10 Vegan Sources of Magnesium 

 Want stronger muscles, better sleep, and a happier heart? Magnesium-rich vegan foods deliver all that goodness, with zero cholesterol and zero cruelty. Let’s dive into what magnesium does, why you need it in your diet, and how easy it is to get this essential nutrient from vegan foods. 

What is Magnesium? 

Magnesium doesn’t get the spotlight that calcium and iron do, but it’s working overtime in your body every day. It regulates muscle and nerve function, steadies your heart rhythm, supports a healthy immune system, and keeps your bones strong. 

And here’s a fun fact: magnesium starts with plants. It’s found in soil and absorbed by crops, vegetables, nuts, seeds, and grains. Animals get magnesium secondhand by eating those plants, making plant foods the most direct source of this mighty mineral. 

Studies have also linked diets high in processed meat to lower magnesium levels and higher rates of inflammation, while diets rich in leafy greens, nuts, and whole grains are consistently associated with better magnesium status (and not to mention, better health overall!). So, if you’re feeling muscle cramps or restless nights, try loading up on some of these delicious vegan magnesium sources. 

Top Vegan Magnesium Sources 

Pumpkin Seeds 
A quarter cup of these little seeds packs a whopping 150 mg of magnesium—nearly 40 percent of your daily needs. Toss them on a salad or eat them straight out of the bag. 

Spinach 
One cup of cooked spinach gives you about 157 mg of magnesium, plus a healthy dose of iron. Sneak it into a smoothie if salads aren’t your thing. 

Almonds 
A quarter cup of almonds delivers roughly 76 mg of magnesium. Almond butter on toast is an easy way to work this into your morning routine. 

Black Beans 
One cup of cooked black beans supplies about 120 mg of magnesium along with a solid punch of protein and fiber. Add them to a burrito bowl or blend them into a hearty vegan chili. 

Edamame 
A cup of these boiled soybeans offers close to 100 mg of magnesium. They also make an easy, protein-packed snack straight from the pod. 

Dark Chocolate 
Good news for your sweet tooth: An ounce of dark chocolate (70–85 percent cacao) has about 65 mg of magnesium. Reach for a vegan dark chocolate bar and call it self-care. 

Avocado 
One medium avocado contains around 58 mg of magnesium, plus heart-healthy fats. Mash it onto toast or blend it into a creamy vegan pasta sauce. 

Brown Rice 
A cup of cooked brown rice provides about 84 mg of magnesium, making it an easy swap for white rice in any dish. 

Cashews 
An ounce of cashews delivers roughly 74 mg of magnesium. Blend them into a rich vegan cheese sauce or creamy cashew milk for an extra boost. 

Fortified Vegan Milks 
Some soy milks are fortified with added magnesium, making your morning cereal or coffee an easy way to sneak in more of this essential mineral. 

What About Supplements?  

While most people can get all the magnesium they need from a balanced, plant-powered diet, some may prefer an extra boost. If you’re looking for a convenient option, NOW Foods’ Magnesium Glycinate Tablets are vegan and cruelty-free. Magnesium glycinate is also known for being gentle on the stomach and easy for the body to absorb. 

Want More Vegan Nutrition Tips?  

We’ve got you covered. Check out these helpful guides to maximize your meals:  

• Vitamin B12 

• Vitamin D 

• Calcium 

• Iron 

• Protein 

Pigs, cows, and chickens are smart and social individuals who form friendships, feel pain and fear, and don’t want to live their lives trapped in filthy sheds on farms.  There’s no reason to support that suffering at all—especially when all the nutrients we need can be found in vegan foods. Compassionate eating is better for our fellow animals, our health, and the planet. It’s a win for everyone.