Magnesium is one of the key minerals essential for a child’s proper growth and development. It takes part in hundreds of biochemical processes in the body – from muscle and nervous system function to sleep quality and psychological well-being. Even so, many children today do not get enough magnesium. [1]
This article discusses how to recognize magnesium deficiency in children, the safe dosage, and how to choose the right form.
Article at a glance:
- Why is magnesium important for children?
- How does magnesium deficiency show in children?
- Which children are most at risk of magnesium deficiency?
- How to supplement magnesium naturally through diet
- How to choose the best form of magnesium for children
- What is the recommended magnesium dosage by age?
- Is Trime Magnesium, Zinc Chelate + Vitamin B6 suitable for children?
- Key takeaways
Why is magnesium important for children?
Magnesium is an essential mineral that:
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supports the proper function of the nervous system,
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contributes to normal muscle function,
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helps reduce tiredness and fatigue,
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takes part in energy production (ATP),
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supports psychological stability,
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contributes to the development of bones and teeth.
Check out our next blog post to learn more about the role of magnesium in the human body.
How does magnesium deficiency show in children?
Truly severe magnesium deficiency (so-called clinical hypomagnesemia) is relatively rare in healthy children. [1] However, a subclinical deficit – a state in which the body has less magnesium than it needs for optimal functioning – is more common due to modern lifestyles and industrially processed foods. A large review, Going to the roots of reduced magnesium dietary intake (published in 2020), analyses how modern industrial food processing reduces the magnesium content of our diet. The study reports that modern food-processing technologies (such as refining) remove roughly 80% of the magnesium originally present. [2]
The most common signs of a deficit in children include:
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Sleep problems and restlessness: Magnesium regulates neurotransmitters in the brain (for example, it stimulates the calming neurotransmitter GABA) and helps release muscle tension. Its lower levels may be linked to evening restlessness and difficulty falling asleep. The systematic review on this topic is based on studies in adults; direct evidence in children is still limited. [9]
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Irritability, nervousness, anxiety: Magnesium acts as a natural “damper” for the nervous system. It helps regulate stress hormone levels (such as cortisol) and maintain calcium balance in cells. When the body lacks it, the nervous system can easily tip into overload. In children, a deficiency may show as frequent mood swings, tearfulness, and increased sensitivity to stressful stimuli.
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“Growing pains” and muscle cramps: If children complain of nighttime leg pain or calf tingling, this may be a sign of increased neuromuscular excitability, which can be caused by magnesium deficiency.
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Constipation and digestive issues: Magnesium helps draw water into the intestine and relaxes the smooth muscle of the digestive tract. With a lower magnesium intake, bowel movement can slow down, and constipation becomes more likely. [1]
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Fatigue and reduced energy: Magnesium is essential for ATP production (the body's main source of cellular energy). [1]
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Poorer concentration: This topic is often studied in children with ADHD. Smaller studies have observed lower magnesium levels in children with ADHD. [6] A 2021 randomized study examined the effects of magnesium (6 mg/kg per day) and vitamin D in children with ADHD; after 8 weeks, the authors reported improvements in behavior and emotional difficulties. [5]
Which children are most at risk of magnesium deficiency?
The risk of magnesium deficiency is higher in children who:
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Have a low intake of vegetables, nuts, and whole-grain products.
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Eat industrially processed food: If your child’s diet consists mainly of white bread, pasta, sweets, and processed food, a magnesium deficit is likely.
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Train intensively: The more active a child is, the higher their magnesium consumption. During physical exertion and sweating, magnesium is excreted more quickly. If you have an enthusiastic footballer, a gymnast or a child who can’t sit still, their magnesium consumption is higher than that of their less active peers. A 2006 study [7] shows that sports activity increases magnesium needs by 10% to 20% due to losses through sweat and urine, and that a deficiency in active individuals leads to earlier fatigue, muscle cramps, and higher oxidative stress after training.
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Are under long-term pressure and stress: School exams, after-school activities, performance pressure or tension at home. Stress activates the release of adrenaline and cortisol. These hormones trigger the “fight or flight” response, during which the kidneys begin to excrete magnesium in the urine. This creates a vicious circle: stress depletes magnesium, and a magnesium deficiency increases sensitivity to stress. [3]
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Have digestive problems: impaired digestive-tract health or chronic intestinal problems (such as coeliac disease, food allergies, Crohn’s disease or frequent diarrhea) reduce the body’s ability to absorb this mineral effectively from food.
How to supplement magnesium naturally through diet
The most natural path to optimal magnesium levels in children should always start with the diet.
Foods rich in magnesium include:
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Green leafy vegetables: magnesium is the central atom of chlorophyll and is therefore found in all green plants, for example, spinach and chard.
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Nuts and seeds: for example, pumpkin and sunflower seeds, almonds or cashews, which you can add to morning porridge, yogurt, or a snack box.
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Quality cocoa and high-percentage dark chocolate: Cocoa is one of the richest natural sources of magnesium. Choose high-percentage chocolate with a minimum cocoa content of 85%.
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Bananas: a popular children’s snack that, besides magnesium, also contains potassium.
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Oats and whole-grain cereals: they can form the basis for homemade granola or breakfast porridge.
The problem is that children often refuse these foods or do not eat enough of them. In that case it is advisable to supplement magnesium through quality food supplements, which are a great help during periods of increased strain, rapid growth or in the case of a deficit.
How to choose the best form of magnesium for children
Not all forms of magnesium are equally effective. If you buy a cheap supplement from the pharmacy, it will most likely contain magnesium oxide. This inorganic form does have a high elemental magnesium content, but its absorption in the body is around 4%. [4] The rest passes through the digestive tract unused and can cause diarrhea in children.
For children, always choose organic or chelated forms, which have higher bioavailability and are gentle on a child’s system:
1. Magnesium bisglycinate
Here, magnesium is bound to the amino acid glycine, which works in the brain as an inhibitory neurotransmitter (similar to GABA). [8]
Who it may suit: children who fall asleep poorly, are restless, or suffer from growing pains.
When to give: In the evening before sleep.
2. Magnesium malate
Magnesium is bound to malic acid (malate). This is a key player in the so-called Krebs cycle – the cellular process in which the body produces energy (ATP). This form may therefore have a mildly energizing effect.
Who it may suit: tired children or young athletes.
When to give: In the morning or before noon.
3. Magnesium citrate
Citrate has high osmotic activity – it naturally draws water into the large intestine, softening the stool and supporting peristalsis (bowel movement).
Who it may suit: children who struggle with constipation or hard stools.
When to give: At any time of day.
Head over to our blog for another detailed article on the different types of magnesium and how they differ.
What is the recommended magnesium dosage by age?
Food supplements are typically intended for children aged 3 and older, and their use should be discussed with a pediatrician or another doctor. In children under 3, the magnesium requirement should be covered by breast milk or infant formula, and subsequently by a varied diet and complementary foods.
When supplementing magnesium in children, it is recommended to:
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start with a lower dose,
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split the dose across the day,
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monitor the child’s response.
Recommended daily magnesium intake for children and adolescents (EFSA): [10]
|
Age group |
Adequate daily intake (AI) |
|---|---|
|
Infants (7–11 months) |
80 mg |
|
Children (1 to < 3 years) |
170 mg |
|
Children (3 to < 10 years) |
230 mg |
|
Adolescent boys (10 to < 18 years) |
300 mg |
|
Adolescent girls (10 to < 18 years) |
250 mg |
Note: the values represent elemental magnesium – the pure amount of magnesium, not the total weight of the compound (e.g. bisglycinate).
Is Trime Magnesium, Zinc Chelate + Vitamin B6 suitable for children?
Magnesium, zinc, and Vitamin B6 from Trime contain a highly absorbable chelated form of magnesium (magnesium bisglycinate) supplemented with zinc and the active form of vitamin B6 – an ideal combination for calming the nervous system and reducing tiredness and fatigue.
If a child can swallow a capsule without difficulty, you can give them this magnesium from the age of 3 (at a reduced dose).
Because this supplement contains no artificial sweeteners or flavors, the taste of magnesium bisglycinate with zinc is mildly astringent and bitter. We therefore do not recommend mixing the powder into plain water, as a child might refuse it. It is better to add the powder to something with a stronger flavor – for example, fruit purée, yogurt, apple juice, or a little warm cocoa.
Given the calming effect of bisglycinate and vitamin B6, it is best to give this dose in the evening, about 30 to 60 minutes before sleep.
|
Child’s age |
Suggested dose |
How the dose fits the need |
|---|---|---|
|
3–8 years |
1 capsule daily |
80 mg of magnesium covers part of the daily need; the rest comes from food. The amounts of zinc (1.5 mg) and B6 (0.6 mg) are safe for this age. |
|
9–13 years |
1 to 2 capsules daily |
Choose the amount based on physical activity or the level of restlessness. Less active children need 1 capsule; active or restless children can be given 2. |
|
14+ years |
2 capsules daily |
Matches the increased needs of an adolescent body. |
Finally, it is worth emphasizing that when it comes to supplements for children, it’s not just the form of magnesium that matters, but also its purity. Minerals can contain trace amounts of heavy metals that gradually accumulate in the body, so extra caution is required for children. At Trime, we set our purity standards higher than legally required—regarding heavy metal content, our mineral supplements meet the strict criteria for infant nutrition.
For more information, check out our article on dangerous contaminants in magnesium.
Key takeaways
- Magnesium is essential for children: It takes part in hundreds of processes in the body – from proper bone growth through muscle function to calm sleep and psychological wellbeing.
- Diet first: A balanced diet (leafy vegetables, seeds, cocoa) should be the natural foundation. However, because of modern industrial processing, foods lose up to 80% of their magnesium, so a subclinical deficit is fairly common in children.
- Who is most at risk: Deficiency mainly affects children with a one-sided diet (too much white bread and sweets), young athletes (magnesium is lost through sweat) and children under long-term school or psychological pressure.
- How to spot a deficit: Possible signs include, for example, evening restlessness and trouble falling asleep, irritability, constipation, quick fatigue, or so-called “growing pains” and tingling in the legs.
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Form matters: Avoid cheap magnesium oxide (only around 4% absorption and a risk of diarrhea). Choose organic forms: magnesium bisglycinate, magnesium malate or magnesium citrate.
- Tip for easy dosing: If a child won’t swallow a capsule, you can open it and tip it out. Because of the naturally bitter taste of pure magnesium, don’t mix the powder into water, but stir it into a food with a stronger flavor, for example, yogurt or fruit purée.
Sources:
[1] NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. ods.od.nih.gov
[2] Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. 2020 Nov 3;6(11):e05390. doi: 10.1016/j.heliyon.2020.e05390. PMID: 33204877; PMCID: PMC7649274.
[3] Pickering G, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672.
[4] Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257–262.
[5] Hemamy M, et al. The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial. BMC Pediatrics. 2021;21:178.
[6] Kozielec T, Starobrat-Hermelin B. Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD). Magnes Res. 1997;10(2):143–148.
[7] Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006 Sep;19(3):180–9. PMID: 17172008.
[8] Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405–16. doi: 10.1038/npp.2014.326. PMID: 25533534; PMCID: PMC4397399.
[9] Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress – A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
[10] EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal 2015;13(7):4186.
