> For the complete documentation index, see [llms.txt](https://veganvigil.gitbook.io/overview/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://veganvigil.gitbook.io/overview/nutrition/nutrients/essential/minerals/magnesium.md).

# Magnesium

Magnesium is an essential nutrient and a mineral. It is the same as elemental, metallic magnesium.

## Sources

Vegan whole food sources of magnesium include:\
Dark chocolate, avocados, almonds, cashews, Brazil nuts, lentils, beans, chickpeas, peas, soy, flax seeds, pumpkin seeds, chia seeds, whole wheat bread, oatmeal, buckwheat, quinoa, banana, kale, spinach, collard greens, turnip greens, and mustard greens.\
\
Types of foods containing magnesium include whole grains, nuts, seeds, legumes, fruits, and vegetables.\
<https://www.healthline.com/nutrition/10-foods-high-in-magnesium#leafy-greens>

## Vegan Prognostics

Vegans typically intake more magnesium than non-vegans.\
"Vegetarian diets are associated with several factors that promote bone health, including high intakes of vegetables and fruits; an abundant supply of magnesium, potassium, vitamin K, vitamin C; and a relatively low acid load"\
<https://jandonline.org/article/S2212-2672(16)31192-3/pdf> (2016)