Magnesium for Kids: Benefits, Dosage, and Best Food Sources

Did you know that between 27% and 34% of healthy children in North America don't get enough dietary magnesium? As parents, we receive numerous nutrition tips, but magnesium is often overlooked, despite its importance for your child's growth. This mineral helps with over 600 processes in your child's body, from building a child's strong bones to assisting them to sleeping better at night.

So, what exactly makes magnesium so special for our kids? 

Why Your Child Needs Magnesium

Remember when your child couldn't fall asleep after eating lots of sugar? Or those leg pains that woke them up at night? Magnesium might be what your child is missing.

Magnesium helps your child's body with:

• Bone growth - 60% of magnesium is found in bones, making them strong.

• Muscle function - Helps their muscles contract and relax when put to use.

• Calm behavior – Help nerves function properly by maintaining healthy communication between nerve cells.

• Energy - Turns food into fuel in the body’s cells.

• Better sleep - Makes bedtime easier.

• Formation of essential chemicals in the body cells, such as DNA, RNA, and proteins, which help body cells to function correctly, form new cells, carry out repair, and contribute to growth. 

Now that you know how hard magnesium works behind the scenes, you're probably wondering: 'How do I know if my child is getting enough?'

Signs Your Child Needs More Magnesium

Your child's body sends signals when it needs more magnesium. Watch for these signs:

1. Can't focus or seems extra hyper 

2. Trouble falling or staying asleep

3. Leg cramps, especially at night

4. Constipation or bathroom troubles

5. Frequent headaches

6. Feels tired or weak

7. Bone problems as they get older

Studies show that kids who struggle with focus often have lower magnesium levels than their peers. While more magnesium won't cure any condition, getting enough can help your child feel better overall.

Okay, so you've spotted some signs that sound familiar (don't worry, most parents do!). Before you start panicking or rushing to the supplement aisle, let's talk numbers. The good news? The amount of magnesium kids need isn't as overwhelming as you might think.

How Much Magnesium Do Kids Need?

The right amount of magnesium changes as your child grows:

Source: National Institutes of Health 

Looking at those numbers, you might be thinking, 'Great, but how on earth do I get 240 mg of magnesium into my picky 10-year-old?' Here's where we are going to save your sanity – and maybe even make mealtime a little more fun."

Magnesium-Rich Foods Your Kids Will Actually Eat

Food should be your first choice for magnesium before trying supplements. The Dietary Guidelines for Americans recommends a healthy eating pattern that naturally includes good magnesium sources. These guidelines suggest

• Eating various vegetables, fruits, and grains (making at least half of them whole grains)

• Including fat-free and low-fat dairy products (milk and yogurt)

• Choosing different protein foods such as lean meats, beans, nuts, and seeds

• Limiting foods high in

              i. Added sugars (greater than 10 grams per serving for kids who are 2 years and older, while for those under 2 years of age, there should be no added sugar)

              ii. Saturated fat (5000 mg or more per 100g)

              iii. Sodium (1500 mg salt (600 mg sodium) or more per 100g)

Generally, check the percentage Daily Value (DV) on US labels: 5% DV or less is considered low, and 20% DV or more is considered high.

We understand – reading nutrition guidelines can feel like homework. But following these guidelines helps your child get enough magnesium (Mg) naturally. But how to incorporate them effortlessly into their meals? Don't worry we have got you covered! Here are some kid-friendly recipes to help you out:

• Peanut butter sandwich on whole wheat bread: 45 milligrams Mg per 2 tablespoons

• Bananas in cereal or smoothies: 32 milligrams per banana

• Avocado on toast or in tacos: 58 milligrams per avocado

• Yogurt with a sprinkle of nuts: 27 milligrams per cup 

• Black beans in quesadillas: 60 milligrams per 1/2 cup of beans

• Oatmeal topped with pumpkin seeds: 156 milligrams per ounce of seeds

• Dark leafy greens like spinach in smoothies: 78 mg per 1/2 cup cooked

• Whole grain cereal (fortified): about 40 mg per serving (varies by brand)

Before we go any further! Let's clear up some confusion about magnesium supplements for kids."

Myth Buster: The Truth About Magnesium Supplements

MYTH: All kids need magnesium supplements.

TRUTH: Most kids can get enough magnesium from food. However, picky eaters or children with specific health issues may need supplements if recommended by your doctor.

Thinking about giving your child a supplement:

• Ask your doctor first

• Choose the ones made for kids

• Magnesium citrate or magnesium glycinate are some options that are gentler on stomachs

• Don't give too much, as it can cause tummy troubles

Also Read: Understanding Bovine Colostrum for Babies: Nutritional Insights for Parents

Speaking of getting magnesium naturally, here's something that might make you and your kids smile!

Fun Fact!

Does your child crave chocolate? Their body might actually want magnesium! Dark chocolate contains approximately 65 milligrams of magnesium per ounce, making it a suitable occasional healthy treat for older kids.

Also Read: Colostrum Benefits for Babies: Tiny Tummies, Mighty Gains!

Some children need a little extra attention in the magnesium department. If any of these situations sound like your family, it's worth having a chat with your pediatrician.

Kids Who May Need Extra Magnesium

Some children who are at risk and can benefit from paying special attention to getting enough magnesium:

• Kids who play sports tend to lose magnesium through sweat.

• Individuals with digestive problems, such as celiac disease, severe and long-term diarrhea, or malabsorption syndrome, may not absorb magnesium well.

• Kids diagnosed with Inherited disorders such as Bartter's syndrome, short bowel syndrome, primary infantile hypomagnesemia, and Gitelman's syndrome.

• Children taking certain medicines, such as antibiotics and chemotherapy drugs, might have lower magnesium levels.

• Obese kids, those with insulin resistance (IR), are diagnosed with pediatric type 1 and 2 diabetes, especially those with poor glycemic control.

These conditions can interfere with magnesium uptake from food or increase its loss so the presence of these health conditions increases the risk, even for kids who eat a balanced diet with adequate magnesium.

But don't let that list scare you! Even if your child falls into one of these categories, there are still plenty of simple, everyday ways to boost their magnesium intake

Easy Ways to Add More Magnesium

Simple changes to boost your child's magnesium intake:

1. Blend spinach into fruit smoothies; they can't even taste it!

2. A combination of trail mix with pumpkin seeds can be a great option for school snacks.

3. Try an Epsom salt bath (magnesium sulphate) before bedtime to help them relax.

See? Getting more magnesium doesn't have to turn your kitchen into a science lab or your dinner table into a battlefield. Let's wrap this up with the key points you'll want to remember.

Key Takeaways

• Magnesium helps your child's bones grow, muscles work, and nerves stay calm.

• Kids need between 80 - 410 milligrams (mg) of magnesium daily, depending on their age.

• Focus on foods first, such as nuts, seeds, whole grains, and green vegetables.

• Watch for signs that indicate they need more magnesium, like trouble sleeping or muscle cramps.

• Consult your healthcare provider before starting any supplements.

Ready to help your child get more magnesium? Start by adding just one magnesium-rich food this week. Maybe swap regular bread for whole grain, or add some pumpkin seeds to their favorite snack mix. Small changes create healthy habits that last a lifetime!

Disclaimer: The statements on this website have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

1. Abrams, S.A., et al. (2023). "Magnesium intake and bone mineral content in children." Journal of Pediatrics. Available at: https://www.jpeds.com/ (Accessed on 19 May 2025)

2. Kozielec, T., & Starobrat-Hermelin, B. (2021). "Assessment of magnesium levels in children with attention deficit hyperactivity disorder." Magnesium Research. Available at: https://www.magnesiumresearch.com/ (Accessed on 19 May 2025)

3. National Institutes of Health Office of Dietary Supplements. (2024). "Magnesium Fact Sheet for Health Professionals." Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Accessed on 19 May 2025)

4. Health Canada. (2023). "Nutrient Value of Some Common Foods." Available at: https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/nutrient-data.html (Accessed on 19 May 2025)

5. American Academy of Pediatrics. (2024). "Choosing Supplements Wisely for Children." Pediatrics. Available at: https://publications.aap.org/pediatrics (Accessed on 19 May 2025)

6. USDA Food Data Central. (2024). "Dark chocolate, 70-85% cacao solids." Available at: https://fdc.nal.usda.gov/ (Accessed on 19 May 2025)

7. Beal, T., et al. (2023). "Magnesium status in pediatric populations: A review." Journal of Pediatric Gastroenterology and Nutrition. Available at: https://journals.lww.com/jpgn/ (Accessed on 19 May 2025)

8. Wilson, J.L., et al. (2022). "Incremental dietary changes and their impact on micronutrient status in children." Journal of Nutrition Education and Behavior. Available at: https://www.jneb.org/ (Accessed on 19 May 2025)

9. US Department of Agriculture and US Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025. 9th Edition. Available at: https://www.dietaryguidelines.gov/ (Accessed on 19 May 2025)

10. Magnesium deficiency is associated with insulin resistance in obese children. Diabetes Care, American Diabetes Association. (No date b) Available at: https://diabetesjournals.org/care/article/28/5/1175/27632/Magnesium-Deficiency-Is-Associated-With-Insulin (Accessed: 20 May 2025)

11. Dobrovolska L, Boyarchuk O. (2024) Magnesium intake and serum magnesium concentration in children with type 1 diabetes mellitus: association with glycemic control and clinical symptoms. Front Nutr.  Available at: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1477814/full (Accessed: 20 May 2025)