Magnesium for Kids: Are Yours Getting Enough?

Magnesium might not top your parenting radar like vitamin D or calcium, but this powerhouse nutrient plays a big role in your child’s growth and development. It’s the behind-the-scenes worker bee, keeping their muscles and nerves on track, managing blood sugar and pressure, and helping build bones, protein, and even DNA. But how much magnesium do kids really need, and is it something you should worry about? To get the scoop, we turned to pediatric dietitian Kacie Barnes, MCN, RDN, for expert advice on how this unsung mineral supports your child’s health—and what parents need to know.

What is Magnesium and Why is it Important for Kids?

Magnesium is an essential mineral in foods such as legumes, nuts, seeds, whole grains, leafy greens, dairy and fortified breakfast cereals. It's also available in supplemental form, as part of a multivitamin or as a standalone mineral.

Here are a few benefits of magnesium for kids:

• Lowers the risk of type 2 diabetes: About one-third of American youth are overweight, which increases their risk for insulin resistance. Magnesium helps the body break down sugar, which can reduce the risk of insulin resistance–a key factor in the development of type 2 diabetes.
• Promotes strong bones: Magnesium works with calcium, vitamin D, phosphorus and other nutrients to build healthy bones. This is particularly important for growing children since their bodies undergo rapid growth and change.
• Supports muscle and nerve function: Magnesium helps transport calcium and potassium across cell membranes to enable nerve impulses and muscle contractions. This helps kids stay active throughout the day and perform well in sports, exercise, and play.
• Improves sleep: Although research is limited and mixed, especially in children, some studies suggest that magnesium is associated with improved sleep quality. “It’s not clear from the research that magnesium supplementation has an impact on sleep in children. There is limited evidence for adults that magnesium supplementation may increase sleep quality and duration but direct evidence for the pediatric population is lacking,” says Barnes.

How much magnesium do kids need?

As long as kids are eating enough plant-based foods, kids typically get all the magnesium they need from their diet. Here are the Recommended Dietary Allowances (RDAs) for magnesium for children:  

• 0 to 6 months: 30 milligrams
• 7 to 12 months: 75 milligrams
• 1 to 3 years: 80 milligrams
• 4 to 8 years: 130 milligrams
• 9 to 13 years: 240 milligrams
• 14 to 18 years: 410 milligrams for males, 360 milligrams for females

Signs of magnesium deficiency in children

Most kids can get all the magnesium they need from food, but some are more susceptible to magnesium deficiency than others. “Picky eaters can be more susceptible to magnesium deficiency, especially if they consume a lot of highly processed foods and a low amount of fruits and vegetables,” explains Barnes. Since magnesium is primarily found in plant-based foods, children with limited or restrictive diets are more likely to be deficient.

If your child is in a picky eating phase, a lack of magnesium will not cause noticeable symptoms right away. This is because the kidneys help retain magnesium by reducing how much is lost in urine. However, consistently low magnesium intake over time can lead to a deficiency, with symptoms that may include:

• Poor appetite
• Nausea
• Vomiting
• Fatigue
• Weakness
• Numbness and tingling
• Muscle cramps
• Seizures
• Personality changes
• Abnormal heart rhythm

Barnes explains that insufficient magnesium intake can increase the risk of chronic conditions, disrupt nutrient metabolism and increase the risk of coronary artery disease and osteoporosis. However, she notes that true magnesium deficiency is still quite rare.

Natural Sources of Magnesium for Kids

Here are some common magnesium-rich foods:

• 1 oz roasted pumpkin seeds: 156 milligrams
• 1 oz chia seeds: 111 milligrams
• 1 oz roasted almonds: 80 milligrams
• ½ cup boiled spinach: 78 milligrams
• ¼ cup roasted peanuts: 63 milligrams
• 1 cup soy milk: 61 milligrams
• ½ cup black beans: 60 milligrams
• 2 tbsp peanut butter: 49 milligrams
• 3.5 oz baked potato: 43 milligrams
• 8 oz yogurt: 42 milligrams
• Banana: 32 milligrams
• ½ c raisins: 23 milligrams
• ½ cup avocado: 22 milligrams
• ½ cup cooked broccoli: 12 milligrams
• Apple: 9 milligrams

Not all of these foods are naturally kid-friendly, but they can be cleverly incorporated into recipes that kids will love. Here are some delicious, magnesium-rich recipes that even the pickiest eaters will enjoy:

• Spinach Banana Muffins 
• Banana Peanut Butter
• Almond Butter cake
• Black bean brownies (no added sugar!)
• Broccoli spinach nuggets
• Black bean patties 
• Yogurt bark
• Avocado fudge 
• Soy milk fruit smoothie

Barnes suggests adding nuts and seeds to your child’s diet, as they’re easy to incorporate, even with picky eaters. “You can buy chia seeds that are already ground up, so you can easily mix them into foods like pancake batter, muffin batter or smoothies,” says Barnes. “A great magnesium-filled breakfast would be a bowl of oatmeal cooked with mashed banana and chia seeds.”

Magnesium Supplements for Kids: Are They Necessary?

While food is the best source of magnesium, for picky eaters or kids with limited diets, a multivitamin with magnesium or a magnesium supplement may be necessary. Barnes recommends speaking with a pediatric dietitian before starting a magnesium supplement to help create a personalized plan. A dietitian can offer strategies and creative ideas to increase magnesium-rich foods in your child’s diet before turning to supplements. If supplementation is needed, a dietitian can guide you in selecting the best option for your child.

For children with severe picky eating, a pediatrician may recommend a magnesium supplement to address a potential deficiency. Similarly, kids with digestive disorders or other health conditions affecting magnesium absorption may also be prescribed a supplement to correct or prevent a deficiency.

Precautions and Potential Side Effects

Although it’s difficult to get too much magnesium from diet alone, it’s possible to get too much from supplements. Barnes offers the following safety tips when giving your child magnesium supplements:

• Always consult your pediatrician before starting a supplement regimen. They can confirm the correct dosage and whether the supplement is appropriate for your child.
• Stick to the recommended dosage to avoid any potential side effects.
• Supplements should never replace a balanced diet.
• Choose supplements that are third-party tested to ensure quality and purity.
• Be cautious with supplements that resemble candy, particularly sweet gummy ones. Keep them out of reach to prevent your child from accessing them and confusing them with candy.

Experts

• Kacie Barnes, MCN, RDN, founder of Mama Knows Nutrition