Magnesium in children: understanding its role, children’s needs, and preventing insufficient intake
Magnesium is involved in over 300 enzymatic reactions, making it an essential mineral for the proper functioning of a child's body. It plays a particular role in energy, the nervous system (stress and emotion management), sleep, concentration, and immunity, all functions that are particularly active during growth.
Modern diets can sometimes lead to insufficient intake.
What signs might suggest a magnesium deficiency in children?
Persistent fatigue, difficulty falling asleep, agitation at the end of the day, muscle cramps, or concentration difficulties can sometimes indicate insufficient magnesium intake. These signs are frequently observed during periods of rapid growth, after a viral episode, or during periods of stress.
Are biological markers useful?
Magnesium levels are generally measured in the blood (serum magnesium).
However, this only reflects a very small part of the body's reserves (about 1%).
Result: a normal blood level does not rule out a deficiency.
Other markers (erythrocyte or intracellular magnesium) are more relevant but rarely used in practice.
In reality, the evaluation is mainly based on:
- signs (fatigue, irritability, sleep...)
- the child's context
If in doubt, consult a healthcare professional.
Why is magnesium important for children?
Magnesium is involved in over 300 enzymatic reactions in the body. In children, it plays a key role in the development of the nervous system by participating in nerve transmission and regulating neuronal excitability, thus contributing to emotional balance, concentration, and stress management.
It is also essential for muscle function, promoting relaxation and limiting tension, cramps, or physical agitation in case of deficiency.
Furthermore, it contributes to sleep quality by facilitating falling asleep and supporting recovery.
Finally, it is involved in energy production (ATP) and protein synthesis, two processes essential for a child's growth and development.
The role of magnesium in children's sleep
Magnesium plays an indirect but important role in sleep regulation.
It is notably involved in the functioning of the nervous system by promoting a state of relaxation and limiting neuronal hyperexcitability. This effect helps create conditions conducive to falling asleep.
Furthermore, magnesium participates in the regulation of certain neurotransmitters involved in sleep, such as GABA, which promotes calmness, as well as the balance of the stress response system.
In children, an insufficient intake of magnesium can therefore manifest as:
- difficulty falling asleep
- restless sleep
- night awakenings
However, it is important to note that magnesium is not a treatment for sleep disorders, but a nutritional support that can help improve overall balance when signs of insufficient intake are present.
Magnesium, agitation and attention disorders in children
Agitation and difficulty concentrating are common concerns for parents. Some data suggest that insufficient magnesium status may be associated with increased agitation and attention disorders.
Magnesium contributes to normal psychological function and is involved in the regulation of the nervous system. Sufficient intake therefore contributes to the child's nervous balance, especially during periods of stress or high cognitive demand.
However, this is not about treating a medical disorder. In case of suspected ADHD or attention disorders, the advice of a health professional remains essential.
What are the magnesium requirements by age?
Needs evolve with age, growth, and activity level.
|
Child's Age |
Daily Magnesium Requirement |
|
1–3 years |
80 mg |
|
4–6 years |
130 mg |
|
7–10 years |
200 mg |
|
11–14 years |
280 mg |
These magnesium intakes recommended by ANSES vary by age and correspond to levels deemed sufficient to cover the needs of most children. However, these needs can change depending on the individual context, especially during periods of growth or stress.
In which foods is magnesium found?
Animal sources of magnesium
|
Food |
Magnesium Content |
|
Mackerel |
97 mg |
Plant sources of magnesium
|
Food |
Magnesium Content (mg/100 g) |
|
Pumpkin seeds |
592 mg |
What is the best form of magnesium for children?
Not all forms of magnesium have the same bioavailability or digestive tolerance.
Some forms are particularly well suited for children, such as magnesium from natural sources (e.g., sea lettuce), as well as organic forms such as bisglycinate, malate, or magnesium citrate, which are generally better absorbed and tolerated.
Conversely, forms like oxide, sulfate, or magnesium chloride have more limited absorption and can cause digestive discomfort.
Furthermore, magnesium absorption can be reduced when consumed simultaneously with other minerals like calcium or iron.
A natural solution to supplement intake
When diet does not cover a child's magnesium needs, appropriate supplementation can be considered.
With this in mind, we have formulated a supplement combining 245 mg of magnesium in citrate form, known for its good bioavailability, with a natural base composed of organic cocoa powder, organic almond powder, and inulin fibers from chicory.
This form has been designed to be suitable for children, both well-tolerated and easy to integrate into their daily routine.
Important information
A dietary supplement should not replace a varied, balanced diet.
Follow the recommended dosage.
Before giving any supplement to a child, seek advice from a pediatrician or healthcare professional.
