Magnesium for kids: what it does and where to find it in food

Magnesium for kids: what it does and where to find it in food

Quick answer: Magnesium is a mineral kids need for energy production, normal muscle and nerve function, and healthy bones. Children need about 80 mg a day at 1 to 3 years, 130 mg at 4 to 8, and 240 mg at 9 to 13, rising to 360 to 410 mg in the teen years. The best food sources are seeds, nuts, legumes, wholegrains, leafy greens and bananas, which are often the foods fussy eaters skip.

Magnesium doesn’t get as much airtime as iron or calcium, but it’s quietly involved in hundreds of processes in the body. Here’s what it does, how much kids need, and the easiest ways to get more of it onto the plate.

What does magnesium do for kids?

Magnesium is a mineral the body uses every day. It’s needed for:

  • energy production, helping the body turn food into energy

  • normal muscle and nerve function

  • building healthy bones, alongside calcium and vitamin D

Because kids are growing and on the move all day, a steady supply from food matters.

How much magnesium do kids need?

Australia’s Nutrient Reference Values recommend the following daily amounts:

Age

Magnesium per day

1–3 years

80 mg

4–8 years

130 mg

9–13 years

240 mg

Boys 14–18 years

410 mg

Girls 14–18 years

360 mg


Which foods are high in magnesium?

  • Seeds: pepitas, chia seeds, hemp seeds and sesame seeds (including tahini)

  • Nuts: almonds, cashews and peanuts, as nut butters for younger kids

  • Legumes: black beans, chickpeas, kidney beans, edamame and tofu

  • Wholegrains: oats, brown rice, quinoa and wholegrain bread

  • Vegetables and fruit: spinach, avocado, potato with the skin on, and bananas

  • Dairy and fish: milk, yoghurt and salmon add smaller amounts

For children under 4, avoid whole nuts and seeds, as they’re a choking risk. Nut butters spread thinly and ground seeds are safer options.

Why can fussy eaters miss out on magnesium?

The richest sources of magnesium are seeds, nuts, legumes, wholegrains and leafy greens, and those are often the first foods fussy eaters refuse. Refining grains into white bread, white rice and plain pasta also removes much of their magnesium, so a mostly “beige” menu can fall short.

How can I add more magnesium to my child’s day?

  • Blend a smoothie. Banana, a handful of spinach, a spoonful of nut butter and milk make a magnesium-rich drink that doesn’t look green if you add berries.

  • Upgrade porridge. Stir chia seeds or ground pepitas through porridge or overnight oats.

  • Swap a little at a time. Mix brown rice through white rice, or try half-and-half wholegrain bread.

  • Add beans to favourites. Black beans in tacos, chickpeas in curries, or edamame in fried rice.

  • Try a cacao hot chocolate. Warm milk with a teaspoon of cacao powder is a cosy way to add a little magnesium.

  • Keep the skins on. Roast potatoes with the skin on for older kids, and mash or peel for little ones.

When should I talk to a health professional?

If your child eats a very limited range of foods, has a medical condition, or takes any medicine, check with your GP or a qualified nutritionist before starting a magnesium supplement.

Where does Calm Mind fit in?

Food will always come first. But for kids who won’t go near seeds, legumes or greens, a children’s supplement can help fill the gap.

Calm Mind is a children’s chewable tablet with magnesium, zinc, vitamin B6 and saffron. Each tablet contains 70 mg of magnesium. Magnesium supports energy production and healthy neuromuscular function in children, and magnesium and vitamin B6 support nervous system health in children. It’s suitable for children 6 years and over, taken with food.

Calm Mind helps support nervous system health in children 6+ years. ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. If symptoms persist, talk to your health professional.

Calm Mind AUST L 475932

Frequently asked questions

Is dark chocolate a good source of magnesium?

Cacao does contain magnesium, so a homemade hot chocolate with cacao and milk, or a little high-cacao chocolate, can add some. It’s still best as an occasional extra rather than a main source.

Can kids have too much magnesium?

It’s very unlikely from food. Too much from supplements can upset little tummies, so stick to the dose on the label and check the total if your child takes more than one product containing magnesium.

Are magnesium supplements safe for kids?

Choose a product made and labelled for your child’s age, and follow the directions. If your child already takes a multivitamin, check whether it contains magnesium too.

References

 

— Tamara Marshall
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