The Role of Magnesium 

Magnesium is a minimal used by muscles to help them relax Think about the muscles in your body, like your heart and gut! Most people do not think how these organs as muscle, but that is the tissue they are primarily made of. Another important role of magnesium is in activating Vitamin D and calcium in keeping bones strong (that includes teeth!). 

So what does that mean? Magnesium helps your bowels stay regular by allowing them to relax. It helps your heart beat properly (your heart needs to relax fully to fill with blood properly). Magnesium also prevents tooth decay and strengthens growing bones. Lastly, relaxation is important in promoting sleep and preventing mental stress. 

People at risk for Magnesium-deficiency 

Magnesium deficiency is truly rare in pediatrics. Some people have impaired magnesium absorption, like those with severe burns, malabsorptive guts, or on medications that inhibit its absorption. Magnesium requires calcium for absorption, so those with low calcium may be at risk for deficiency—lastly, those with severely restrictive diets miss foods that contain magnesium. 

What does Magnesium-deficiency look like? 

Our bodies do a great job at conserving magnesium! However, because more children are commonly eating processed foods, we are seeing deficiencies more often. Foods tend to lose much of their magnesium during processing, so prioritizing whole foods is SO important.

Symptoms may include fatigue, loss of appetite, muscle cramps or spasms, trouble sleeping, anxiety, irritability or hyperactivity. 

How much do you need?

• Infants (0-6 months): 30 mg/day
• Infants (7-12 months): 75 mg/day
• Children (1-3 years): 80 mg/day
• Children (4-8 years): 130 mg/day
• Males (9-13 years): 240 mg/day
• Females (9-13): 240 mg/day (2)

Foods rich in Magnesium 

• Soy
• Seeds (especially pumpkin)
• Nuts (especially cashews and almonds) 
• Peanuts 
• Bananas 
• Dried Apricots 
• Dark, leafy, green veggies (spinach) as well as artichokes and avocados 
• Dried beans (navy, black-eyed peas, lima) 
• Whole grain breads and cereals 
• Legumes
• Salmon 

Supplementation 

I do not recommend supplementation without physician guidance because too much magnesium can lead to magnesium toxicity. Signs include nausea, vomiting, low blood pressure, arrhythmias, and kidney damage. Instead, focus on whole foods and a balanced diet. 

What if you suspect a magnesium deficiency…

Any of the above symptoms may be a sign to contact us. Behavioral issues such as ADHD are commonly associated with nutrient deficiencies and may go undiagnosed (vitamin D and iron are other examples). Focusing on the diet is a crucial starting point for many behavioral challenges in kids. You will be surprised by how much you can improve with a balanced diet! Studies have shown that magnesium can improve social, anxiety, and conduct scores in children with ADHD (1) 

If you are concerned and magnesium or any micro or macro-nutrient deficiency — ask your pediatrician to break down the micro & macronutrients for your Child’s diet. 

References: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011463/

https://www.hsph.harvard.edu/nutritionsource/magnesium/

Arab, Arman, et al. “The role of magnesium in sleep health: a systematic review of available literature.” Biological Trace Element Research 201.1 (2023): 121

-128.

Galland, Leo. “Magnesium, stress and neuropsychiatric disorders.” Magnesium and trace elements 10 (1993): 287-287.