss when supplements might or might not be helpful.
What is magnesium?
Magnesium is a mineral found in rocks, seawater, and some foods. Magnesium plays many important roles within the body, including functions like:
- Building proteins
- Muscle contraction
- Nerve function
- Managing blood pressure
- Managing blood sugar levels
- Turning food into energy
- Bone growth
- DNA production
- The production of glutathione (an important antioxidant)
The body can’t produce its own magnesium, so we have to get it from food.
Daily magnesium needs
To keep these physiological processes running smoothly, our bodies need a certain amount of magnesium every day. These needs vary based on age, sex, and life stage.
In the chart below, you can see how magnesium needs vary. In general, men require more magnesium than women, and needs increase with age and pregnancy.
| Age | Daily Magnesium Needs | |
| 0-6 months | 30 mg | |
| 7-12 months | 75 mg | |
| 1-3 years | 80 mg | |
| 4-8 years | 130 mg | |
| 9-13 years | 240 mg | |
| 14-18 years | Men | 410 mg |
| Women Pregnancy | 360 mg 400 mg | |
| 19-30 years | Men | 400 mg |
| Women Pregnancy | 310 mg 350 mg | |
| 31-50 years | Men | 420 mg |
| Women Pregnancy | 320 mg 360 mg | |
| 51+ years | Men | 420 mg |
| Women | 320 mg | |
When looking at nutrition facts labels on packaged foods, you’ll see something called the Daily Value. This is the amount of a nutrient required to prevent deficiency and which is used as a helpful reference on food labels to help people see how much a serving of that food contributes to their daily nutrient needs.
The Daily Value for magnesium is set at 420 milligrams, corresponding to the highest amount listed in the table above — the needs for men 31 years or older. Remember that 420 milligrams is more than women or younger people need, so each serving will actually provide a bigger percentage of their daily needs.
For example, a food with 42 milligrams of magnesium per serving will be labeled as providing 10% of the Daily Value, since 10% of 420 = 42. For a 20-year-old woman needing 310 milligrams per day, a serving of this food will provide 13.5% of her daily needs.
The best magnesium sources for vegans
Overall, the best plant-based sources of magnesium include nuts, seeds, beans, soy foods, whole grains, dark chocolate, green leafy vegetables, and some fruits.
Of course, some foods within these categories are higher in magnesium than others. I’ve listed the top foods below based on typical serving sizes within a vegan eating pattern.
Of course, these aren’t the only foods with magnesium. Many plant-based foods contain smaller amounts of magnesium, which all add up when considering the whole diet.
1. Hemp Seeds
Hemp seeds are the best plant-based source of magnesium I could find, easily beating its competition with 196 milligrams per ounce (a little less than 3 tablespoons). This is almost half the Daily Value for magnesium in just a single serving!
Haven’t tried them before? Add them to smoothies, sprinkle on oatmeal, cereal, pancakes, and non-dairy yogurt, and fold them into the batter for baked goods.
2. Pumpkin seeds
Pumpkin seeds are a close second with 156 milligrams (37% of the Daily Value) in a 1-ounce serving (about a handful).
Enjoy pumpkin seeds:
- As a snack on their own
- In trail mix
- As a topping for oatmeal, smoothie bowls, and non-dairy yogurt
- Sprinkled on roasted vegetables
- As a traditional ingredient in pozole verde (a Mexican soup)
3. Tempeh
This fermented soy food is one of the best sources of protein for vegans. Turns out, it’s also a great source of magnesium with 134 milligrams in 1 cup!
Tempeh is delicious when prepared as tempeh bacon, seasoned crumbles added to pizza or Buddha bowls, or stir-fried with your favorite sauce.
If you haven’t tried making tempeh on your own yet, there are a few cooking tips you’ll need to know first. Check out my Tempeh Cooking Guide for best results.
4. Beans & legumes
All beans and legumes are great sources of protein and dietary fiber, but they’re not equal when it comes to magnesium content.
Black beans, edamame, pinto beans, chickpeas, lentils, and kidney beans are the best sources, as you can see in the chart below:
| Beans/legumes | Magnesium content in 1 cup | % of the Daily Value this amount provides |
| Black beans | 120 mg | 28% of the DV |
| Edamame | 100 mg | 24% of the DV |
| Pinto beans | 86 mg | 20% of the DV |
| Chickpeas | 79 mg | 19% of the DV |
| Lentils | 71 mg | 17% of the DV |
| Kidney beans | 70 mg | 17% of the DV |
5. Tofu
Tofu is a close fourth, with 118 milligrams of magnesium per ½ block of firm or extra-firm tofu. Its high magnesium content comes from the soybeans used to make tofu.
RELATED: Tofu and Seitan: How Do These Plant Proteins Compare?
6. Whole grains
One benefit of eating whole grains is that they contain the nutrient-dense bran and germ layers that are removed when producing refined grains. These layers are incredible sources of vitamins and minerals, and some whole grains are particularly good sources of magnesium.
These are listed below:
| Beans/legumes | Magnesium content in 1 cup | % of the Daily Value this amount provides |
| Quinoa | 118 mg | 28% of the DV |
| Brown rice | 84 mg | 20% of the DV |
| Shredded wheat cereal | 65 mg | 15% of the DV |
| Oatmeal (cooked) | 63 mg | 15% of the DV |
7. Chia Seeds
These tiny seeds are a popular source of omega-3 fats, but they also boast 26% of the Daily Value for magnesium in a 1-ounce serving.
Enjoy chia seeds sprinkled on oatmeal and avocado toast, blended in smoothies, or mixed with fruit and non-dairy milk to make chia seed pudding.
RELATED: Hemp Seeds vs Chia Seeds
8. Nuts & nut butter
Like hemp, pumpkin, and chia seeds, nuts are also rich in heart-healthy fats, protein, and magnesium. Those with the most magnesium include:
| Nuts & nut butters | Magnesium content in 1 oz nuts or 2 Tbsp nut butter | % of the Daily Value this amount provides |
| Almond butter | 89 mg | 21% of the DV |
| Cashew butter | 83 mg | 20% of the DVv |
| Almonds (roasted) | 80 mg | 19% of the DV |
| Cashews (dry roasted) | 74 mg | 18% of the DV |
| Peanuts (dry roasted) | 51 mg | 12% of the DV |
| Peanut butter | 49 mg | 12% of the DV |
| Walnuts | 45 mg | 11% of the DV |
Looking for a way to use cashew butter? Try my Vegan Strawberry Cream Cheese recipe, made with tofu for a protein boost.
9. Leafy green vegetables
You might know that spinach is high in iron thanks to Popeye, but did you know it’s also a good source of magnesium? In fact, multiple types of leafy green veggies are rich in this mineral.
I’ve listed them here:
| Leafy greens | Magnesium content | % of the Daily Value this amount provides |
| Spinach, boiled (½ cup) | 78 mg | 19% of the DV |
| Swiss chard, cooked (½ cup) | 75 mg | 18% of the DV |
| Collard greens, cooked (1 cup) | 40 mg | 10% of the DV |
Note that while spinach and Swiss chard are listed using ½ cup serving sizes, collards are listed with a 1-cup serving size. I’ve done this because people tend to eat less cooked spinach at a meal than they do collard greens, for example.
10. Dark chocolate
Chocolate lovers rejoice! This delicious indulgence is rich in magnesium, and the darker the chocolate the better.
One ounce of 70-85% dark chocolate provides 65 milligrams of magnesium, while 60-69% dark chocolate has 50 milligrams.
11. Soy milk
Soy milk is one of my top picks for plant milk, as you may know if you’ve read A Vegan Dietitian’s Guide to Non-Dairy Milk.
Rich in protein, it can also help boost your magnesium intake. 1 cup contains 61 milligrams, about 15% of the Daily Value.
Fortunately, soy milk is extremely versatile. I love using it in smoothies, oatmeal, coffee, tea, baking, and creamy pasta sauces.
12. Potatoes
I hate when people say that potatoes are “empty carbs” or “empty calories”. These root veggies are actually quite nutrient-dense!
Besides being a great source of potassium, vitamin C, and complex carbs, one medium baked potato with the skin will also provide you with 48 milligrams of magnesium.
13. Avocados
I love adding avocado to soups, Buddha bowls, and tacos for a boost of healthy fats. They also make any meal more visually appealing thanks to their gorgeous green color.
A half-cup serving of sliced avocado contains 42 milligrams of magnesium, so consider splurging on that scoop of guacamole or making your own at home!
14. Bananas
Bananas are famous for their potassium content, but they also contain magnesium in their vitamin and mineral profile. One medium banana has 32 milligrams of magnesium, about 8% of the Daily Value.
This may not seem like much, but small amounts add up when considering everything you eat in a day.
Do vegans need magnesium supplements?
The National Institutes of Health1 doesn’t identify vegans as a group at risk of magnesium deficiency. Because there are so many plant-based foods with magnesium, vegans can get all the magnesium they need without a supplement.
In fact, the authors of a 2021 systematic review2 found that vegans averaged 503 milligrams of magnesium a day, exceeding their daily requirements. In comparison, vegetarians and meat-eaters averaged 373 milligrams and 302 milligrams per day, respectively.
Of course, as with any eating pattern, getting enough nutrients requires some intentionality. If you struggle to eat enough seeds, nuts, soy foods, beans, and whole grains, your diet could be low in magnesium.
In these cases, your diet could also be low in other vitamins or minerals, so the best first step would be to see how you can include more of these foods in your diet. Here are a few ideas to get you started:
- Add hemp or chia seeds to your morning smoothie
- Top oatmeal with pumpkin seeds or swirl in some almond butter (as in my Cinnamon Almond Butter Overnight Oats)
- Add crispy air-fried tofu to a veggie sandwich
- Use soy milk in place of almond milk
- Choose dark chocolate as your dessert of choice
- Add chopped spinach, Swiss chard, or collard greens to veggie soups
Potential benefits of magnesium supplements
While still limited, some research suggests that magnesium supplements may offer health benefits for specific conditions.
Magnesium glycinate, for example, may help with anxiety and insomnia3 and reduce muscle soreness4 after lifting weights.
Magnesium oxide may help prevent migraines that occur with aura or in conjunction with premenstrual syndrome, according to the American Migraine Foundation5.
Yet another type, magnesium l-threonate, was shown in a 2024 randomized controlled trial to help improve sleep quality6 in middle-aged adults who reported regularly having sleep problems. Unfortunately, the authors didn’t assess participants’ baseline magnesium intake, so it isn’t clear whether they were meeting their magnesium needs through diet or not.
While these benefits are encouraging, I’d recommend working on optimizing your diet before trying magnesium supplements.
Including a larger variety of plant-based foods will help you get additional vitamins, minerals, and other nutrients like dietary fiber, which may be enough to address these issues without needing a supplement.
As always, discuss magnesium supplementation with your physician or registered dietitian first to make sure that it’ll truly be beneficial.
Summary
Fortunately, many plant-based foods are rich in magnesium. Vegans can get enough of this important mineral by including a variety of seeds, nuts, soy foods, beans, lentils, whole grains, and leafy green vegetables in their diet, so supplements aren’t necessary for most people.
To learn more about another essential mineral, check out the best Vegan Sources of Iodine.
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- National Institutes of Health Office of Dietary Supplements. Magnesium – Health Professional Fact Sheet. NIH website. Accessed 12/10/24.
- Neufingerl N, Eilander A. Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review. Nutrients. 2021;14(1):29. Published 2021 Dec 23. doi:10.3390/nu14010029
- Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145-148. doi:10.1254/jphs.11r04fm
- Tarsitano MG, Quinzi F, Folino K, et al. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. J Transl Med. 2024;22(1):629. Published 2024 Jul 5. doi:10.1186/s12967-024-05434-x
- Tepper, Deborah. Magnesium and Migraine. American Migraine Foundation website. Updated October 2021. Accessed 12/10/24.
- Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024;8:100121. Published 2024 Aug 17. doi:10.1016/j.sleepx.2024.100121
