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It is certainly possible to get enough of this essential mineral through diet alone.
However, in some cases, such as in those with gastrointestinal problems or type 2 diabetes, this may not be the case.
Using a supplement may be helpful for those who struggle with getting enough of this mineral.
Read on to discover why vegans need magnesium and what's the best vegan magnesium supplement that we recommend.
Magnesium needs for vegans are the same as someone who eats meat, however, there are plenty of reasons why many people need magnesium.
For a start, it is an essential mineral that performs several important bodily functions, so your healthcare provider may advise you to keep adequate levels of this mineral to support your mental and physical health.
Additionally, magnesium also helps regulate zinc absorption, thus may aid in alleviating health problems related to low zinc levels.
Health professionals recommend supplementing with magnesium to help:
Preserves the health of the nervous system 
Magnesium is the fourth most abundant mineral found in your body, where it helps in over 300 biochemical reactions. Unfortunately, your body cannot produce this mineral naturally, so you must get it either through your whole foods diet or from supplements. And with a vegan, animal products free diet, it may be more challenging to obtain the recommended amount.
More on our recommended magnesium below.
Low magnesium levels resulting from any health condition may cause muscle weakness, cramps, unhealthy thyroid function, and even irregularity in your heart rhythm.
Whether you are vegan or not, the recommended daily magnesium intake remains the same.
According to the National Institutes of Health’s Office of Dietary Supplements , healthy men should be consuming between 400 to 420 milligrams of magnesium each day.
Healthy adult women should be consuming between 310 to 320 milligrams daily. Pregnant women should be consuming a higher dosage, between 350 to 400 milligrams daily, depending on age. A good vegan prenatal vitamin supplement typically fall within this range.
For magnesium supplements, it is recommended that you consume no more than 350 milligrams daily. This is because the magnesium found in these supplements differs from the magnesium found naturally in the food we eat.
Too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine.
- US Office of Dietary Supplements
Consuming more than the recommended dosage may result in side effects being experienced, such as diarrhea, nausea and abdominal cramps.
Magnesium can be found in many different whole foods and dark leafy greens, so make sure you are eating the following food sources:
There are various types available, including the following:
Magnesium absorption may be slowed down by several factors, including:
On the other hand, here are the factors that improve absorption of magnesium in the body:
There are various types of supplements available, such as vegan capsules. However, the only consideration you need when choosing a vegan appropriate variety is to ensure it is free of gelatin.
Gelatin is an animal protein, so for obvious reasons should be avoided.
Of all the varieties available, our most highly recommended type is magnesium chelate, which is in a form that is easily absorbed by your body. Ensuring as much of this important mineral is absorbed and not lost during the digestive process.
How Much Magnesium Do Vegans Need?
Vegans need to consume between 400 to 420 milligrams of magnesium per day if they are a healthy adult male, and between 310 to 320 milligrams daily if they are a healthy adult female.
Are Vegans Magnesium Deficient?
No, vegans are not generally magnesium deficient due to the plant foods they eat.
People who are usually deficient in magnesium are those with gastrointestinal diseases, those with type 2 diabetes, older people, and those who are dependent on alcohol.
How Long Does It Take To Correct A Magnesium Deficiency?
It will take 30-60 days to correct a magnesium deficiency in the majority of cases.
When a severe deficiency is experienced, the mineral will be administered intravenously to ensure a quick recovery.
Magnesium deficiency can lead to a cascade of physiological problems, which may include irregular cardiac rhythm, neuromuscular disorder, and pH imbalance.
People with gastrointestinal diseases, type 2 diabetes, alcohol dependency, and the elderly are prone to such risks the most.
Out of all the vegan magnesium supplements in the market, my top pick would be Future Kind’s Vegan Magnesium Glycinate. The reason I prefer this product above every other is that it is made of chelated magnesium, meaning that it is easily absorbable and doesn’t cause that unpleasant laxative effect.
The secret to Future Kind’s appeal is in the bonding of the magnesium mineral to the amino acid glycine, ensuring that it immediately goes to work in your body.
This potent supplement relies on organic rice bran to ensure proper digestion, and also contains antioxidants.
Another thing I like about this product is the capsules are made of the bark of pine tree specifically formulated to control the release of magnesium.