Magnesium is right up there with the key vitamins for kids' health. It’s a must-have in their diets and on your supplement shelf, but if you’re not sure why, read on—we will explain all!
Lots of parents first hear of magnesium as the “calming mineral. Those are the magic words that definitely catch our attention because every parent wants a calm kid!
We’ll talk about how magnesium works to help kids calm down and the many other benefits of this amazing mineral.
Benefits of Magnesium for Children
Magnesium is good for kids in so many ways it’s almost tough to know where to start!
You can think of it as a multi-tasking mineral, and that’s because every cell of our bodies contains magnesium and depends on magnesium to function.
Here are a few key ways magnesium helps kids feel good and grow strong.
Magnesium Can Help Kids Sleep
While magnesium isn’t a sedative, it does help kids unwind. Magnesium relaxes muscles, calms the nervous system, and can help relieve feelings of anxiety.
Magnesium also plays a role in regulating the brain’s production of melatonin, the sleep hormone. We all produce this hormone naturally, but sometimes, our brains don’t produce enough melatonin at bedtime. Magnesium can help “remind” kids’ brains that it’s time to pump out that sleep hormone.
If your kid is bothered by growing pains at night, magnesium could help those, too. Studies show a relationship between growing pains and low magnesium levels in kids.
Magnesium Supports a Calm Mood
Managing the ups and downs of kids’ moods is one of the toughest parts of parenting. While we don’t have a magic wand to make your child calm and happy 100% of the time, magnesium can help level out kids’ moods and support happier feelings.
We mentioned above that magnesium helps dial down anxiety. It does this by leveling out stress hormones (like cortisol) and regulating overwhelmed neurotransmitters in the brain. Think of it as helping to bring back balance.
Magnesium also plays a role in the production of serotonin, a natural hormone and neurotransmitter that boosts mood. Serotonin controls happiness, memory, sleep, body temperature, and hunger. Kids with enough serotonin have an easier time focusing, feeling happy and calm.
Magnesium is Key for Active Kids, Too!
Remember how we said magnesium helps in a surprising number of ways? Well, it’s not just a relaxation mineral. Magnesium also helps kids stay active.
Magnesium plays a major role in muscle health. It helps balance calcium levels, which allows muscles to contract and then relax smoothly, preventing cramps, muscle tightness, or soreness after exercise. Magnesium also helps build and maintain strong muscles.
Under those strong muscles, active kids need strong bones, too. During these years, they’re laying a foundation of healthy bones for a lifetime, and with all of that running and jumping, kids need strong bones. Magnesium works with other nutrients (like calcium and vitamin D) to build strong bones.
This may seem counterintuitive, but magnesium is essential for producing energy at a cellular level. Rest assured, it absolutely will not make your kid hyperactive. There’s a difference between kids who are wound up and kids who have energy for sports and play.
How Much Magnesium Do Kids Need?
Kids need magnesium every day because our bodies use it constantly. It’s an essential nutrient.
Since magnesium is so important, health officials set a Recommended Dietary Allowance (RDA). The RDA tells us how much the average person needs to be healthy.
As you can see, the RDA for kids goes up dramatically as they grow and their bodies use more.
|
Age Group |
|
|
1-3 years |
80 |
|
4-8 years |
130 |
|
9-13 years |
240 |
|
14-18 years (Boys) |
410 |
|
14-18 years (Girls) |
360 |
Is your kid getting enough magnesium from diet and supplements to meet their RDA?
You can estimate whether they’re meeting the RDA by looking up the magnesium in the foods they regularly eat. If your child already takes a multivitamin, check if it includes magnesium and in what quantities.
Can Kids Get Enough Magnesium From Diet?
It can be a challenge to get enough magnesium from food alone. That’s because kids don’t often eat enough of the best food sources of magnesium.
- Legumes such as beans and peas
- Seeds and nuts
- Spinach and dark leafy greens
- Whole grains
- Fortified cereals
- Soy and dairy products
- Fatty fish (salmon and mackerel, for example)
Kids need to eat a lot of these foods to meet their requirements! Just look at the magnesium levels in these foods, and you’ll see that it takes a lot to add up to the RDA.
- 1 cup of chickpeas = 230 mg
- 1 slice of whole grain bread = 20 mg
- 3 cups of raw spinach = 70 mg
- 3 oz. of salmon = 23 mg
- 1 tbsp almond butter = 44 mg
- 1 cup of soy milk = 60 mg
Even if it seems hard to get so much magnesium from food, encourage your kid to try these foods and eat them more often.
When Should Kids Take a Magnesium Supplement?
The short answer? Kids should take a magnesium supplement if they’re not getting enough through their diet. It’s really that important!
You can also look at how your child feels and behaves. Kids not getting enough magnesium may have more muscle cramps, fatigue, or trouble sleeping. They might experience more irritability, anxiousness, or restlessness. If your child seems to struggle to stay calm and focused, it makes sense to consider magnesium.
Of course, talk to your doctor if you have concerns about your child’s physical, mental, or emotional health. Low magnesium is just one cause of these symptoms.
Other Calming Supplements We Love for Kids
Magnesium is a hero mineral for kids, for sure. We love knowing that it supports their bodies and minds in so many ways.
There are a few other calming supplements that complement magnesium:
- L-Theanine: Found in tea leaves (but free from caffeine), this amino acid promotes relaxation without causing drowsiness. It helps reduce stress and anxiety by increasing calming brain chemicals.
- Passionflower: This herbal extract helps calm anxiety and improve sleep. It works by increasing levels of GABA, a neurotransmitter that promotes relaxation, amplifying magnesium's calming and anti-stress properties.
- Lemon Balm: Lemon balm is an herb in the mint family that has been used for centuries to promote calmness and improve sleep.
Together, these ingredients create a balanced blend to promote calm and relaxation. That’s why we’ve combined all three with magnesium in Captain Calm melty tabs for kids.
Should You Try Melatonin to Help Your Kid Sleep?
If your child is struggling to sleep, you may have considered melatonin. We left melatonin out of Captain Calm because we believe there are better options as a starting place for kids.
Melatonin supplements are a hormone, and it is unclear whether they interfere with children’s natural melatonin production. There are also risks of side effects, like headaches, dizziness, or daytime drowsiness.
If you’re not comfortable giving melatonin to your kids, you have many other natural alternatives for helping them get calm.
Get Captain Calm Magnesium for Kids
Ready to try a magnesium supplement for kids? We’ve made Captain Calm specifically for kids who need a little help to unwind, especially at bedtime.
Captain Calm combines magnesium, L-theanine, passionflower, and lemon balm. These natural and gentle ingredients help put kids at ease—body and mind. It’s formulated just for kids, with the doses that are right for little people.
As always, we’ve left out the junk. Because kids don’t need sugar or artificial additives (especially when it’s time to be calm).
Renzo’s Captain Calm melty tabs are the fruity, yummy, healthy way to help kids ease into sweet Zzzs!