Children grow rapidly. Not only in height, but also in strength, motor skills and brain development. Calcium and magnesium play a key role in this. Together, these two minerals form a powerful duo that ensures strong bones, healthy energy management and a calm nervous system. We explain why calcium and magnesium are so important for children and how you can ensure your child gets enough.
In this article, you will read:
- What calcium and magnesium are
- Why both are extra important for children
- Signs of deficiency
- Tips for getting enough of these minerals
- When supplementation is necessary
What is calcium?
Calcium is the mineral we know best for strong bones and teeth. But it does much more than that! Calcium also plays a role in muscle movement, nerve conduction and proper heart function. It is therefore a real building block for the body and indispensable in the growth phase of children.
Why do children need calcium?
During childhood, we build the foundation for our bone mass. Bone development up to around the age of 20 is crucial for achieving optimal peak bone mass, which protects against osteoporosis in later life. Adequate calcium intake plays an important role in this: it is the most important building block of bones. In addition, calcium helps with:
- Muscle function: Calcium plays an important role in muscle contractions. This helps children coordinate their movements, supports sports and play, and contributes to an energetic and active body.
- Nervous system: Calcium is essential for transmitting signals between the brain and muscles. This ensures optimal reflexes, reaction speed and motor skills.
- Blood clotting: The mineral is also necessary for proper blood clotting. This is especially useful for children who are exploring and experiencing minor falls or scrapes.
- Other benefits: Calcium also supports normal heart function and plays a role in hormonal processes that are important for growth and development.
Signs of calcium deficiency
A calcium deficiency can start subtly, but it has a major impact on growth and energy. Possible symptoms include:
- Muscle cramps
- Brittle nails or teeth
- Fatigue
- Concentration problems
- Slow growth
What is magnesium?
Magnesium is an important mineral that is involved in hundreds of processes in the body, from energy metabolism to muscle relaxation. It helps children to concentrate, sleep well and keep their muscles supple. Magnesium is often called the “relaxation mineral” because it calms the nervous system and helps reduce tension.
Why is it particularly important for children?
Magnesium is especially important for growing children. Their bodies and brains are developing rapidly, they are learning new things, they are constantly on the move and they need sufficient sleep to recover properly. An optimal magnesium intake can therefore make a big difference to their development and daily well-being:
- Important for energy production: Magnesium plays an important role in converting food into energy. It supports the functioning of enzymes that are needed to convert carbohydrates, fats and proteins into fuel for the body. In this way, magnesium helps children stay energetic and active throughout the day, both at school and during play and sports.
- Relaxed muscles and fewer growing pains: Magnesium relaxes the muscles after exercise and can help prevent cramps, for example after sports activities or during growth spurts. It can also reduce the severity of night-time growing pains, which are common in children.
- Strong bones and healthy growth: Calcium is important for strong bones, but magnesium should not be forgotten. It helps absorb calcium and ensures that it is used properly in the body. Both minerals contribute to healthy bone development and growth.
- Brain function and concentration: Magnesium is involved in learning processes and memory. Research shows that children with good magnesium levels perform better on cognitive tasks, especially if they have difficulty concentrating. Magnesium is therefore essential for school performance and focus.
- Better sleep and calmer behaviour: Magnesium is not called the relaxation mineral for nothing. Magnesium plays an important role in the production of melatonin, the hormone that regulates the natural sleep-wake cycle. It also supports GABA, a calming neurotransmitter that calms the nervous system. Together, these substances help children fall asleep more easily, sleep better and be calmer and more balanced during the day.
Read more about the benefits of magnesium for children: the hidden superhero for healthy growth and the effect of magnesium on your sleep.
Signs of magnesium deficiency
Magnesium deficiency is more common than you might think, especially in children who eat few vegetables or wholemeal products. Possible signs include:
- Restlessness or difficulty sleeping
- Fatigue
- Muscle tremors or cramps
- Concentration problems or irritability
- Poor appetite
- Headaches
Tips for getting enough calcium and magnesium
Eat a varied diet: wholemeal products, nuts, seeds, legumes, bananas and green leafy vegetables are rich in magnesium. Foods rich in calcium include broccoli, figs, almonds and (plant-based) dairy products such as yoghurt, cheese or milk.
Vitamin D is essential: it ensures that calcium is absorbed properly. Especially in winter, a supplement is important to get enough vitamin D.
Limit soft drinks and high sugar intake: these can interfere with the absorption of minerals. Opt for natural sugars or sugar-free products instead.
Supplementation: in cases of increased demand, for example during growth spurts, or an unbalanced diet, natural supplements can help to replenish deficiencies.
When is supplementation necessary?
In an ideal scenario, children get all their vitamins and minerals from their diet. However, in practice this is not always possible. Picky eaters, busy days or periods of rapid growth can mean that their calcium and magnesium requirements exceed what they get from their meals.
Extra attention is also needed when eating little dairy, for example due to a (partly) plant-based diet. Calcium from plant sources such as legumes, nuts and vegetables is often less easily absorbed due to the presence of oxalic acid and phytic acid. In such cases, a natural supplement with easily absorbable supplements can be a valuable support.
Why you should not take calcium and magnesium at the same time
Although calcium and magnesium work closely together, they can influence each other's absorption in the intestines if you take them at the same time in large quantities. It is therefore better to spread these minerals throughout the day, for example magnesium in the evening (for relaxation) and calcium with a meal during the day. This allows you to maximise the benefits of both.
Conclusion
Calcium and magnesium are a powerful duo that together ensure strong bones, a calm nervous system and healthy growth. By consciously choosing mineral-rich foods and, where necessary, natural supplements, you give your child the best foundation for growing up energetic, resilient and balanced.
