The Essential Guide to Magnesium for Children: Do Magnesium Gummies Really Help?

Are You Missing a Key Mineral in Your Child’s Diet?

As a parent, you’re committed to your child’s health. You focus on schoolwork, a good night’s sleep, and nutritious meals. But with so much conflicting information out there, it’s easy to feel overwhelmed. Recently, you may have heard a lot about one mineral in particular: magnesium.

Magnesium is an essential mineral involved in over 300 bodily processes, yet it’s often overlooked. It's vital for a child's healthy growth, energy production, and, crucially, their nervous system regulation. If your child is constantly on the go, struggling to unwind, or is a selective eater, understanding magnesium is key to supporting their overall wellbeing.

What Role Does Magnesium Play in a Growing Child?

Magnesium is far from just a single-function nutrient. For children aged 6 and over, its roles are critical:

1. Energy Production: Magnesium helps convert food into usable energy, supporting their active, busy day.

2. Bone Health: Along with calcium and Vitamin D, magnesium is incorporated into bones for healthy structure and storage during their vital growth years.

3. Nerve and Muscle Function: It supports the nervous system and is essential for muscle relaxation. This calming effect is why it is often associated with better sleep and helping to ease muscle tension.

How Much Magnesium Does Your Child Need?

Nutrient requirements change as your child grows. In the UK, the recommended daily intakes (RDIs) for magnesium are typically met through a varied, balanced diet.

For children in the relevant age groups:

1. Aged 4 to 6 years: Approximately 120mg elemental magnesium per day.

2. Aged 7 to 10 years: Approximately 200mg elemental magnesium per day.

3. Aged 11 to 14 years: Approximately 280mg elemental magnesium per day.

Note on Guidance: The NHS advises that most healthy children over 5 who eat a balanced diet do not routinely need a supplement. APOKRA always prioritises a food-first approach.

Signs Your Child’s Diet May Be Low in Magnesium

While a true clinical deficiency (hypomagnesaemia) is rare in healthy children, a lower intake from diet is more common, especially with selective eaters. If your child’s diet lacks magnesium-rich foods, you might notice subtle signs:

1. Tiredness and Fatigue: Feeling persistently low on energy.

2. Muscle Cramps or Twitches: Often manifesting as general muscle tension or “growing pains” at night.

3. Restlessness and Difficulty Settling: Trouble winding down in the evening or being generally irritable.

4. Constipation: Magnesium has a mild laxative effect, so low intake can contribute to bowel issues.

It is important to remember that these symptoms can be caused by many factors. If you have any concerns, you should always consult your GP or a paediatrician.

The ‘Food-First’ Solution: Excellent Sources of Magnesium

Before considering any supplement, focusing on whole foods is the best and most natural way to ensure your child receives all the complementary nutrients they need.

Some of the best UK-accessible sources of magnesium are:

1. Green Leafy Vegetables: Spinach, kale, and broccoli.

2. Nuts and Seeds: Pumpkin seeds, almonds, and cashews (ensure they are appropriately prepared or ground for young children to avoid choking hazards).

3. Legumes: Lentils, chickpeas, and baked beans.

4. Whole Grains: Brown rice, wholemeal bread, and oats.

5. Fish and Dairy: Salmon, milk, and plain yogurt.

Actionable Tip: Adding a sprinkle of ground seeds (like pumpkin or chia) to porridge, smoothies, or yogurt is an easy way to boost magnesium intake without a fussy texture.

When to Consider Magnesium Gummies

You may find it difficult to consistently include these foods in your child’s diet, especially if you are managing a picky eater. This is where a supplement, like a high-quality magnesium gummy, can act as a helpful nutritional safety net.

When choosing a magnesium supplement, remember these APOKRA principles:

1. Form Matters: Look for bioavailable forms like magnesium citrate or magnesium glycinate.

2. Dosage: Always check the elemental magnesium content and ensure the product is suitable for your child's age group (e.g., APOKRA Kids Magnesium Gummies are formulated for children from 6 years old with 150mg elemental magnesium). Most kids magnesium supplements contain only 60mg elemental magnesium.

3. No Unnecessary Ingredients: Choose products that avoid artificial colours, fillers, and sweeteners. APOKRA Kids Magnesium Gummies contain no artificial colours and use a natural strawberry flavour, with no preservatives. Instead of artificial sweeteners, we use sugar to deliver a pleasant taste and only one gummy is needed per day.

The APOKRA Approach: Our focus is on providing peace of mind. We aim to offer an evidence-backed option for parents who need an effective, palatable way to support their child’s diet when whole foods fall short.