Foods High in Magnesium for Vegans
Whether you're tracking macros or simply want to eat more intentionally, knowing which plant foods are highest in magnesium is essential. Here are the top vegan foods to incorporate for muscle and nerve function, blood pressure regulation, bone health and energy production - all plant-based, all accessible.
- Why Magnesium matters: muscle and nerve function, blood pressure regulation, bone health and energy production
- Top plant sources: dark leafy greens, pumpkin seeds, almonds, black beans, edamame
- Recommended daily intake: 300mg men / 270mg women
- All sources are 100% plant-based and vegan
- Pairing tips included to maximise absorption
Top Vegan Sources of Magnesium
- dark leafy greens
- pumpkin seeds
- almonds
- black beans
- edamame
- avocado
- banana
- brown rice
- oats
- dark chocolate
Recommended daily intake: 300mg men / 270mg women
Frequently Asked Questions
Yes - with planning. The best vegan sources of magnesium include: dark leafy greens, pumpkin seeds, almonds, black beans, edamame.
Magnesium deficiency can cause fatigue, reduced immune function and long-term health complications. The recommended daily intake is 300mg men / 270mg women. Regular blood tests are the most reliable way to monitor levels.
It depends on the specific nutrient. Vitamin B12 and vitamin D are strongly recommended as supplements for all vegans. Other nutrients like magnesium can typically be met through diet if planned well.
The richest plant sources of magnesium are: dark leafy greens, pumpkin seeds, almonds, black beans, edamame, avocado, banana, brown rice, oats, dark chocolate.
Want to Cook Plant-Based with Confidence?
The All About Greens cooking course teaches you the techniques, flavours and meal planning skills behind everything in these guides - step-by-step video lessons, downloadable plans, and lifetime access.
Explore the course →