3 minMagnesium is often referred to as the “forgotten mineral”, but it plays an indispensable role in the development of growing children. From strong bones to a good night's sleep and a sharp memory: magnesium is indispensable. Yet many children (unbeknownst to them) do not get enough of it. In this article, you can read why magnesium is so important and how you can easily ensure a good supplement.
In this article, you will learn:
- What magnesium is and why it is important
- Why it is especially important for children
- How to ensure your child gets enough magnesium
What is magnesium, and why is it important?
Magnesium is an essential mineral that is involved in hundreds of processes in the body. These include energy production, muscle function, nerve conduction and maintaining the balance of minerals such as calcium and potassium. Without sufficient magnesium, many of these processes can be impaired.
Although magnesium is found in small amounts in food, not everyone gets enough of it. This also applies to children: especially during periods of rapid growth or extra activity, the need for magnesium can increase. Yet magnesium is often overlooked in the diet.
Magnesium is crucial for:
- Energy production: helps release energy from food.
- Muscle function: supports both muscle contraction and relaxation.
- Nerve conduction: contributes to the transmission of signals between the brain and body.
- Bone formation: works together with calcium and vitamin D for strong bones.
- Stress regulation: helps the body cope with stimuli and tension.
- Sleep and relaxation: plays a role in the production of melatonin and GABA.
Why is magnesium extra important for children?
All these functions are even more important for growing children. They are building their bones, learning at lightning speed, moving around a lot and also need to sleep well in order to recover. That is why an optimal magnesium intake can really make a difference in their development and daily well-being.
Bone formation and growth
The foundations for the skeleton are laid during childhood. Magnesium promotes calcium absorption and contributes to strong bones. Children with a magnesium deficiency have a higher risk of lower bone density later in life.
Muscles and fewer growing pains
Magnesium relaxes muscles after exercise and helps prevent cramps, for example after sports or during growth spurts. It can also reduce the intensity of night-time “growing pains”.
Better sleep and calmer behaviour
Magnesium plays an important role in the production and regulation of melatonin, the hormone that controls our natural sleep-wake cycle. It also supports the functioning of GABA (gamma-aminobutyric acid), a calming neurotransmitter that helps to calm the nervous system. Together, these substances help children fall asleep more easily and sleep better, which in turn contributes to a more stable mood during the day.
Brain function and concentration
Magnesium is involved in learning processes and memory. Studies show that good magnesium levels correlate with better cognitive performance in children, especially those who have difficulty concentrating. Magnesium is therefore also important for good school performance!
Immunity and heart health
This mineral supports the immune system and regulates heart rhythm and blood pressure. A good magnesium intake can therefore also contribute to a healthier cardiovascular system.
Magnesium for children who play sports
Magnesium is even more important for active children and those who play sports. During exercise, muscles use a lot of energy and need to be able to move smoothly and relax. Magnesium helps prevent muscle cramps and promotes recovery after exercise. It also plays a role in maintaining a healthy fluid and salt balance, which is essential during sweating and intense physical activity.
Children who exercise regularly may therefore have an increased need for magnesium. This means that they can benefit from a magnesium-rich diet or a supplement. This will help them stay energetic, strong and ready for the next (sports) challenge.
How can children get enough magnesium?
According to the Health Council of the Netherlands, the recommended amount of magnesium for children is between 80 and 300 mg per day, depending on age and gender. But how do you ensure that they actually get this amount?
- Nutrition: ensure a balanced diet with foods that contain magnesium. Magnesium is found in green leafy vegetables (spinach, kale), nuts and seeds (almonds, pumpkin seeds), legumes (lentils, beans), whole grains (oatmeal, wholemeal bread), avocado, banana and dark chocolate.
- Extra magnesium: some children need more magnesium than others. Think of children who are going through a growth spurt, children who play a lot of sports or are fussy eaters. To ensure that your child does not develop a magnesium deficiency, you can look into magnesium supplements. Forms such as magnesium bisglycinate or magnesium citrate are particularly suitable because they are easily absorbed and gentle on the intestines.
Conclusion
Magnesium is a real superhero in the bodies of growing children. It supports energy, relaxation, sleep, brain development, muscles and bones. By ensuring a magnesium-rich diet or, if necessary, a supplement, you give your child's health a natural boost in several areas.
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