We are all well aware that we all need various things to keep us fit and healthy, nutrients, minerals, and vitamins, all of which keep our bodies going and functioning as they should.
Magnesium is a mineral that is crucial to a multitude of body functions, it helps to control our blood sugar, regulate our blood pressure, and aid in muscle contractions.
Aside from us vegans, studies have shown that most Americans just do not get enough magnesium in their diet. Actually, a good half of the United States population actually ingests less than half of the magnesium required in our diets.
There has been a study that shows there are two potential reasons for this clear lack of this essential mineral in our diet. These are:
- Modern soil lacks a lot of minerals. Therefore, vegetables and crops which are grown in soil like such are not quite as rich in minerals as they used to be.
- There has been magnesium removed through the process of food processing. Therefore, even if you eat whole food, there is still a chance you may fall short on essential minerals such as magnesium.
I say this, but we do find magnesium in quite a few plant-based foods, including; hemp seeds, nuts, vegetables, beans, whole grains, and so on. Hemp seeds are especially rich in magnesium, so, if you watch foods like such carefully and use them in your diet widely, you should be able to achieve an adequate level of magnesium.
In spite of this, there are still many of us who suffer from lower levels of magnesium than we would like. Magnesium deficiency can actually cause a wide range of clinical complications, it can cause migraines, muscle spasms, osteoporosis, and even fibromyalgia.
Note that women especially need magnesium, most importantly menstruating and pregnant women.
This means that magnesium is extremely important for overall health, and you need to keep an eye on it. So, supplements are a great way to do so.
Now, let’s take a look at the top 5 best vegan supplements for magnesium, so you can make sure you get what is essential to your body.
What Are The Top 5 Vegan Magnesium Supplements?
It is important that everyone get enough magnesium, but for us, vegans, finding the right supplement can be a drag, so I have found the top 5 for you and saved you the hard work of searching!
Check these out!
#1. Future Kind Vegan Magnesium Supplement
Future Kind is a company that focuses on the creation of specifically vegan-friendly supplements and vitamins, while at the same time considering ethical and environmental concerns.
Every customer-recycled PET bottle will be filled with 30 total servings for 2 capsules per day for 30 days/month.
Importantly, they managed to tackle the biggest challenge with magnesium and they managed to identify and make use of the most bioavailable magnesium type, which is chelated magnesium glycinate!
This company also works very closely with FDA regulations and GMP-certified facilities inside the United States, with intense control and superior ingredient supplier vetting processes.
This overall makes them highly efficient and very effective as supplementing magnesium for vegans, let’s not forget their loud and proud emphasis on recycled materials and shipping which offsets carbon!
What I Love
- Their shipping and packaging are both environmentally-friendly.
- It is more affordable than a majority of magnesium supplements.
- They are a 100% vegan company, hence no cross-contamination risks at all!
- These supplements contain chelated magnesium glycinate which is a much more effective magnesium type.
What I Do Not Love
I have absolutely no problems with this product, it is perfect and I have been using it for ages now!
This magnesium formula was created by Natural Vitality as a great option for those who struggle to swallow capsules, and instead rather chewy supplements, or powered supplements.
You get these in 113 servings, with each having around 350 mg of magnesium, however, among the dose range, you could take half a teaspoon to 2 whole teaspoons per day.
This form of magnesium is magnesium carbonate, which absorbs much faster into the body, and is much more widely bioavailable than some other forms. That being said, it is not as well-absorbed as chelated magnesium glycinate which is the softest on your stomach.
I do like how this supplement is delivered though, it is always ideal for those of us who prefer taking our supplements in an easier way.
What I Love
- A lot of servings in 1 product.
- Quality magnesium form, but not as good as aforementioned ones.
- Convenient delivery.
What I Do Not Love
- Not widely available.
#3. Physician’s Choice Vegan Magnesium Glycinate
Physician’s choice is somewhat more affordable. It also gives you bang for your buck, so for those on a tighter budget, it may be the best choice.
However, it is not all about affordability with this option. This magnesium supplement is also made from one of the most bioavailable magnesium types your body is compatible with, magnesium glycinate.
Every serving has 133 mg, which is around 32% of the recommended daily amount. It is actually not recommended that you take any larger choice of magnesium, none more than 350 mg per day, which is why this is ideal when taken in tandem with your diet.
There do seem to be a wide range of benefits that consumers like, such as the reduction of cramps, migraines, and a higher quality of sleep.
This magnesium supplement is also free of many of the major allergens, free from contamination, and any genetically modified ingredients, all of which make it a better overall product.
What I Love
- Good value for money, giving you 90 servings.
- Free of GMOs, major allergens, and contamination.
- Includes a highly bioavailable type of magnesium.
What I Do Not Love
- It is less affordable than Future Kind.
It is not exactly rocket science to figure out who Veglife appeals to, which is well appreciated by vegans, of course. They made a magnesium supplement which, though is not chelated, is a mixture of different types of magnesium. This includes magnesium malate, glycinate, and citrate.
Unlike a majority of supplements out there, you get 400 mg of magnesium, which is 100% of your RDA. But, you will have to swallow 3 capsules per day, which is not always suitable for everyone, especially if you struggle with swallowing pills.
You get 30 servings in each bottle, making it more affordable than most, but when it comes to bioavailability and efficiency, there are still some questions I have.
What I Love
- Decently affordable.
- Vegan-certified brand.
- 100% of the RDA!
What I Do Not Love
- The combo of magnesium types is not necessarily the most efficient way to take magnesium.
This is another high-absorption magnesium that is made from elemental magnesium chelate, combined with glycine and lysine (amino acids).
Although Doctor’s Best is not known for being a vegan-friendly brand, this product is vegan-friendly and makes for an affordable solution.
You could get it in two servings, as 120 tablets, or 240. However, our favorite part of this is that it is much less expensive than a majority of supplements out there, while also being gluten-free, soy-free, and no GMO.
This brand does seem to stick with high-quality standards as they test their products for safety and quality, while also being U.S.-made. They use high-quality, qualified cGMP manufacturers, as well as raw material ingredients as well.
What I Love
- Highly affordable for how much you get.
- Includes very absorbent chelated magnesium.
- High-quality standards of production.
Here’s What I Do Not Love
- Is not super environmentally friendly.
What Are The Types Of Vegan Magnesium Supplements?
Most of us are unaware that mineral-based supplements are actually rather difficult to digest, where this is the case, it is possible to find plenty of supplements that absorb poorly and can cause stomach issues.
There are more easily absorbed types of magnesium, however, they are usually more expensive, yet, it is worth considering them as you can avoid digestive problems with these.
Let’s take a quick look at the many types of magnesium supplements. I will rank them from best to worst for you, so you know which is better and which you want to avoid.
- Chelated Magnesium Glycinate.
- Non-chelated Magnesium Glycinate.
- Magnesium Sulfate.
- Magnesium Malate.
- Magnesium Citrate.
- Magnesium Oxide.
Magnesium Glycinate is clearly the most efficient form of magnesium supplement to have, while the chelated form is much easier to absorb and digest still. It is also more expensive, but it is still fairly affordable.
However, you should always speak to your doctor, or at least a pharmacist before you start taking magnesium supplements. This is absolutely critical if you have any medical conditions. Taking magnesium when you have an allergy or if you have kidney disease is very risky.
How Much Magnesium Do You Need?
How much magnesium you need depends on a few factors. Your age, gender, and whether you are pregnant or lactating. Therefore the RDA of magnesium can range from 210 mg to 420 for adults and can be as low as 30 for newborns.
Let’s take an overall look at who needs how much magnesium in their diet.
As you can see here, while women do not require more magnesium than men, around pregnancy the female requirement for magnesium does increase, so it is important to ensure that magnesium needs are met during pregnancy.
Magnesium deficiencies are uncommon, but when they do occur it can lead to symptoms such as nausea, loss of appetite, fatigue, and muscle cramping.
Having healthy levels of magnesium is also an important factor that helps the body absorb and metabolize other vitamins and nutrients such as calcium and vitamin D, which are also not easily found in vegan diets.
For vegans, whom may think it difficult to get all the magnesium needed, there are actually plenty of courses of magnesium in foods. However, if you do have a deficiency and supplementation has been recommended to do, go ahead and do so, it could change your life!
What Are The Best Sources Of Magnesium For A Vegan?
Funny enough, there are not so many animal products that are rich in magnesium, this is why it is not so problematic for vegans to get the magnesium they need, as it is a nutrient often found in plant-based foods.
I will move onto a list of plant-based sources of magnesium in a moment, but first I want to talk to you about grams per calorie.
You see, a good food source for nutrition should be high in one or two nutrients but low in calories.
So, you see how the magnesium per gram and magnesium per calories differ..
There is not really any source that is high in magnesium but low in calories.
Magnesium comes in seeds and nuts and leafy greens.
Seed and nuts are traditionally high in calories but usually have a lot of magnesium per 100 grams, whereas leafy greens are rich in magnesium but low per weight, so you need to eat a lot of these to get enough magnesium.
The Best Sources Of Magnesium For Vegans: Listed
You can meet your RDA of magnesium as a vegan, and seeds are the easiest way to do this but do not only focus on seeds or you will be missing out on other important nutrition.
Meeting your magnesium RDA is important for overall health, but it is also important to not ignore other nutritional needs while you do so. It is not too hard to get enough magnesium when on a vegan diet, as most of it is in plant-based foods!
1. Vegan Magnesium Deficiency Symptoms
Symptoms of magnesium deficiency include; Migraines, anxiety, muscle cramping, and twitching, poor quality sleep, low mood, and irregular heartbeat.
2. Are Magnesium Supplements Vegan
Not all magnesium supplements are vegan-friendly, which is why it’s really important that you choose brands that produce vegan-friendly magnesium supplements.