3 Signs of Magnesium Deficiency in Kids

Why Magnesium Matters for Kids

Magnesium is an essential mineral that supports muscle and nerve function, digestion, bone development, and even sleep. But research shows that many kids aren’t getting enough, especially those with picky diets, low vegetable intake, or chronic digestive issues.

While severe deficiencies are rare, suboptimal intake over time can lead to noticeable symptoms. Here are three common signs to look out for.

1. Constipation or Hard Stools

One of the earliest signs of low magnesium in kids isdifficulty pooping. Magnesium plays a critical role ingut motilityby relaxing the intestinal muscles and drawing water into the colon. Without enough magnesium, stools can become dry, hard, and difficult to pass.

Children who regularly experience:

• Infrequent bowel movements

• Straining during poops

• Pebble-like or hard stool texture

may benefit from increased magnesium intake, either through food or a pediatric-safe supplement likeGrowing Up Magnesium, which contains gentle forms like magnesium citrate.

2. Muscle Cramps or Restless Legs

Magnesium helps regulatenerve and muscle activity, including muscle relaxation. If your kiddo complains of:

• Leg cramps

• “Growing pains”

• Restless legs at bedtime

• Twitching or foot discomfort

it could be a sign their magnesium intake is too low. These symptoms are especially common in active kids, kids going through growth spurts, or those who sweat a lot through sports.

3. Irritability, Trouble Sleeping, or Anxiety

While not always linked directly to magnesium, low levels may play a role inmood regulation andsleep quality. Magnesium supports neurotransmitters like GABA, which help calm the brain and body.

If your child is experiencing:

• Trouble falling or staying asleep

• More frequent irritability or emotional outbursts

• Anxiety or trouble winding down at night

a magnesium deficiency could be contributing. A magnesium-rich bedtime snack (like a banana with almond butter) or a low-dose supplement may help promote relaxation and sleep readiness.

Summary

Magnesium deficiencies in kids often show up as constipation, muscle cramps, or mood and sleep challenges. If your kiddo is showing one or more of these signs, especially alongside a low-fiber or high-processed food diet - it may be time to assess their magnesium intake. Always talk to your pediatrician before starting a supplement.