Top 5 Sources Of Magnesium For Vegetarians And Vegans And Its Daily Allowance For Different Age Groups



Published on: 29-Nov-2023


10 min read




Lalita Vishwakarma


Top 5 Sources Of Magnesium For Vegetarians And Vegans And Its Daily Allowance For Different Age Groups

Top 5 Sources Of Magnesium For Vegetarians And Vegans And Its Daily Allowance For Different Age Groups

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Greetings to all the health-conscious vegetarians! Are you experiencing muscle cramps or weakness along with irregular heartbeat and high blood pressure? Be mindful because your body might be giving signals of magnesium deficiency. 

Magnesium is a vital mineral that specifically monitors over 300 metabolic activities, controlling everything from energy production to muscle action. Its deficiency can lead to headaches, muscle cramps, constipation, insomnia, and other health issues.

If you have been noting these symptoms, then this blog can provide you with some insights. It will describe the top 5 sources of magnesium for vegetarians and vegans and the causes of magnesium deficiency so that you can make informed choices and dietary changes. So read on!

Table Of Contents

  1. Top 5 Sources of Magnesium For Vegetarians And Vegans

  2. Daily Recommended Dosage Of Magnesium

  3. What Are The Causes Of Magnesium Deficiency?

  4. The Final Say

  5. FAQs

  6. References

Top 5 Sources of Magnesium For Vegetarians And Vegans

Magnesium is an essential mineral that is required for more than 300 biochemical reactions in the body. It helps in energy production, oxidative phosphorylation, glycolysis, and maintaining normal nerve and muscle function. To complete your daily magnesium requirement, you can incorporate the following vegan sources:

1. Leafy Greens

You may have consumed leafy greens like spinach, kale, fenugreek leaves (methi), amaranth (lal saag), etc., in your regular diet. Leafy greens are enriched with magnesium and are highly nutritious.

Magnesimum-rich leafy greens play an important role in promoting a healthy body. In addition, they provide essential vitamins such as vitamins A, C, and K, as well as iron and magnesium. The study revealed that a serving contains 37% of the Daily value, amounting to 158mg of magnesium. Moreover, the beneficial plant compounds in these green veggies function like inhibitors and help to protect the cells from oxidative damage.

Some good sources of leafy green veggies for magnesium include:

Also Read: Health Benefits Of Mustard Greens

2. Nuts and Seeds

Nuts and seeds are hidden treasures loaded with health benefits. These superfoods benefit your skin, hair, and overall health. You can include seeds like pumpkin, chia, and flax seeds in your regular diet plan to get the daily magnesium requirement.

You can get around 168 mg of magnesium from 28g of pumpkin seeds, which is about 40% of DV.

These seeds are high in monounsaturated fat, antioxidants, omega-3 fatty acids, and iron, which are important elements in combating free radicals in healthy cells. Eating nuts and seeds can also protect you from cancer and reduce your risk for elevated serum cholesterol levels.

Some good sources of magnesium include:

  • Black-eyed peas 

  • Black beans

  • Chickpeas

  • Edamame

  • Tempeh (cooked)

  • Soy nuts

  • Tofu

Also Read: Explore The Best Plant-Based Diet For Weight Loss Naturally 

3. Whole Grains

Whole grains can be your best friend to get adequate amounts of magnesium for muscle cramps. Usually, an Indian diet contains whole grain in the form of rice, porridge or chapatis. These can provide you with a significant magnesium amount. 

You can quickly get 86 mg of magnesium, around 20% of the DV, from just 168g of cooked buckwheat. They also fulfil the requirements of selenium, manganese, fibre and vitamin B.

Some whole grains that are excellent sources of magnesium include:

  • Buckwheat

  • Quinoa

  • Brown rice

  • Wild rice

  • Whole wheat

  • Barley

  • Oats

Also Read: How To Get Enough Fibre In Your Low-Cost Balanced Diet

4. Legumes

They form a major component in our everyday meals and constitute one of the best mineral sources for healthy skin. Legumes such as lentils, chickpeas, or kidney beans can be included in your diet plan if you have magnesium deficiency.

These are also high in protein, potassium, and many other nutrients. You can get 120 mg of magnesium from 171g of cooked black beans. This is about 29% of the DV of magnesium.

These can also help lower cholesterol levels, decrease the risk of cardiovascular disorders, and help control blood sugar levels. 

Some good sources of legumes for magnesium include the following:

  • Black beans

  • Chickpeas

  • Lentils

  • Edamame

  • Soybeans

  • Pinto beans

  • Kidney beans

  • Black-eyed peas

Also Read: Mung Dal: Nutritional Value And Health Benefits

5. Dark Chocolate

Do you know that chocolates can be beneficial for health? Well, dark chocolate can provide you with some important nutrients like magnesium. It is also enriched with copper and iron and is loaded with antioxidants.

You can get 65 mg of magnesium from 28 grams of dark chocolate. So, if you are looking for an easy option for completing your magnesium requirements, you can eat dark chocolate. Apart from that, these can help to prevent bad cholesterol levels in your body. 

Also Read: Dark Chocolate For Weight Loss

Daily Recommended Dosage Of Magnesium

Below are the general guidelines for daily magnesium dietary allowance (2020) for Indians according to the Indian Council of Medical Research (ICMR)- National Institute of Nutrition (NIN) for different age groups:


Age Group

Daily Magnesium Allowance (mg)


0-6 months

30 (AI)

7-12 months

75 (AI)


1-3 years


4-6 years


7-9 years



10-12 years


13-15 years


16-18 years



10-12 years


13-15 years


16-18 years



Males 19 years and older


Females 19 years and older



Pregnant adults 19 years and older


Lactating adults 19 years and older


What Are The Causes Of Magnesium Deficiency?

Have you ever thought about why magnesium deficiency occurs? Well, there are various reasons:

  • Poor diet

  • Diabetes

  • Kidney disease

  • Chronic diarrhoea

  • Certain medications, such as diuretics and proton pump inhibitors

Magnesium works as a cofactor in more than 300 enzymatic systems that are associated with diverse biochemical reactions like regulating blood sugar levels, protein synthesis, muscle and nerve function, oxidative phosphorylation and glycolysis.

To avoid health concerns, including muscle cramps, heart diseases, and neurological disorders, we must eat adequate meals high in magnesium. If you have dietary restrictions or concerns, seeking personalised guidance from a healthcare professional or registered dietitian is best.

The Final Say

Muscle cramps, weakness, and high blood pressure are some of the disorders associated with magnesium deficiency in vegans or vegetarians. To avoid these symptoms, it is necessary to incorporate magnesium-rich food into your diet.

For instance, you may begin by incorporating some spinach and kale or even seeds like pumpkins and flaxseeds, whole grains like buckwheat, and food products like tofu and soy milk in order to obtain the expected daily value of dietary magnesium. We have described the top 5 sources of magnesium for vegetarians and vegans in this blog, if you want additional information, just visit ToneOp!


1. What are the functions of zinc and magnesium?

  1. The function of zinc includes the following:

  • Supporting the immune system 

  • Aiding in wound healing

  • Facilitating DNA synthesis.

  1. Magnesium functions involve:  

  • Muscle and nerve function

  • Bone health

  • Energy production.

2. How important is magnesium for sleep?

Magnesium plays a vital role in sleep by: 

  • Helping to relax muscles

  • Regulating neurotransmitters

  • Promoting better sleep quality and duration

3. How are magnesium and blood pressure connected?

Magnesium may help lower blood pressure by relaxing blood vessels. It also reduces inflammation, potentially improving cardiovascular health.

4. What are the benefits of magnesium for skin?

Using magnesium for the skin can offer several benefits, including

  • Soothing skin inflammation

  • Improving skin hydration

  • Reducing acne

  • Fighting signs of ageing

  • Promoting skin healing

5. How should I use magnesium for weight loss?

Here are some points on how to use magnesium for weight loss:

  • Take magnesium supplements

Magnesium supplements can regulate blood sugar levels and improve insulin sensitivity, aiding in weight loss.

  • Increase magnesium-rich foods in your diet

Foods such as spinach, almonds, avocado, and black beans are high in magnesium and can help with weight loss.

6. What is the daily recommended magnesium amount? 

For most adults, the average amounts differ according to age and gender, with males taking approximately 310-420 milligrams/day while women require about 260 – 320 mg each day.

7. What to include in a magnesium vegan diet? 

In order to get the required magnesium on a vegan diet, you can include magnesium-rich foods like greens, nuts, seeds, grains, beans etc.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories