Magnesium is an essential mineral that plays a role in various physiological functions such as supporting behavioral health and sleep regulation. This mineral is the fourth most abundant element in the body. A magnesium deficiency can impact young children and adults, potentially leading to disturbances in many areas of health and well-being. Understanding the importance of magnesium through food and supplementation can empower you to support your child’s health by optimizing their mineral status. This article will explore the potential benefits of magnesium intake related to children’s sleep and behavior regulation.
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The Role of Magnesium in the Body
Magnesium is a critical mineral used for many processes in the body. Magnesium is involved in nerve transmission, muscle contraction, bone development, blood vessel integrity, sleep support, and stress management. In children, magnesium is a crucial nutrient for physical and cognitive development. Regardless of age, magnesium is the second most abundant mineral inside human cells. Low magnesium, or hypomagnesemia, reportedly occurs in about 2% of the population. This can lead to complications within the nervous system, cardiovascular system, bones, blood sugar regulation, other nutrient imbalances, and even asthma. When it comes to children, a magnesium deficiency may impact their sleep and mental state, including common conditions such as ADHD and pervasive developmental disorders (PDD), more commonly known as autism spectrum disorder (ASD).
Magnesium and Sleep Regulation in Children
There is a significant correlation between magnesium status and sleep quality. While the amount of sleep a child gets is essential, the quality of sleep is also important. Magnesium supports nervous system relaxation by influencing neurotransmitters that help calm the body. Research suggests that it may help manage the excitatory neurotransmitter glutamate while supporting the release of the calming messenger GABA. Magnesium also influences the production of melatonin, which is a hormone that is crucial for sleep-wake cycles. While no studies look directly at the use of magnesium for pediatric sleep, there is evidence that magnesium can aid in Restless Leg Syndrome (RLS), a common condition that children and teens face. One study found that magnesium may help support limb relaxation, thus supporting physical relaxation and sleep quality. With both physical and mental relaxation properties, magnesium is a key nutrient for supporting optimal sleep in children.
The Impact of Magnesium on Children’s Behavior
There is a growing interest in the role of magnesium in behavioral regulation in children. Attention-deficit/Hyperactivity Disorder (ADHD) is an increasing concern for American children. Over 10% of children and teens in the US are diagnosed with developmental and behavioral conditions. The three primary characteristics of ADHD include inattention, hyperactivity, and impulsivity, with some kids experiencing all three or a combination of two. Studies have shown that vitamin and mineral deficiency can impact the severity of ADHD and be a tool for ADHD management. The literature suggests that intracellular magnesium deficiency can impact nerve transmission. Studies examined how magnesium and other nutrients can synergistically impact behavioral regulation, attention, mood, and sleep. One example is magnesium combined with Vitamin D, which may help improve ADHD symptoms such as anxiety, social interactions, or conduct issues. Magnesium paired with Vitamin B6 may help reduce symptoms of hyperexcitability, such as inattention, that is often seen in ADHD. Combining magnesium with polyunsaturated fatty acids and zinc may help support emotional difficulties and trouble falling asleep.
Recommended Magnesium Intake for Children
In pediatrics, the daily amount of magnesium varies based on age. Obtaining magnesium through diet is ideal for children to get their recommended daily allowance (RDA). From birth to age 13, males and females require the same amounts of magnesium. In the teenage years, 13 to 18 years old, the recommendation varies based on gender. Here is an outline of the Magnesium RDAs based on age and gender:
Dietary Sources of Magnesium for Children
Incorporating food rich in magnesium should be a daily focus. Dietary sources of magnesium include seeds, nuts, green, yogurt, bananas, avocado, and beans. Regarding childhood diets, it can be challenging for parents to make sure their child with neurobehavioral issues is getting adequate vitamins and minerals. We do know that diet can influence ADHD symptoms and sleep. Here are some child-friendly food options rich in magnesium:
Leafy greens: spinach and kale. Incorporating these in pasta sauces, smoothies, or fresh juice can be easy and practical.
Fruits and vegetables: bananas are a great source of magnesium. These quick and convenient snack options can be used in pancake recipes or added to smoothies. Avocados are also nutritious, dense, and rich in magnesium, fiber, and healthy fats. This is a great food to introduce to babies and toddlers, as it can be mashed, put on toast, or add a creamy texture to smoothies.
Legumes: black beans, lentils, and chickpeas can easily be incorporated into soups and tacos or used to make veggie patties.
Whole Grains: Magnesium is in bread, pasta, rice, quinoa, and oats. Including this in a child’s diet can support vitamin and mineral needs.
Dairy: milk, yogurt, and cheeses contain magnesium. Eating servings of these daily can be healthy snacks or ingredients in recipes to support a nutrient-dense diet.
Supplementing Magnesium in Children
Dietary deficiencies and health conditions may warrant magnesium supplementation. If your child has avoidant/restrictive food intake disorder (AFRID), sleep issues, or a neurobehavioral condition such as ADHD and autism, then supplementation may be beneficial. Magnesium can also be utilized in children with gastrointestinal problems such as functional constipation. Working with your child’s doctor on appropriate administration and dosing is recommended.
Integrating Magnesium into Children’s Diets
Dietary integration of magnesium-rich foods may be a family effort. Children learn about food and nutrition by watching their caregivers. What they're exposed to regularly cultivates eating behaviors and patterns early on. Having your child involved in preparing their food, making mealtime fun and engaging, and educating children on the importance of whole foods, can impact their desire to eat healthy foods. Nutrient-dense whole foods are the best way to get vitamins and minerals, like magnesium, into a child’s diet.
In situations where magnesium deficiency is of concern, supplementation guidelines should be followed. Dosing can vary depending on the situation in which magnesium is used. For example, the dosage for magnesium in those with ADHD ranges from 65mg/day to 400mg/day.
Consultation with Healthcare Providers
It is essential to consult with a pediatrician or holistic healthcare provider trained in pediatrics to get appropriate guidance on using magnesium supplementation to support specific conditions. If your child is taking medications, it’s important to rule out any drug-nutrient interactions. Every child is unique, and their health varies based on age, weight, medical history, and existing health conditions. Consulting with a healthcare provider allows for a personalized assessment and ensures that any potential risks are mitigated.
There are various forms of magnesium that can be used in supplementing as well. A skilled provider can educate you on the best form for your child's situation. While magnesium supplementation is generally safe when administered at the recommended doses, there is a potential for adverse effects such as diarrhea, nausea, or abdominal pain. A healthcare provider's guidance can assist with supplementation monitoring and ensure it is safely used.
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Key Takeaways
Magnesium is important in various physiological functions, including supporting behavioral health and sleep regulation, making it an essential mineral for children’s overall well-being. A deficiency in this nutrient may impact symptoms related to ADHD and sleep quality. By prioritizing magnesium-rich foods in children’s diets, you can help build a long-lasting understanding of food as nourishment. In some situations, supplementation is paramount in supporting a child’s health.
Working with a healthcare provider who can recommend the best sources of magnesium and the appropriate dosage for your child while also monitoring his or her status is an essential aspect of holistic care. While there is helpful information on magnesium and its benefits in children, there is a need for continued research on the full potential impact of magnesium and its applications in childhood health.
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