What Magnesium Actually Does in a Kid’s Body: Sleep, Poop & More

Magnesium is an essential nutrient that supports optimal growth and development in kids. It’s found in a variety of foods, even foods picky eaters will enjoy, and plays many important roles in the body. 

Since magnesium is used so widely throughout the body, it’s important to include magnesium-rich foods in your kid’s diet every day. But don’t be intimidated! With careful planning, you can help ensure your kiddo is getting the right amount of magnesium in their diet. 

How much magnesium do kids need?

1-3 years = 80 mg

4-8 years = 130 mg

9-13 years = 240 mg

What foods contain magnesium?

Magnesium can be found in many different foods including leafy greens, beans, almonds, pumpkin seeds, chia seeds, bananas, apples, oats, peanut butter, whole grains, potatoes and dairy products. 

What does magnesium do in the body?

Magnesium helps maintain normal muscle function, build strong bones and teeth as well as may help improve sleep and relieve constipation. 

Maintains muscle function 

Magnesium works together with another important mineral, calcium, to help muscles to contract and relax properly. This is essential for kids who are constantly on-the-move, running, jumping and exploring wherever they go! When magnesium levels are low, muscles may contract too much resulting in cramps or spasms. 

Helps build strong bones

When it comes to building strong bones, many of us think of calcium. And while calcium is critical for bone health, other vitamins and minerals such as vitamin D, phosphorus and magnesium also play a role in building and maintaining strong bones. Since kiddos are rapidly growing (time to check to see if those clothes from last season still fit!), getting enough magnesium is crucial.  

May help improve sleep

Some studies show magnesium may help relax your little one’s body and mind, helping them fall asleep faster. Who wouldn’t want that? Another study, done in adults, showed improved sleep quality. While research is limited, doing your best to help your kiddo meet their daily magnesium needs might pay off at bedtime. 

May help relieve constipation 

Many magnesium-containing foods also contain fiber, which has many digestive benefits and may help manage constipation in little ones. Additionally, some forms of magnesium have been shown to have a laxative effect by softening stool via pulling water into the intestines. This helps make pooping easier! 

Summary

Magnesium is an important nutrient for kids’ growth and development. It helps maintain muscle function, build strong bones and may help improve sleep and constipation. Include a variety of magnesium-rich foods in your kiddo’s diet for optimal health.