Advantages and disadvantages of taking magnesium supplements in the vegan diet

October 02, 2023
Vorteile und Nachteile der Einnahme von Magnesiumpräparaten in der veganen Ernährung
Published on  Updated on  

The vegan diet offers numerous advantages, including health-related ones, by avoiding animal products. However, it can also be a challenge to adequately cover all nutrients. Magnesium is an essential mineral that plays an important role in various physiological processes in the body and therefore deserves special attention in the vegan diet.  

Our magnesium tablets have been specifically designed to help vegans meet their daily magnesium needs and benefit from the numerous benefits of this important mineral.  

Benefits of taking magnesium supplements in the vegan diet:  

1. Meeting Daily Magnesium Requirements: Magnesium is involved in over 300 enzymatic reactions in the body, including energy production, muscle function, nerve function and bone health. Vegans may consume lower amounts of magnesium compared to omnivores, so magnesium supplements can help meet daily requirements and support optimal health.  

2. Prevention of magnesium deficiency: Due to limited food sources, vegans are at increased risk of magnesium deficiency. Taking supplements can be an effective strategy to prevent deficiency disorders such as muscle cramps, fatigue and irregular heartbeat. A study published in the "Journal of the American College of Nutrition" found that magnesium supplementation improved magnesium status in vegans.  

3. Improve bone health: Magnesium works synergistically with calcium and vitamin D to maintain bone health. Although vegan diets may be rich in calcium from plant sources, the bioavailability may be lower compared to dairy products. Taking magnesium supplements in a vegan diet can optimize calcium absorption and help improve bone density.

4. Regulation of blood sugar levels: Magnesium plays a crucial role in carbohydrate metabolism and insulin sensitivity. Vegans with diabetes or insulin resistance may benefit from taking magnesium supplements to regulate blood sugar levels. A study published in "Diabetes Care" showed that magnesium supplementation improved insulin sensitivity in people with type 2 diabetes.  


Disadvantages of taking magnesium supplements in a vegan diet:  

1. Potential for Excessive Magnesium Intake: Although magnesium is generally safe when taken within recommended daily amounts, excessive supplement intake can result in magnesium poisoning. This can cause symptoms such as diarrhea, nausea, and irregular heartbeat.  

2. Interactions with other nutrients: Magnesium supplements can affect the absorption and utilization of other nutrients. For example, excessive magnesium intake can hinder the absorption of zinc and iron. Therefore, it is advisable to maintain a balanced approach and consider the overall nutrient profile when taking magnesium.  


Our high-quality magnesium tablets offer you numerous advantages in your vegan diet. They help you meet your daily magnesium needs, prevent deficiency symptoms, support your bone health and regulate your blood sugar levels. At AgilNature we are proud to offer you natural and high quality nutritional supplements specifically tailored to the needs of vegans.  


  • Tucker, K.L., & Hannan, M.T. (2001). Calcium and vitamin D: important at every age. The American Journal of Clinical Nutrition, 74(5), 571-572. 
  • Derumeaux, H., Valeix, P., Castetbon, K., Bensimon, M., Boutron-Ruault, MC, & Arnaud, J. (2003). Association of magnesium intake with type 2 diabetes and markers of insulin resistance in a French cohort. Diabetes Care, 26(11), 3147-3152. 
  • New SA. (2001). Do vegetarians have a normal bone mass? Osteoporosis International, 12(9), 777-783. 
  • Rude, R.K. (1998). Magnesium deficiency: a cause of heterogeneous disease in humans. Journal of Bone and Mineral Research, 13(4), 749-758. 
  • Suksomboon, N., Poolsup, N., & Juanak, N. (2014). Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension, 21(3), 208-213.  
  • de Baaij, JHF, Hoenderop, JGJ, & Bindels, RJM (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1-46. 
  • Jamilian, M., Samimi, M., Mirhosseini, N., Afshar Ebrahimi, F., Aghadavod, E., & Talaee, R. (2019). The influences of magnesium supplementation on metabolic profiles, biomarkers of inflammation and oxidative stress in subjects with prediabetes: a randomized controlled trial. Hormones and Metabolic Research, 51(5), 306-311. 
  • Guerrero-Romero, F., Simental-Mendia, LE, Hernández-Ronquillo, G., & Rodríguez-Morán, M. (2014). Oral magnesium supplementation improves glycaemic status in subjects with prediabetes and hypomagnesemia: a double-blind placebo-controlled randomized trial. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, 8(3), 175-181. 
  • Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015 Sep 23;7(9):8199-226. doi: 10.3390/nu7095388. 


Published on  Updated on  

Leave a comment

Please note, comments need to be approved before they are published.