Magnesium is a versatile mineral that plays a crucial role in everything from muscle function to bone health. When it comes to our kiddos, ensuring they have adequate magnesium levels can help them sleep better, reduce anxiety, and even keep their bathroom habits regular. But not all magnesium supplements are created equal. So what’s the best type of magnesium for kids? Buckle up, because we’re about to take a deep dive into magnesium glycinate for anxiety and insomnia, and magnesium citrate for constipation.
Why It’s Important for Kids
Before we get into the nitty-gritty of magnesium types, let’s cover why magnesium is essential for kids. Just like adults, children require magnesium for energy production, nerve function, and healthy bones. It can also help with a range of issues like restlessness, sleep problems, and even muscle cramps after a soccer match. Healthline provides a comprehensive list of the benefits magnesium can offer for both adults and children.
The Soil Dilemma: Why Dietary Magnesium Might Not Be Enough
You might be thinking, “Why can’t my kids just get their magnesium from their diet?” Well, ideally, they would. But here’s the catch: soil degradation is becoming a significant issue that directly impacts the nutrient content of the food we eat. Over-farming, pesticide use, and environmental erosion have all played a role in stripping the soil of essential minerals, including magnesium.
According to a study published in Frontiers in Plant Science, soil degradation leads to reduced nutrient content in crops. As the soil loses its vitality, the plants that grow in it are less nutritious than they used to be. This makes it increasingly difficult to rely solely on our diets to provide the required magnesium levels.
Even foods traditionally high in magnesium like leafy greens, nuts, and whole grains may not offer as much of the mineral as they did a generation ago. This widespread magnesium deficiency is a global concern, as highlighted by Scientific American.
Therefore, supplementation becomes all the more critical, especially for our kids who are in their formative years. Magnesium supplements like magnesium glycinate for anxiety and sleep issues, or magnesium citrate for gut health, can be lifesavers in ensuring our children get the essential nutrients they need for healthy growth and development.
Adding this extra layer of magnesium through supplementation can act as a nutritional safety net, ensuring that your child’s magnesium levels are robust enough to support their active and growing bodies. However, always remember to consult a healthcare provider for tailored advice on supplement dosages and types suitable for your child.
So while we should all strive for a balanced, nutrient-rich diet, the unfortunate reality is that our soil’s declining health makes supplementation a necessary consideration for optimal health.
Different Types of Magnesium
There are several types of magnesium supplements available, and each has its unique benefits and downsides. Here are a few commonly used types:
- Magnesium Citrate: Primarily used for treating constipation and gut issues.
- Magnesium Glycinate: Known for its calming effects, ideal for anxiety and sleep issues.
- Magnesium L-Threonate: Known for its ability to replenish brain levels of magnesium, best for sleep and cognition
- Magnesium Oxide: Typically used for heartburn and indigestive issues.
- Magnesium Chloride: Sometimes used for detoxification purposes.
- Magnesium Sulfate: Often found in bath salts like Epsom salt.
Magnesium Glycinate: The Soothing Supplement
When it comes to alleviating anxiety and insomnia, magnesium glycinate is the go-to option. This type of magnesium is well-absorbed and is less likely to cause gastrointestinal distress. Moreover, it has a calming effect on the brain, which makes it ideal for children struggling with anxiety or sleep issues.
Dosage and Recommendations
For kids aged 4-8, the recommended daily dosage of magnesium glycinate is around 130mg. For those between 9-13, it’s approximately 240mg NIH. However, it’s always best to consult a healthcare provider for the most accurate and personalized dosage. Kids may also take magnesium l-threonate with approval from your pediatrician.
A study published in PLOS One found that magnesium glycinate can effectively reduce symptoms of mild-to-moderate anxiety. It’s a promising option for children who may be battling with these issues.
Magnesium Citrate: The Gut-Friendly Option
If your child is dealing with constipation, magnesium citrate might be your answer. This type of magnesium works by drawing water into the intestines, making it easier for stools to pass. It’s a natural, effective option for relieving constipation in children.
Dosage and Recommendations
When it comes to magnesium citrate, the dosage can vary depending on the severity of constipation. Typically, doses range from 100mg to 300mg for children Mayo Clinic. Again, always consult with a healthcare provider for accurate dosing.
According to the Journal of Pediatrics, magnesium citrate has been effective in treating pediatric constipation, offering a gentler alternative to other laxatives.
A Word of Caution
While magnesium is generally considered safe, it’s always advisable to consult with your healthcare provider before starting any new supplement, especially for children. Excessive magnesium can lead to side effects like nausea, diarrhea, and even more severe issues like hypotension.