This article is consulted with Dr. Nguyen Thai Ngoc Chau - Pediatrician - Neonatology Department - Vinmec Phu Quoc International General Hospital.
Children need all types of vitamins and minerals for proper growth and development, and one of the important trace minerals is magnesium. When this mineral is deficient, your child may experience insomnia, lethargy, muscle cramps, and many other health complications. So, how should magnesium be appropriately supplemented for your child?
1. Why do children need magnesium in their diet?
Magnesium is one of the most important minerals for overall health in both children and adults. Not only does it keep bones strong, maintain a stable heartbeat, support the immune system, and help sustain muscle and nerve function, but magnesium also has some lesser-known benefits as outlined below:
• Helps children sleep better
• Provides energy for children
• Supports stable blood sugar levels and insulin in the body
• Assists in the formation of DNA
• Beneficial for children’s hormonal health
• Helps maintain blood pressure and ensures good cardiovascular health
• Supports digestion, helping to absorb various essential nutrients and regulate bowel movements
• Effective in building stronger bones and teeth
• Good for healthy muscles and nerves
• Beneficial for transporting calcium and potassium to body membranes
• Very helpful in protein synthesis
• Supports the respiratory process
2. What are the daily magnesium requirements for a child?
• Infants up to 6 months old may need 30 mg
• Infants from 7 to 12 months old may need 75 mg
• Toddlers from 1 to 3 years old may need 80 mg
• Children from 4 to 8 years old may need 130 mg
• Children from 9 to 13 years old may need 240 mg
• Boys from 14 to 18 years old may need 410 mg, and girls from 14 to 18 years old may need 360 mg.
Children do not necessarily need to get the required amount of magnesium in a single day. Instead, aim to provide magnesium for your child over several days or even weekly.
3. What is magnesium deficiency?
Magnesium helps children grow faster, supports the nervous system, bones, joints, and muscles to develop properly. A lack of magnesium can also lead to deficiencies in calcium and phosphorus, which can cause symptoms like loss of appetite, fatigue, weakness, and eventually result in aching and shaking of hands and feet due to poor nutrition. A sudden drop in magnesium levels in the blood can lead to muscle weakness, paralysis, severe convulsions, hypoglycemia, deep coma, and even death.
Magnesium deficiency is more common in children aged 3-7 months and is even more prevalent when the child is 1-2 years old due to improper nutrition provided by parents. Most magnesium deficiencies also appear in children who are picky eaters, leading to malnutrition.
In addition, magnesium deficiency can cause other health issues such as: high blood pressure, metabolic cardiovascular disease, type 2 diabetes, seizures, neurological issues, digestive problems, insomnia, and osteoporosis.
4. Signs of magnesium deficiency in children
Wondering if your child is getting enough magnesium? Here are some common symptoms seen in children with magnesium deficiency:
• Complaints of blurred vision
• Seizures or crossed eyes
• Confusion, anxiety, restlessness, and stress
• Difficulty sleeping or insomnia
• Bone or dental issues
• Digestive problems, including constipation
• Pain and discomfort in different parts of the body
• Heart rhythm disorders
If your child shows one or more of these symptoms, take them to see a doctor.
5. How to address magnesium deficiency in children?
To correct magnesium deficiency, you need to take various measures. There are two options to consider: first, incorporate magnesium-rich foods into your child’s diet; second, you can give your child magnesium supplements available on the market. However, regardless of which method you choose, it is important to consult a doctor.
6. Magnesium-rich foods
Nuts, beans, whole grains, and cocoa powder are among the best options. Leafy greens also provide a high amount of magnesium because the substances that give leaves their green color are rich in minerals. According to U.S. nutrition experts, the magnesium content in foods is as follows:
• 1/2 cup of whole wheat cereal: 93 mg
• 28g dry roasted cashews: 74 mg
• 1/4 cup of oil-roasted peanuts: 63 mg
• 1 cup of unsweetened soy milk: 61 mg
• 1/2 cup of cooked Japanese soybeans (shelled): 50 mg
• 1 tablespoon of almond butter: 45 mg
• 1/4 cup of cooked spinach: 39 mg
• One packet of instant oatmeal: 36 mg
• 1/4 cup of black beans: 30 mg
• 1 tablespoon of smooth peanut butter: 25 mg
• One slice of whole grain bread: 23 mg
• 1/2 cup of fat-free yogurt: 21 mg
• 1/4 cup of long-grain brown rice: 21 mg
• 1/4 cup of kidney beans: 18 mg
• 1/4 cup of black beans: 17 mg
• 1/2 medium banana: 16 mg
• 1/2 cup of milk (low-fat): 17 mg
• 1/4 cup of raisins: 12 mg
For Vietnamese foods:
• Starches: Rice 14mg, bread 22mg, various types of potatoes 30mg...
• Protein group: Meat 20-30mg, seafood 30-40mg, eggs 11mg, cow's milk 16mg...
• Fiber group (providing vitamins, minerals): Banana 41mg, durian 32mg, spinach 94mg, raisins 12mg...
• Fat group: Sesame 350mg, peanuts 185mg, white beans 170mg...
The magnesium content in each type of food is relative and may vary depending on size or different manufacturers. Note that nuts can pose a choking hazard for young children, so when preparing them, make sure to crush them into small, fine pieces. Your child may eat more or less depending on their age, appetite, and needs. You should balance the amount of food to provide optimal nutrition for your child.
Eliminate foods that don't contain magnesium:
• Replace animal protein with plant-based protein
• Eliminate simple carbohydrates and foods high in sugar
• Avoid excessive milk consumption
• Remove caffeine from your child's diet
• Limit high-dose vitamin D or avoid excessive sun exposure.
7. Is it safe to supplement magnesium for children on your own?
Sometimes, you may be concerned about whether your child is getting enough magnesium from food and decide to give them magnesium supplements. The advice for you is not to do so without consulting a doctor first. Magnesium supplements have potential side effects, and you cannot predict the risks if the dosage is incorrect.
• Magnesium oxide tablets: If your child can swallow tablets, the doctor may recommend this form.
• Magnesium hydroxide tablets: Your child can chew or swallow these tablets. Alternatively, you can crush or cut the tablets to make them more convenient for your child.
• Liquid magnesium hydroxide: This is very easy to use for young children. However, be cautious not to mix the liquid supplement with your child’s food, as it may reduce the effectiveness of the medication.
8. Safety measures when giving magnesium supplements to children
Always provide the prescribed dosage and never give your child too much magnesium, as overdosing can lead to various health complications. If you are giving your child magnesium supplements, it may interfere with the absorption of other medications your child may be taking, such as phosphorus, iron, or calcium supplements. Therefore, you should administer magnesium supplements to your child two hours before or after giving other medications.
9. Side effects of excessive magnesium supplementation
It is unlikely that children will get too much magnesium from their diet alone. However, when you give your child magnesium supplements, it becomes a different matter. You need to know that excessive magnesium supplementation can cause issues such as diarrhea, stomach cramps, and in large doses, it can lead to poisoning.
According to the recommendations of the Food and Nutrition Board of the Institute of Medicine in the United States, the maximum acceptable daily dosage for magnesium supplements is 65 mg for children aged 1-3 years and 110 mg for children aged 4-8 years.
Some signs that your child may be getting too much magnesium:
• The child may experience watery diarrhea.
• The child may feel extremely tired or weak.
• The child may have swelling in the throat, lips, tongue, or face.
• The child may have difficulty breathing, shortness of breath, or wheezing.
• The child may develop hives or rashes on the skin.
• The child may experience bloating, cramps, or abdominal pain.
If your child reports any of the above symptoms, you should contact a doctor immediately. This condition may not lead to serious complications if addressed promptly.
It is clear that magnesium is essential and important for children, requiring parents to be very careful when providing the right nutritional sources for their child once they begin the weaning phase. It is better to supplement magnesium moderately and adequately rather than overloading with excessive magnesium, which can lead to nutrient imbalance and digestive issues in children. If you observe your child growing stronger and healthier without signs of health problems, it means they are receiving the necessary amount of magnesium each day.
Children between 6 months and 3 years old are very prone to respiratory issues, respiratory infections, skin conditions, and gastrointestinal infections. Parents need to pay special attention to proper care and provide adequate nutrition for their children. If necessary, supplements of micronutrients such as lysine, trace minerals, and essential vitamins like zinc, chromium, selenium, and B vitamins may be added under the guidance of a healthcare professional.
Source: babycenter.com, parenting.firstcry.com
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