
Magnesium plays a crucial role in children’s health, contributing to bone development, energy production, and even brain function. As more parents explore ways to support their kids’ growth, sleep quality, and focus, magnesium is gaining attention as a vital mineral worth considering. In this guide, we’ll delve into the best magnesium for kids, how it may benefit their health, and what to look for when choosing a supplement.

Which is the Best Magnesium for Kids and Why?
When choosing the best magnesium for kids, it’s essential to compare the different types available. Each form of magnesium has unique properties, and some are better suited for children than others. Here’s a comparison table to help you decide:
Type of Magnesium | Why It’s Great for Kids | Best Use | Drawbacks |
---|---|---|---|
Magnesium Glycinate | Highly absorbable, gentle on the stomach, and calming for the nervous system | Ideal for sleep and relaxation | More expensive than other forms |
Magnesium Citrate | Easy to absorb and helps with occasional constipation | Good for digestion and regularity | May cause loose stools in high doses |
Magnesium Malate | Supports energy production and muscle health | Best for active kids with low energy | Less calming, not ideal for sleep |
Magnesium Oxide | Affordable and widely available | Cheap option for constipation relief | Poor absorption, can cause cramps |
Magnesium L-Threonate | May support brain health and cognitive function | Promising for focus and learning | Limited research, higher cost |
Recommendation:
For most children, magnesium glycinate is considered the best option because it’s well-tolerated, easily absorbed, and has calming properties that benefit sleep and mood. If constipation is a concern, magnesium citrate is another excellent choice. Always consult your paediatrician to determine the most appropriate option for your child.
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Why Magnesium is Important for Children
Magnesium is an essential mineral that supports over 300 biochemical reactions in the body, making it critical for kids during their developmental years. It aids in maintaining strong bones, supporting muscle function, and ensuring a healthy nervous system. Interestingly, magnesium is also linked to better sleep and focus—two areas parents often worry about.
How Does Magnesium Work in the Body?
Simply put, magnesium acts like a helper for enzymes that regulate vital processes such as energy production and the relaxation of muscles. For kids, magnesium can be particularly beneficial in preventing irritability, fatigue, and restlessness caused by a deficiency. However, finding the best magnesium for kids is key to ensuring they get a form their bodies can absorb effectively.

Signs Your Child May Need More Magnesium
While magnesium is found in foods like leafy greens, nuts, and whole grains, many children don’t consume enough of these magnesium-rich foods. Symptoms of low magnesium can vary but often include muscle cramps, poor concentration, or trouble sleeping.
Common Symptoms of Magnesium Deficiency in Kids:
- Restlessness or hyperactivity
- Difficulty falling or staying asleep
- Muscle twitches or cramps
- Frequent headaches
- Constipation
If your child shows these signs, it may be worth discussing magnesium supplementation with a doctor to find the best magnesium for kids that suits their needs.

Benefits of Magnesium for Growth and Development
Magnesium contributes to healthy bone growth and density, which is especially important during childhood. Calcium often gets all the attention for bone health, but magnesium is just as vital since it helps the body properly absorb and utilise calcium.
Can Magnesium Enhance Bone Strength?
Yes, but indirectly. By supporting calcium absorption, magnesium ensures that your child’s bones grow strong and healthy. This makes it a valuable addition to any child’s diet, especially during growth spurts. Choosing the best magnesium for kids ensures they receive the right form for optimal absorption.

How Magnesium May Help Kids Sleep Better
Poor sleep is a common issue among kids, often affecting their energy levels, mood, and performance at school. Magnesium may help by regulating neurotransmitters like GABA, which promotes relaxation and prepares the body for sleep.
Does Magnesium Calm the Nervous System?
Research suggests magnesium has a calming effect on the nervous system, which can help kids relax and fall asleep faster. Incorporating the best magnesium for kids into their nightly routine might make bedtime smoother for both parents and children.

Improving Focus and Attention with Magnesium
In today’s fast-paced, tech-filled world, many parents worry about their children’s attention spans. Magnesium may play a role here by supporting neurotransmitters involved in learning and memory.
Is There a Link Between Magnesium and Focus?
Although more research is needed, some studies have shown that magnesium supplementation may improve concentration in children, particularly those with attention difficulties. Opting for the best magnesium for kids could give your child’s brain the support it needs to stay sharp and attentive.

How Much Magnesium Do Kids Need?
The recommended daily amount of magnesium varies by age, but most children need between 80-240 mg per day, depending on their age and gender. However, it’s always best to consult with a doctor to determine the right dose.
Age Group | Recommended Daily Magnesium Intake |
---|---|
1-3 years | 80 mg |
4-8 years | 130 mg |
9-13 years | 240 mg |

Food Sources vs. Supplements: What’s Better?
While food is always the best source of nutrients, picky eaters or dietary restrictions can make it hard for some kids to get enough magnesium from food alone. In such cases, a high-quality supplement can help fill the gap.
What Are Magnesium-Rich Foods?
Here are some magnesium-rich options you can try adding to your child’s meals:
- Leafy greens like spinach and kale
- Bananas
- Avocados
- Black beans, lentils, and chickpeas
- Whole grains like bread, pasta, rice, quinoa, and oats
- Milk, yogurt, and cheeses
If these aren’t favourites, a magnesium supplement can provide a reliable alternative.

Safety Tips for Giving Kids Magnesium
Before starting any supplement, it’s crucial to talk to your child’s doctor to ensure it’s safe and appropriate for their specific needs. Look for supplements that are third-party tested to guarantee quality and purity.
What to Avoid When Choosing Magnesium for Kids
- Artificial flavours or additives
- Magnesium oxide (less absorbable)
- Overdosing—stick to recommended guidelines
Frequently Asked Questions:
Best Magnesium for Kids: Supporting Growth, Sleep and Focus
What is the best form of magnesium for kids?
The best form of magnesium for kids depends on their needs and tolerance. Magnesium glycinate is often recommended as it is gentle on the stomach and highly absorbable. It’s particularly useful for promoting relaxation and calming effects, which can be beneficial for kids with anxiety or sleep troubles. Other forms, like magnesium citrate, are good for constipation but may cause loose stools if overused. Always consult a healthcare provider before starting a supplement to ensure it’s appropriate for your child.
What magnesium is best for kids with ADHD?
For kids with ADHD, magnesium glycinate or magnesium taurate is often considered the best option. Magnesium glycinate can promote calmness and reduce hyperactivity due to its relaxing properties, while magnesium taurate combines magnesium with taurine, which may support cognitive function and emotional regulation. Some parents also explore magnesium threonate, as it is thought to cross the blood-brain barrier and could support brain function, although more research is needed to confirm its benefits.
Is it safe to give a child magnesium supplement?
Magnesium supplements are generally safe for children when taken in appropriate doses under the guidance of a healthcare provider. The dosage should align with the child’s age and dietary intake to avoid exceeding recommended levels. Excessive magnesium can cause diarrhoea, stomach upset, or, in rare cases, more serious side effects. Always check with a doctor or paediatrician before starting a supplement to ensure it fits your child’s specific health needs.
Does magnesium help ADHD and autism?
Magnesium may help children with ADHD and autism by supporting neurological function, improving sleep, and potentially reducing hyperactivity or irritability. Studies suggest that many children with these conditions may have low magnesium levels, and supplementation could help restore balance. While magnesium isn’t a cure, it could play a supportive role alongside other treatments, like behavioural therapy or diet adjustments. Always consult a healthcare professional to assess its suitability for your child.
Does magnesium really help calm kids?
Magnesium may help calm kids by regulating neurotransmitters and reducing stress hormones. It plays a role in relaxing muscles and calming the nervous system, which can help children who struggle with anxiety, restlessness, or sleep issues. While magnesium can be a helpful tool for relaxation, its effects vary between individuals, and it should be part of a broader approach to managing stress or hyperactivity in children.
Should kids take magnesium in the morning or at night?
Kids can take magnesium either in the morning or at night, depending on its intended purpose. If the goal is to improve relaxation and sleep, taking magnesium an hour before bedtime may be most effective. On the other hand, if the child needs magnesium to support energy production or concentration during the day, a morning dose may work better. Splitting the dose into smaller amounts at different times can also minimise potential digestive discomfort.
Which magnesium is best for mood swings?
Magnesium glycinate or magnesium taurate are typically the best forms for mood swings. Magnesium glycinate is calming and gentle on the stomach, while magnesium taurate combines magnesium with taurine, which may help stabilise mood and reduce irritability. Since mood swings can be caused by various factors, magnesium supplementation works best when combined with a balanced diet and other healthy lifestyle choices.
What are magnesium deficiency symptoms?
Symptoms of magnesium deficiency in children may include irritability, fatigue, muscle cramps, difficulty sleeping, poor appetite, and constipation. In some cases, they may also experience difficulty concentrating or behavioural issues. Severe deficiency is rare but can cause more serious problems, such as abnormal heart rhythms or seizures. If you suspect your child is low in magnesium, consult a healthcare professional for proper evaluation.
How do I know if my child is low on magnesium?
A child with low magnesium levels might show symptoms such as restlessness, difficulty sleeping, muscle twitches, or frequent headaches. Behavioural issues, like increased irritability or trouble focusing, can also be signs of deficiency. However, these symptoms can overlap with other conditions, so it’s essential to have a doctor perform a blood test to confirm magnesium levels and determine the best course of action.
What vitamins should not be taken with magnesium?
While magnesium is generally safe to pair with most vitamins, it’s best to avoid taking it alongside high doses of calcium or zinc, as these minerals can compete for absorption. Additionally, taking magnesium with iron supplements may reduce the absorption of both. To optimise benefits, consider spacing magnesium and other minerals or vitamins by a few hours unless advised otherwise by a healthcare provider.
What drink is high in magnesium?
Drinks like almond milk, soy milk, or fortified plant-based milks are good sources of magnesium. Additionally, smoothies made with spinach, banana, or avocado can provide a natural magnesium boost. For a refreshing option, mineral water containing magnesium is another simple way to increase intake. Always check product labels to ensure they meet your child’s dietary needs.
Which magnesium is best for kids?
The best magnesium for kids is typically magnesium glycinate due to its high absorbability and gentle impact on digestion. For children with specific needs like constipation, magnesium citrate can be helpful, although it may cause loose stools if taken in large amounts. Always match the form to your child’s requirements and seek professional advice for dosage and suitability.
Which food is highest in magnesium?
Foods like pumpkin seeds, almonds, and spinach are some of the highest natural sources of magnesium. Dark chocolate, black beans, and avocado are also excellent options. Including a variety of these foods in your child’s diet can help ensure they get enough magnesium to support their overall health.
What foods are good for sleepy ADHD?
Foods high in magnesium, like bananas, oats, and nuts, can be helpful for kids with ADHD who have trouble sleeping. Other options include foods rich in tryptophan, like turkey, or complex carbohydrates, like sweet potatoes, which may promote relaxation and better sleep. Pairing these foods with a consistent bedtime routine can further improve sleep quality for children with ADHD.
What are the side effects of magnesium for kids?
Side effects of magnesium for kids are rare when taken in the correct dosage but can include diarrhoea, stomach upset, or nausea. In very high doses, magnesium can lead to more serious issues like irregular heartbeat or low blood pressure. To avoid side effects, always follow dosage recommendations and consult a healthcare professional before starting any supplement.
What is the best form of magnesium for ADHD?
Magnesium glycinate or magnesium threonate is often recommended for kids with ADHD. Magnesium glycinate is calming and easy to digest, while magnesium threonate may support brain health and cognitive function. Although promising, magnesium supplements should be part of a broader ADHD management plan that includes dietary and behavioural strategies.
Does magnesium help kids with autism?
Magnesium may help kids with autism by addressing potential deficiencies and supporting the nervous system. It could reduce symptoms like anxiety, restlessness, or irritability, particularly when combined with vitamin B6. While some studies show promising results, magnesium is not a standalone treatment and should always be used as part of a comprehensive approach under medical supervision.