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Magnesium is an important factor in children's health. Especially children consume more minerals due to increased physical activity. Of course, a diet of fresh food is the best basis for healthy development for children. But sometimes children need magnesium supplements to get enough magnesium every day. In our magnesium for children test 2022 we have summarised all the necessary information. Questions such as why and how much children need magnesium are answered in detail here. You will also learn what purchasing criteria are particularly important.
Contents
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The Best Magnesium for Children: Our Picks
- 4 Guide: Questions you should deal with before buying magnesium for children
- 5 Buying criteria: You can use these factors to compare and evaluate magnesium for children
- 6 Facts worth knowing about magnesium for children
Summary
- Magnesium is a vital mineral. It protects our nervous system, regulates blood pressure and ensures relaxation. It also plays an important role in muscle development. With enough magnesium, children can concentrate better and sleep better.
- Magnesium requirements for children differ according to age and gender. A sporty child may need more magnesium. You should always pay attention to the recommended intake of magnesium to avoid under- and overdosing.
- Our bodies cannot produce magnesium by themselves. But we take magnesium from various foods, especially a lot from nuts and seeds. With the balanced diet, children do not necessarily need to take supplements.
The Best Magnesium for Children: Our Picks
Organic / Inorganic Magnesium
Magnesium can be divided into two types: organic and inorganic. The bioavailability (= the extent and speed of an active ingredient being available in the systemic circulation) of organic and inorganic is also very different. Here is a table with the classification of different magnesium compounds.
| Organic | Inorganic |
|---|---|
| Magnesium citrate | Magnesium carbonate |
| Magnesium glycinate | Magnesium oxide |
| Magnesium malate | Magnesium sulphate |
| Magnesium orotate | - |
Magnesium citrate is one of the most abundant organic magnesium. The bioavailability of magnesium citrate is 70-90%, higher than other types (5). Digestion is faster because it is highly soluble in water. Therefore, low doses are sufficient. Magnesium oxide is an inorganic magnesium. This substance is not water soluble, but it is also often used in magnesium preparations. It is good for neutralising stomach acid. As a rule, the bioavailability of inorganic and non-water-soluble magnesium is lower than organic and water-soluble magnesium (5).
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Guide: Questions you should deal with before buying magnesium for children
Why do children need magnesium?
(Image source: unsplash.com/Andrew Ebrahim)
How much magnesium do children need?
| Age | Magnesium requirement (mg/day) |
|---|---|
| 0 to under 4 months (estimate) | 24 |
| 4 to under 12 months | 60 |
| 1 to under 4 years | 80 |
| 4 to under 7 years | 120 |
| 7 to under 10 years | 170 |
| 10 to under 13 years | m: 230, w:250 |
| 13 to under 15 years | m: 310, w: 310 |
| 15 to under 19 years | m: 400, w: 350 |
These recommended amounts are always average values, and they may vary from individual to individual. For example, a sporty child needs more magnesium than a child of the same age who is very quiet.
What are the risks of under- or over-supply of magnesium?
- increased nervousness and lack of concentration
- Stomach and intestinal problems or diarrhoea
- Sleep disturbances
- Dizziness
- Tiredness
- Heart pain
But these symptoms of magnesium underdose are partly similar to the signs of overdose. If you continue to take magnesium to compensate, it can be particularly problematic.
What are the alternatives to magnesium?
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Buying criteria: You can use these factors to compare and evaluate magnesium for children
Magnesium deficiency in older children and adolescents, especially during excessive sporting activity and periods of growth, is not uncommon. Many eat fast food, snacks and sweets, and not enough minerals like magnesium. In these cases, magnesium supplementation in addition to a healthy diet makes sense. We have summarised important purchase criteria here that you should consider when buying:
Taste
You should also consider taste, because children will not want to take magnesium if it is simply too bitter. Taste is especially important when you buy magnesium chewable tablets. Most magnesium preparations for children have orange flavour or wild berry flavour. Or, of course, you can buy magnesium without flavouring.
Amount
Magnesium for children is available in different amounts. For children who do not suffer from any particular illness, you can take small packets. But if your child is very sporty and needs a lot of magnesium, you can get more magnesium supplements.
Magnesium concentration
Usually, children with the healthy eating pattern get enough magnesium. But children who exercise a lot sometimes need more magnesium. And as described above, children's magnesium needs vary depending on how old they are. To avoid overdosing, you need to pay attention to the magnesium concentration. This also varies greatly by brand and product. Some have 45-50 mg of magnesium per tablet or 100 mg per capsule.
Dosage form
The dosage forms of magnesium for children vary. There are magnesium tablets, effervescent tablets, chewable tablets, coated tablets, capsules, granules and powder. Depending on the additive, the time needed to absorb the mineral can be shorter or longer. But basically, magnesium preparations do not differ in their effect. But the dosage form is still an important factor in finding a suitable magnesium for your child. Some children have difficulty swallowing tablets or capsules. In this case, a magnesium effervescent powder or granules might be a better option.
Facts worth knowing about magnesium for children
What foods contain magnesium?
It is definitely recommended to take magnesium through a healthy diet. As a rule, magnesium is found in all foods, but nuts and seeds in particular contain a lot more (4). This table shows foods that are particularly rich in magnesium.
| Food | magnesium per 100 g |
|---|---|
| Cocoa powder | approx. 420 mg/ 100 g |
| Pumpkin seeds | approx. 400 mg/ 100 g |
| Sesame seeds | approx. 350 mg/ 100 g |
| Dark chocolate | approx. 292mg/100 g |
| Cashew nuts | approx. 267 mg/ 100 g |
| Legumes | up to 190 mg/ 100 g |
| Peanuts | approx. 167 mg/ 100 g |
| Wholemeal bread | approx. 150 mg/ 100 g |
| Oat flakes | approx. 139 mg/ 100 g |
Magnesium and ADHD
ADHD is the abbreviation of 'attention deficit hyperactivity disorder'. Many Indians and adolescents are affected by ADHD. In recent years, it has received much attention from the public and many scientists. The main symptoms of ADHD are (6, 7):
- Attention deficit
- Hyperactivity
- Impulsivity
Although the symptoms of ADHD and magnesium deficiency are similar, they should not be confused. ADHD is a mental illness and the transitions between "normal" behaviour and ADHD are often fluid. It is important that no hasty measures are taken, but that a correct diagnosis is made. According to numerous studies from the 1990s, magnesium deficiency and ADHD are correlated. For example, Pomeranian Medica Academy conducted a research with 116 children who are 9 - 12 years old. The result of the research shows that more children with ADHD have magnesium deficiency than healthy children without ADHD (6, 7). But you should still supplement with magnesium after you have discussed it with your doctor.
(Image source: pixabay.com/barskefranck)
Can children take magnesium with other vitamins and minerals at the same time?
It is important that children take various minerals such as iron, calcium, zinc, iodine, vitamin A, vitamin D and magnesium for healthy bones and brain development. Many of these minerals work together with magnesium. Calcium is key for strong and healthy bones. And magnesium also plays an important role in the absorption of calcium. Calcium can become toxic without enough magnesium in your children's bodies (8).
Magnesium also plays a key role in determining how much vitamin D our bodies can produce. In addition, magnesium can also help regulate zinc levels in the body. Zinc helps our body absorb magnesium more efficiently. Many magnesium supplements for children are a combination of different minerals. But it is recommended that you always check whether your children need these supplements at all before buying them.
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References (8)
1.
Flink, B. Edmund (1980) Nutritional Aspects of Magnesium Metabolism. s. 304 - 312
Source
2.
Deutsche Gesellschaft für Ernährung e.V., Refernzwerte von Magnesium nach dem Alter und Geschlecht.
Source
3.
Rude, R.K., Singer, F.R. (1981) Magnesium Deficiency and Excess. Ann Rev. Med. s. 245-259.
Source
4.
Bundesinstitut für Risikobewertung (2004) Verwendung von Mineralstoffen in Lebensmitteln. Toxikologische und ernährungsphysiologische Aspekte s. 127
Source
5.
Eder, Klaus (2009) Magnesium‐Verbindungen. Aufnahme, Funktionen und therapeutische Aspekte.
Source
6.
Kozielec, T., Starobrat-Hermelin, B (1997) Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD). s. 143-148.
Source
7.
Liebscher, D.-H., Baerlocher, K., Classen, H.-G., Liebscher, U.C., Ratzmann, G.-W., Vierling, W., Weigert, A., Kisters, K. (2011). Magnesiummagel und -therapie beei ADHS, Empfehlungen der Gesellschaft für Magnesium-Forschung e.V. s. 123-128.
Source
8.
Spencer, H., Fuller, H., Norris, C., Williams, D. (1994) Effect of magnesium on the intestinal absorption of calcium in man.
Source
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