Nowadays, magnesium deficiency is becoming more common in children as they eat more and more processed food. It is very important that children do not suffer from a magnesium deficit because magnesium is an essential mineral for the body. Magnesium is involved in more than 300 different chemical reactions, plays an important role in metabolism, has an important role in helping the heart beat normally, prevents tooth decay, has a relaxation factor and a role in promoting sleep, and supports the immune system when the body is under stress. In addition, magnesium works together with calcium and vitamin D. It activates both vitamin D and calcium to help keep the bones strong. Lastly, it works with calcium to ensure normal muscle function. Calcium promotes muscle contraction, and magnesium helps muscle relaxation.
The human body is not able to produce magnesium itself, and for this reason, it is very important that your child consumes enough magnesium. There are a lot of different symptoms that your child can have when he or she suffers from a magnesium deficit. See the following symptoms:
- Slowed growth and development
- Loss of appetite
- Nausea
- Vomiting
- Fatigue and weakness
- Numbness and tingling
- Muscle spasms or cramps
- Irregular heartbeats
- Seizures
There are also several behavioral symptoms that a child with a magnesium deficit can suffer from, as magnesium also plays an important role in this:
- Sadness
- Irritability
- Hyperactivity
- Aggression
- Difficulty with concentrating
- Insomnia
- Anxiety
- Depression
As you could read, it is very important that your child does not suffer from a deficiency of magnesium, as they are growing and developing a lot. It is therefore important that your child consumes enough magnesium per day. In the following table, you can see the amount of magnesium that your child needs every day:
| Age group | Recommended amount of iron a day |
|---|---|
| Under 6 months | 30 mg |
| 7-12 months | 75 mg |
| 1-3 years | 80 mg |
| 4-8 years | 130 mg |
| 9-13 years | 240 mg |
| 14-18 years (male) | 410 mg |
| 14-18 years (female) | 360 mg |
If your child does not consume enough magnesium every day, it is really important that you change his or her diet by adding foods rich in magnesium. The following foods are rich in magnesium:
- Dark green vegetables, such as spinach and broccoli
- Nuts and seeds, such as pumpkin seeds, sashews, almonds and chia seeds
- Legumes, such as soybeans, black and kidney beans and lentils
- Whole grains, such as bread, oats and brown rice
- Fish that are fatty, such as salmon and halibut
- Fruits, such as bananas and apples
In short, it is very important that your child does not suffer from a deficiency of magnesium and that you, as a person with a parental role, pay attention to the magnesium intake of your child. In the case of a magnesium deficit, it can be very easy to add more magnesium to your child’s diet by simply eating a fruit salad daily and snacking on some nuts and seeds every now and then.
Sources:
- https://www.vinmec.com/en/news/health-news/pediatrics/signs-and-consequences-when-children-lack-magnesium/, vimec, 05-07-23
- https://www.nourishedbeginnings.ca/blog1/magnesium-deficiency-in-kids-what-you-should-know, nourishedbeginnings, 05-07-23
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