Magnesium for children

Magnesium is a mineral that is often forgotten even though it is necessary for the growth and development of a child. It is necessary for muscle relaxation, bone development, mood regulation and energy generation. Calcium is usually emphasized for bone development, but magnesium is also essential in this process, which is needed for its absorption, conversion of vitamin D into an active form and regulation of hormones that contribute to bone development. Childhood is the key period for magnesium intake, as this is when bone development can be most affected.

Food in modern times has fewer and fewer nutrients, which can lead to a decrease in key vitamins and minerals in our body. This especially applies to children, who are often picky about food, so they may lack this particular mineral. Since children prefer to reach for carbonated drinks and juices, they may have a problem with insufficient water intake. If we do not take in enough water, the body will excrete more magnesium in the urine in order to maintain its salinity. Eating too much salty food has the same effect. Juices and carbonated drinks have excessive levels of sugar, which also leads to excessive excretion of this mineral through urine. A connection between magnesium deficiency and type 2 diabetes has been observed. Certain diseases can also cause magnesium deficiency. Although a serious deficiency of this important mineral is rare, a large number of people do not meet their daily need for it because they do not have a sufficiently balanced diet. Low levels of magnesium can have a negative effect on a child’s mood and lead to restlessness, irritability and problems with concentration. For the proper functioning of the neurological system, magnesium is crucial because it affects the maintenance of the optimal level of the GABA neurotransmitter, which is responsible for the feeling of calmness, relaxation and the stimulation of sleep. Magnesium deficiency can also lead to excessive worry, anxiety, panic attacks, sensitivity to noise, poor concentration, constipation and insomnia.

Children do not have a sufficiently developed immune system, which they need to defend against various infections and diseases. Magnesium plays an important role in many processes that take place in our body, and only one of them is the creation of antibodies that fight against inflammatory processes. It is unlikely that your child will get too much magnesium through food, but it is possible to overdo it in the form of nutritional supplements. The recommended daily intake for children from 1 to 3 years old is 80 mg per day, for children from 4 to 8 years old it is 130 mg per day and for children from 9 to 13 years old it is 240 mg per day. These recommended doses include the total intake through food and supplements that should not be exceeded.

Magnesium for child athletes

Children who are exposed to greater physical effort due to playing sports may also have a greater need for magnesium. Research shows that its need depends on the amount of sport we do. During stress or engaging in physical activities, it is excreted through sweat. About 30% of magnesium in our body is found in muscles, where it plays an important role in their contraction and relaxation. That is why its higher level in the blood is associated with better muscle performance and the reduction of lactic acid produced during physical activity. Excessive accumulation of lactic acid can adversely affect the muscles and accelerate their fatigue. Exercising without sufficient magnesium leads to excessive oxygen consumption and rapid heart rate. During sports, the symptoms of its deficiency may become more obvious, because then the body needs it in larger quantities. This mineral is extremely important for muscle strength, cell growth and renewal, and protein synthesis. Low energy levels may be associated with insufficient magnesium intake. Magnesium can also help with reduced growing pains, as well as reduced muscle cramps during and after sports. Poor nutrition is the main cause of its deficiency. If there are indications that your child does not get enough magnesium through food (for example, if you know that he does not eat enough green vegetables, whole grains, legumes and nuts, which are his main natural sources), you can consider additional intake of magnesium through supplements. Magnesium intake is equally important for teenagers, who need it for bone growth and strengthening.

Magnesium is also an important antioxidant that fights against the harmful effects of free radicals, which increase during oxygen metabolism due to more intense and frequent sports. It also reduces inflammation in the muscles and helps them to recover faster from the stress caused by physical activity. Even if your child isn’t an athlete, he probably likes to run and be active, so it’s not uncommon for him to cut himself or scratch himself. If you notice excessive bleeding during minor cuts, the cause may be due to a lack of magnesium, which is responsible for proper blood clotting. If your child is preparing for a major physical effort soon, such as a match or sports competition, make sure that he gets enough magnesium through food. In addition to the previously mentioned green vegetables, whole grains, legumes and nuts, other foods that are rich in magnesium are: dark chocolate, avocado, tofu, pumpkin seeds, salmon, mackerel and bananas.

At what time of day to drink magnesium?

If you have concluded that your child has a magnesium deficiency and decide to take a food supplement, it is important to know that the results cannot be seen immediately. The symptoms of its possible deficiency will not disappear immediately after the first or the first few intakes, so it is necessary to take it regularly. Due to its calming effect on the muscles and nervous system, magnesium is best taken an hour or two before bedtime. This will help you get a more restful night’s sleep and reduce muscle spasms or leg restlessness that can prevent you from getting quality sleep. Magnesium should not be seen as a sleeping pill that will help us fall asleep instantly, but as a supplement that will have positive effects on our body if taken regularly. However, it is best to adjust your usage time to your commitments and the time frame for which it will be easiest for you to ensure consistency. If you think that magnesium might be difficult for you to stomach, it is preferable to take it with a meal. If you also take some other medications, it is advisable to consult with a professional who will help you determine the best time interval between taking magnesium and other medications in order to maintain its maximum absorption. The results of taking magnesium tablets will probably only be seen after a few weeks, which depends on each person. Magnesium in the spray has an immediate effect because it works immediately through the epidermis and bypasses the digestive system, where most of it is lost. You can see the best magnesium for children at this link.