The Magnesium and Autism Connection

Magnesium is an important nutrient that plays a key role in brain function and how the brain influences behavior. Although there is no single cause or cure for autism, research shows that nutrition, including minerals like magnesium, can make a big difference in how some kids with ASD experience symptoms and their overall quality of life (1).

In this post, we’ll take a closer look at how magnesium can support your little one with autism, how much they need, and simple ways you can add more magnesium into their diet.

How Magnesium Impacts Autism

Research shows that many kids with autism tend to have lower magnesium levels (2). When magnesium is low, it can lead to issues like muscle stiffness or cramping, frequent tummy aches, constipation, anxiety, mood changes, and fatigue. 

Because these challenges are common in autism and magnesium plays such an important role in brain function, it’s often used as a supplement for kids with autism (1).

When supplemented, magnesium is often paired with vitamin B6, another nutrient that is sometimes low in kids with autism. Studies suggest that about half of children respond well to this combination, showing improvements in behavior and even brain wave activity, all without serious side effects (1).

Some areas that may improve with magnesium and B6 include (1):

• Attention and focus

• Learning

• Speech and language

• Eye contact

• Sleep

• Digestive issues

It’s important to remember that magnesium does not cause or cure autism. But with the right approach and under medical guidance, magnesium may offer helpful benefits for some kids with autism. However, more research is needed to make it a routine part of ASD care.

Magnesium Daily Needs

Helping your little one get enough magnesium starts with knowing how much they need! 

Here’s a quick guide (3):

• 0-6 months:30mg

• 7-12 months: 75mg

• 1-3 years: 80mg

• 4-8 years:130mg

• 9-13 years: 240mg

• 14-18 years (male): 410mg

• 14-18 years (female): 360mg

These amounts reflect the recommended daily intake for the general population. For magnesium supplementation for kids with autism, studies have used doses of 50-200mg depending on age and individual needs (1). It’s important to consult a health care professional before starting supplementation. 

Easy Ways to Increase Magnesium

Whether or not your kiddo is taking a supplement, building a strong foundation through food is always a great place to start. 

Here are some magnesium-rich foods to try:

• Spinach |157mg per 1 cup cooked

• Pumpkin Seeds |156mg per 1 oz

• Quinoa |118mg per 1 cup cooked

• Chia Seeds |111mg per 1 oz

• Brown Rice |86mg per 1 cup cooked

• Almonds |77mg per 1 oz

• Cashews | 74mg per 1 oz

• Peanuts |63mg per ¼ cup

• Black Beans |60mg per ½ cup

• Avocado |58mg per avocado

• Peanut Butter |50mg per 2 tablespoons

• Plain Yogurt |42mg per 8 oz

• Banana |32mg per banana

Magnesium-Rich Snacks & Quick Meals

Yogurt Parfait: Full-fat yogurt topped with pumpkin seeds and berries.

DIY Trail Mix: Peanuts, banana chips, almonds, cashews, pumpkin seeds, mixed with your kiddo’s favorite add-ins.

Fajita Bowl: Brown rice, black beans, avocado, cheese, and protein of choice.

PB Banana Smoothie: 1 banana, 2 tablespoons peanut butter, ½ cup yogurt, and 1 cup milk of choice.

Chia Seed Pudding: 1 cup yogurt, 1 cup milk, ¼ cup chia seeds, 2 tablespoons maple syrup. Top with berries and granola.

Summary

Magnesium is an essential mineral that is often low in kids with autism. When introduced effectively, magnesium can ease some of the neurological and behavioral symptoms often seen with autism and may improve quality of life.

However, supplementation should always be discussed with your child’s healthcare provider, as more research is still needed to fully understand its role.