Magnesium has become a favorite supplement for children, often as part of a calm bedtime routine. It helps to know how much magnesium children need, where they get it from food, and which form works best for little ones.
Key points
- Children need 80 to 240 mg of magnesium a day depending on the age, and teenagers need more.
- Nuts, seeds, beans, whole grains and leafy greens are the best food sources.
- Gentle forms such as magnesium bisglycinate, in chewables or gummies, are easy for children to take.
- Talk with your pediatrician before giving any supplement to a child. Taking too much magnesium is not healthy or recommended.
What magnesium does for children
Magnesium is a mineral involved in hundreds of processes in the body. In growing children, it helps build healthy bones, supports normal muscle and nerve function, and helps the body turn food into energy. It also plays a role in how the nervous system relaxes, which is one reason parents love magnesium as part of an evening wind-down.
How much magnesium children need
The amounts below come from the National Academies and are published by the National Institutes of Health (NIH) Office of Dietary Supplements.
| Age | Recommended daily amount |
|---|---|
| 1–3 years | 80 mg |
| 4–8 years | 130 mg |
| 9–13 years | 240 mg |
| 14–18 years, girls | 360 mg |
| 14–18 years, boys | 410 mg |
Taking too much magnesium is not healthy or recommended, so follow the label directions on any supplement.
Getting magnesium from food
A varied diet is a great foundation. Good sources include:
- Pumpkin seeds, almonds, cashews and peanut butter
- Black beans, chickpeas and lentils
- Whole-grain bread, oatmeal and brown rice
- Spinach and other leafy greens
- Yogurt, milk and bananas, in smaller amounts
A peanut butter sandwich on whole-wheat bread, for example, provides roughly 80 to 100 mg of magnesium. For picky eaters who skip beans, whole grains and nuts, a kids' magnesium supplement is an easy way to help fill the gap. Always follow age-appropriate guidance on whole nuts and seeds, which are a choking risk for young children.
The Supplement Facts panel on Zahler ChildCalm: 80 mg of magnesium plus lemon balm, L-theanine and saffron in two chewable tablets.
Which form of magnesium?
Supplements list magnesium as a compound, such as magnesium bisglycinate, citrate or oxide. The Supplement Facts panel shows the amount of elemental magnesium, which is the number to compare against the table above.
- Magnesium bisglycinate (glycinate) is bound to the amino acid glycine and is gentle on the stomach.
- Magnesium citrate is well absorbed and sometimes loosens stools at higher doses.
- Magnesium oxide provides a lot of magnesium by weight.
For children, chewable tablets, gummies and powders are easy to take and fun to make part of the routine. Check the age range on the label and keep all supplements out of children's reach.
When to give it
Many families give magnesium with dinner or an evening snack as part of a bedtime routine. Giving it with food helps a child's stomach handle it. If a product's label suggests dividing the serving, for example one tablet in the morning and one in the evening, follow the label directions.
Magnesium works best alongside the basics of a good night: a consistent bedtime, a dim and quiet room, and screens off at least an hour before sleep.
Zahler ChildCalm
Zahler ChildCalm is a fruit punch-flavored chewable tablet for children ages 4 and up. Each two-tablet serving provides 80 mg of magnesium (as magnesium bisglycinate chelate and magnesium oxide), 1 mg of vitamin B6, 200 mg of lemon balm leaf extract, 100 mg of L-theanine and 28 mg of affron® saffron extract. These ingredients support relaxation and a calm state of mind. The label directions are two chewable tablets daily, preferably one tablet twice a day with food, or as directed by a healthcare practitioner.
Ages 4 and up
ChildCalm
Fruit punch chewables with magnesium, lemon balm, L-theanine and affron® saffron to support relaxation. 60 chewable tablets.
Shop ChildCalmThis article is for informational purposes only and is not a substitute for professional medical advice. Always consult your child's healthcare provider about their individual needs. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Sources
- National Institutes of Health, Office of Dietary Supplements. "Magnesium Fact Sheet for Health Professionals" and "Magnesium Fact Sheet for Consumers."
- USDA FoodData Central.
- American Academy of Pediatrics. "Choking Prevention." HealthyChildren.org.
- Zahler ChildCalm Supplement Facts panel and label.
