Magnesium | The Wonder Mineral
Magnesium is an essential mineral for optimal function of the human body, and is a great tool for a parent to keep in their back pocket. It offers many benefits when the body is receiving enough of it. Magnesium is especially critical for a child’s overall function and development.
Why is Magnesium Important for Children?
· Improvement in SLEEP quality
· Strengthen their IMMUNE system
· Increased ability to FOCUS
· Remedy for MUSCLE SPASMS/CRAMPS
· Reduction in HEADACHES/MIGRAINES
· Strengthen bones & teeth
· Improve GASTROINTESTINAL FUNCTION and DIGESTION
· Balanced MOOD
· And so much more!
Types of Magnesium
There are a few different types of magnesium, and they each have varying characteristics.
· Magnesium citrate: the most popular type of magnesium ingested. Easily absorbed by the body and affordable. Great for constipation relief. Can also provide some relief with period cramps and migraines.
· Magnesium Sulfate: known as Epsom salt, mostly used externally for sore muscles
· Magnesium oxide: not absorbed as well by the body as other forms of magnesium. It’s commonly used to treat constipation or heartburn.
· Magnesium glycinate: a combination of magnesium and glycinate, which is an amino acid. Absorbed easily by the body and does not cause GI upset. Best for neurological health, leaky gut and helps with relaxation.
· Magnesium Threonate: absorbed easily by the body and beneficial for memory and learning! Great for neurological issues, depression, anxiety, ADHD
· Magnesium Carbonate: Turns into magnesium chloride in the tummy and serves as a remedy for heart burn!
· Magnesium Taurate & Orotate: Great for heart health (irregular heartbeat, high blood-pressure, etc)
Supplementing with Magnesium
There are many nutrient dense foods that serve as enriching sources of magnesium, and most people can get adequate levels of magnesium through their diet. However, sometimes it may be beneficial to take a magnesium supplement, especially if you have a picky eater on your hands!
It is safe for children to take magnesium supplements. However, always discuss this with your provider prior to doing so. The dosage depends on a few of the unique factors of the child, such as age, weight, activity level, other conditions, etc. Some potential side effects of consuming too much magnesium include nausea, diarrhea, vomiting, low blood pressure and irregular heartbeat. Children with renal conditions are at high risk for magnesium overdose and should not take any supplement unless discussed with their doctor.
The recommended daily intake of magnesium for children is:
· Ages 1-3 - 80 mg a day
· Ages 4-8 - 130 mg per day
· 9-13 years - up to 240 mg per day
· 14-18 years - up to 360 mg per day for females and 410 mg per day for males.
Implementing a Magnesium-Rich Diet
Obtaining enough magnesium is vital for the body, especially for children. Incorporating magnesium-rich foods in their diet is very beneficial. These foods include:
· soy products (soy milk, tofu or tempeh)
· legumes and seeds (pumpkin and sesame)
· nuts (peanuts, almonds, cashews and brazil Nuts)
· whole grain breads, cereals and rice
· avocado
· dark leafy greens
· potatoes (consume with skins for the most value; should be baked or mashed for a healthy option)
· dried beans (lima, lentils, black-eyed peas and navy beans)
· fruit (bananas, dried apricots, raisins etc)
You can get creative with how you serve magnesium-rich foods to your child, such as combining these foods with some of their favorites to create a more diverse meal.
