Heather Arranie 
Parents and Guidance must provide kids with every necessity they need to grow into healthy adults. One such necessity is nutritious meals. When it comes to nutrition, certain nutrients are particularly crucial for children’s growth; among them is magnesium.
Magnesium plays a vital role in numerous physiological processes, especially during childhood, when kids are at their peak of growth. It has also been proven to enhance sleep and energy levels, and support muscles. Therefore, right from a tender age, kids need to be provided with mg in the right amount.
However, despite its importance, magnesium is sometimes overlooked in children’s diets. And without enough mg in their system, children tend to face certain health repercussions. Health experts have recorded that low mg in kids results in tremors, muscle cramps, low appetite, and nausea. It could also lead to abnormal heart rhythms and a condition called Hypomagnesaemia (magnesium deficiency). Visit https://www.ncbi.nlm.nih.gov/books/NBK500003/ to learn more.
This expert guide provides 15 essential significances of magnesium in kids’ nutrition and overall well-being.
Magnesium: An Essential Mineral
Magnesium, one of the essential macrominerals, is a chemical element needed by the human body in large quantities. It plays a major role in the physiological functions of the body of children and adults.
It also serves several functions including the major duty of supporting the structural development and maintenance of bones – as around 60% of the body’s mag is stored in the skeletal system.
Furthermore, mag partakes in 300 and above enzyme reactions. This enables it to play a role in muscle and nerve function, regulating blood pressure and blood sugar levels, maintaining a steady heartbeat, and supporting a healthy immune system.
In addition, mag aids in children’s bone health, as it supports the absorption of calcium and contributes to the formation of strong bones and teeth.
Moreover, mag partakes in energy production, protein synthesis, and DNA synthesis, all of which are essential for overall well-being and health.
15 Essential Significance of Magnesium in Kids’ Nutrition
Bone Health
Alongside calcium and vitamin D, mag for kids aids bone mineralization and density. Adequate mg intake in children is crucial for the formation and maintenance of strong bones while reducing the chances that fractures and osteoporosis occur later in life.
Muscle Function
Mag partakes in muscle contraction and relaxation. It aids in regulating neuromuscular signals, ensuring coordination in movement. While low mag levels sometimes cause weakness, spasms, and muscle cramps in kids.
Heart Health
Mag is important for maintaining a healthy heart rhythm and cardiovascular function. It helps ensure heart muscle relaxation and contraction regulation. Also, magnesium for kids further supports blood vessel tone and flexibility. Therefore, enough mag intake may aid in reducing the risk of children contracting arrhythmias and hypertension.
Energy Production
Mag also acts as a cofactor for several enzymes involved in energy metabolism, especially ATP (adenosine triphosphate) production. Therefore, kids should be encouraged to take enough of it for optimal energy production, to enhance their physical activity, and vitality.
Nervous System Function
Mag helps in regulating neurotransmitter release and nerve signal transmission. It helps maintain normal neurological function, including mood regulation, cognitive processes, and stress response. Enough intake by kids aids in improving their focus, concentration, and mental well-being.
Brain Development
Mag is necessary for activities such as synaptic transmission, neuroplasticity, and brain development in children. It supports the growth of neurons, enhancing cognitive abilities, memory, and learning. Adequate intake, especially by children at critical stages of their brain development is important for improved cognitive function and academic performance.
DNA Synthesis and Repair
Mag is an important ingredient in DNA replication, stability, and repair. It functions as a cofactor for enzymes needed for maintaining genomic integrity and supporting healthy cell division and growth. It’s important to maintain adequate mg levels for proper genetic expression and cellular function, especially in growing children.
Protein Synthesis
Mag also supports protein synthesis by activating enzymes responsible for transcription activities.
It’s involved in gene expression and protein assembly, thereby supporting tissue growth, repair, and development in children.
Antioxidant Defense
Another notable function in children is antioxidant defense. It aids in the body’s antioxidant defense mechanisms, helping reduce oxidative stress and neutralize free radicals. By gathering reactive oxygen species, mag helps protect cells and tissues from damage, thereby leading to resilience in children.
Blood Sugar Regulation
Mag partakes in glucose metabolism, insulin secretion, and insulin sensitivity. It helps regulate blood sugar levels, thereby resulting in stable energy levels and reduced risk of insulin resistance and type 2 diabetes in kids.
Immune Function
Mag also modulates inflammatory responses and enhances immune cell activity which in turn supports the immune system. It also helps in regulating antibody synthesis, cytokine production, and immune cell signaling. These activities help promote children’s resistance to infections and stimulate their fast recovery from illnesses.
Exercise Performance
Mag is utilized in energy metabolism and muscle function, making it crucial for physical performance and endurance in children. Enough intake helps reduce fatigue, enhance exercise capacity, and support recovery after physical activity, enhancing the children’s overall fitness.
Blood Pressure Regulation
Mag helps in regulating blood pressure by modulating vascular tone, endothelial function, and sodium-potassium balance. It supports blood flow, and healthy blood vessel relaxation, and reduces hypertension risk in the children.
Mood Regulation
Mag helps in the synthesis of neurotransmitters which is involved in mood regulation, such as serotonin and dopamine. Hence, proper mg consumption by kids may help reduce the risk of mood disorders, depression, and anxiety in children, thereby enhancing their emotional well-being.
Sleep Quality
Mag contributes to sleep regulation in children. It also enhances the production of melatonin, which is responsible for promoting sleep. Mg intake by kids helps improve their sleep quality and duration and supports cognitive function, growth, and development.
Recommended Daily Intake of Magnesium for Children
The recommended daily intake for kids differs depending on their age and gender. However, according to the National Institutes of Health (NIH), the recommended dietary allowances (RDAs) for mg in children are as follows:
1-3 years: 80 mg
4-8 years: 130 mg
9-13 years: 240 mg
Click here to read more on the recommended mg intake for children.
However, note that these recommendations may vary based on certain factors, including the children’s health status, activity level, and dietary routines. Hence meeting these recommended intake levels is crucial for ensuring optimal health and development in children.
Food Sources Rich in Magnesium
Mag, fortunately, is found in a wide variety of foods, making it easier to incorporate into kid’s diets. Below are some excellent food sources of mg:
● Whole grains like whole wheat bread, brown rice, and quinoa.
● Dairy products like yogurt, milk, and cheese.
● Leafy green vegetables such as kale, spinach, etc.
● Nuts and seeds, including cashews, almonds, and pumpkin seeds.
● Fruits such as bananas and Avocados
● Dark chocolate.
● Legumes such as chickpeas and beans.
Including these mag-rich foods in children’s diets helps ensure that they meet the daily mg requirements necessary for their growth.
To read more on mg food sources, visit: https://www.everydayhealth.com/pictures/foods-high-in-magnesium/.
Tips for Increasing Magnesium Intake in Kids’ Diets
Use Whole Grains
Select whole grain products, such as brown rice, whole wheat bread, oats, and whole grain pasta, instead of refined grains. Whole grains contain more mg and other nutrients compared to refined grains, offering kids a healthier option.
Offer Nutritious Snacks
Offer the kids nutrient-dense snacks that are naturally rich in mg, such as whole grains crackers with hummus, yogurt with nuts and seeds, sliced vegetables with guacamole, or a fruit and nut trail mix. These options not only satisfy hunger but also contribute to your child’s mg intake.
Serve Mag-Fortified Foods
Look for fortified foods and beverages that contain mag. This can be breakfast cereals, snack bars, and milk alternatives. Ensure to check the nutrition labels to ensure they provide a significant source of mg without excessive addition of added sugars or other unhealthy additives.
Include Mag-Rich Foods
Mag can also be added to children by introducing a variety of mag-rich foods into your child’s meals and snacks. Examples include leafy green vegetables (spinach, kale), legumes (beans), nuts and seeds (almonds, pumpkin seeds), whole grains (brown rice, quinoa), and seafood (salmon).
Promote Mag-Rich Beverages
Promote the drinking of mag-rich beverages, such as water enriched with minerals or fortified fruit juices. Limit the intake of caffeinated beverages and sugary drinks as they can also affect the body’s mg absorption and may contribute to nutrient imbalances.
Cook Foods Properly
Be mindful of cooking methods that can influence the mg content of food. Opt for baking, steaming, or roasting instead of boiling, as boiling may cause some mg to leach out into the cooking water. Preserve the mg content by cooking foods in minimal water and avoiding prolonged cooking times.
Final Words
Magnesium plays a vital role in children’s health, especially in the physiological functions of their body, essential for their growth and development. It aids in bone health, energy production, muscle function, heart health, and nervous system function. It can be found in food sources such as whole grains, fruits and vegetables, and nuts and seeds. Incorporating these food items in kids’ diets helps ensure they receive adequate amounts of the mineral in their bodies, supporting their physical, mental, and emotional health.
