Did you know that magnesium is the fourth most abundant mineral? Involved in more than 300 biochemical reactions that happen in the body, this master mineral is essential for your child’s metabolism and helps other important vitamins and minerals do their jobs. For example, magnesium assists with activating calcium and vitamin D to help keep your child’s bones nice and strong. Magnesium is also vital for normal nerve and muscle function and is super important for keeping your little one’s heart beating properly.

The great thing about magnesium is that it can be found in many common foods, but before we explore what nourishing foods to stock up on, let’s look at how much magnesium your child actually needs.

How much magnesium does my child need?

The recommendation is 30 mg/day for infants in the first six months and 75 mg/day from 7 through to 12 months of age.

Cow-milk based formulas are usually higher in magnesium concentration (40 - 50 mg/L) than human milk (34 mg/L). Soy-based formulas are even higher in magnesium concentration, reaching up to a whopping 80 mg/L in some cases.

For infants between 1 to 3 years, a magnesium intake of 80 mg/day is recommended, 130 mg/day for children between 4 - 8 years, 240 mg/day for 9 - 13 years and 5.3 mg/kg/day for children between 14 - 18 years, to account for their pubertal magnesium needs.

So, which foods can magnesium be found in?

Fortunately, magnesium can be found in many foods, so it’s pretty easy for your little ones to get enough magnesium from their diet alone.

Here are a few common sources of magnesium:

Spinach, kale and other dark leafy greens

Nuts (especially Brazil nuts and cashews)
Seeds (especially pumpkin and chia seeds)
Legumes such as black beans, kidney beans, lentils, soybeans and edamame
Wholegrains and fortified cereals
Fatty fish such as salmon and halibut
Yoghurt
Milk

When it comes to diet, variety is key. The more variety you can include in your child’s diet, the more nourished they’ll be – with all the vitamins and minerals essential for their health and wellbeing.

What happens if my child is deficient in magnesium?

Magnesium deficiency is most common in young children with:

Protein-energy malnutrition, especially when accompanied by gastroenteritis

Malabsorption syndromes

Severe diarrhoea

Neuropsychiatric disorders

Hypoglycemia

Symptoms of magnesium deficiency include:

Insulin resistance

Worsening of diabetic regulation

Increased blood pressure

Inadequate bone mineralisation

Trouble sleeping

Low mood
Anxiety
Irritability
Loss of appetite
Fatigue

Muscle cramps
Hyperactivity

If you suspect your child may be magnesium deficient, then we recommend contacting your health care provider for extra support.

What is magnesium, and how much does my child need?

Magnesium is a mineral in your body and present in a wide range of delicious foods.