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, whole grains, leafy greens and bananas, which are often the foods picky 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:
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energy production, helping the body turn food into energy
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normal muscle and nerve function
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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?
The NIH recommends 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?
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Seeds: pumpkin seeds, chia seeds, hemp seeds and sesame seeds (including tahini)
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Nuts: almonds, cashews and peanuts, as nut butters for younger kids
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Legumes: black beans, chickpeas, kidney beans, edamame and tofu
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Whole grains: oats, brown rice, quinoa and whole grain bread
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Vegetables and fruit: spinach, avocado, potato with the skin on, and bananas
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Dairy and fish: milk, yogurt 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 picky eaters miss out on magnesium?
The richest sources of magnesium are seeds, nuts, legumes, whole grains and leafy greens, and those are often the first foods picky 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?
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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.
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Upgrade oatmeal. Stir chia seeds or ground pumpkin seeds through oatmeal or overnight oats.
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Swap a little at a time. Mix brown rice through white rice, or try half-and-half whole grain bread.
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Add beans to favorites. Black beans in tacos, chickpeas in curries, or edamame in fried rice.
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Try a cacao hot chocolate. Warm milk with a teaspoon of cacao powder is a cosy way to add a little magnesium.
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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 pediatrician 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 supplement with magnesium, saffron, zinc and vitamin B6. Each chewable tablet contains 70 mg of magnesium. Magnesium maintains a healthy neuromuscular system, and magnesium, zinc and vitamin B6 support normal nervous system health and nervous system function.** It’s suitable for kids 6 and up. Follow the directions on the label.
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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.
Keep reading
References
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NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
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NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/