Just like adults, children need magnesium for lots of reasons. Ensuring your child has the correct level of magnesium can help with everything from sleep, mood and concentration, to energy levels, bone and teeth health, immune system function and the absorption of other essential nutrients such as calcium and vitamin D.
Magnesium deficiency in kids
It is common to see magnesium deficiency in children because foods that are high in magnesium tend to be notoriously difficult to incorporate into your child’s diet. And with spinach and kale, nuts, avocados, oily fish, dark chocolate and quinoa topping the list of foods rich in magnesium, it’s easy to see why.
This, added to the fact that magnesium foods are not as high in magnesium any more, due to modern farming methods, means it can be harder still to get magnesium rich foods on the menu.
Poor sleep and constipation may signal that your child isn’t getting the levels of magnesium they need. Other symptoms of magnesium deficiency in children, include muscle weakness and cramps, tiredness, apathy and low mood, decreased attention span and poor concentration.
How much magnesium do kids need?
Every child is different and the magnesium dosage for kids can vary. Your child’s weight, activity levels, perspiration and age can all influence the amount of magnesium they need.
Generally speaking, the recommended magnesium intake for children increases with age, ranging from 80mg a day for 1 to 3 year-olds, 130mg a day for 4 to 8 year-olds, to 240mg a day for 9 to 13 year-olds. Older teens need between 360mg a day (females) to 410mg a day (males).
Magnesium supplements for children
If you suspect your child is not getting enough magnesium through their diet, a magnesium supplement can help.
Magnesium supplements in tablet or capsule form can be difficult for children to take. Sprays, oils, lotions and flakes provide an easier way to increase your child’s magnesium intake. Plus, absorbing magnesium through the skin allows it to enter the body and bloodstream quickly, bypassing the digestive system where many nutrients, including magnesium, are poorly absorbed.
BetterYou Magnesium Sleep Lotion for children aged 1 or above is the perfect way to help children of nearly all ages increase their magnesium intake, and get a restful night’s sleep. For babies under 1 year, a cup of BetterYou Magnesium Flakes in their bedtime bath can be used instead.
Magnesium oil for children is another way to help children absorb magnesium through the skin, and is quickly and easily applied. Try BetterYou Magnesium Sensitive Body Spray . It provides Zechstein magnesium chloride, which comes from a natural source, deep inside the Earth’s crust, ensuring its purity. Simply spray between 5 and 10 sprays around the body and massage in. After a shower or bath is a great time to apply magnesium as the skin is more receptive, which aids absorption.
Benefits of magnesium for teenagers
Magnesium has a great reputation for improving sleep in children and adults alike because it helps to relax nerves and muscles, and triggers the production of melatonin, the sleep hormone.
Sleep is such a vital part of any child’s development, both physically and mentally. A good night’s sleep will help a child with their performance at school and keep their immune system healthy.
For older children and teenagers, much of their growing is done in their teenage years. Magnesium plays a vital part in the development of healthy bones because it aids the conversion of vitamin D into its active form. It also helps with muscle and nerve function, keeps bones strong and helps with the production of energy and proteins, so making sure they get enough magnesium is essential for these reasons too.