Chances are, you've found yourself face-to-face with magnesium supplements in the drugstore aisle. Or maybe you’re bombarded with magnesium ads during those late-night Google binges because you’re just tired of feeling tired. It’s no surprise—magnesium is an important nutrient that offers numerous health benefits, especially when it comes to getting a good night’s sleep. But what exactly does magnesium do, and how can it help our kids catch some extra Zzz’s? Let’s break down everything you need to know about magnesium for kids.

What is magnesium?

Magnesium is an important nutrient for healthy growth and development. It supports many body functions including bone health, digestion, blood pressure, heart health, nerve and muscle function, and even sleep. Magnesium is found naturally in foods like leafy greens, nuts and seeds, legumes, and whole grains, or can be taken as a supplement.  

How much magnesium do kids need?

Here’s how much magnesium kids need each day: 

• 0 to 6 months: 30 mg
• 7 to 12 months: 75 mg
• 1 to 3 years: 80 mg
• 4 to 8 years: 130 mg
• 9 to 13 years: 240 mg
• 14 to 18 years: 410 mg for males, 360 mg for females

Although it might sound like a lot, ensuring kids get enough magnesium from foods is actually pretty easy since it’s found in so many different foods. To give you a better idea, here's the amount of magnesium in some common foods:

• 1 ounce chia seeds: 111 mg
• ½ cup cooked spinach: 78 mg
• 1 oz roasted cashews: 74 mg
• 2 tablespoons peanut butter: 49 mg
• A medium-sized banana: 32 mg
• 1 cup of milk: 24 mg
• 1 slice of whole wheat bread: 23 mg
• ½ cup avocado: 22 mg
• ½ c brown rice: 42 mg
• ½ c raisins: 23 mg
• 3 oz roasted chicken breast: 22 mg

As you can see, a simple peanut butter sandwich can meet a hefty portion of kids’ daily magnesium needs. But if you want to start adding these foods into their diet gradually, try sprinkling chia seeds on yogurt or cottage cheese, adding nut or seed butter to oatmeal, or mixing avocado into smoothies or sandwiches. You can even blend cooked spinach into marinara sauce for pasta. And for the type-A parent (hi, it’s me!) who loves having everything perfectly planned, here are some yummy kid-friendly recipes to sneak in some extra magnesium:

• Green muffins
• Chia pudding
• Strawberry cashew smoothie 
• Banana peanut butter sandwich 
• Avocado cream cheese sandwich 
• Bean quesadilla 

Avoid using honey in recipes for children under 1 year old. Skip the added sugars to keep these recipes lower in sugar.

Magnesium supplements

Magnesium comes in different supplement forms, each with its own benefits and absorption rates, or bioavailability. Bioavailability, or how well your body absorbs a nutrient is key, because it usually means fewer side effects. For example, magnesium oxide isn’t absorbed as well as other forms of magnesium, and is often used as a laxative for constipation relief. On the other hand, magnesium glycinate is highly absorbable, and is a great option for improving sleep and promoting relaxation. So, before you grab a magnesium supplement, pick the form that best suits your needs.

Benefits of magnesium for kids

Here are two ways magnesium can benefit kids:

Promotes better sleep

While research is limited, especially in children, magnesium has gained popularity for its potential to improve sleep quality, efficiency, duration, and has also been linked to reducing stress and anxiety that can disrupt sleep patterns. If your child’s a night owl, frequently wakes up during the night, or struggles to fall asleep, adding magnesium-rich foods to their diet might help.

With sleep problems on the rise due to busy lifestyles, overstimulation, and increased screen time, many parents are exploring ways to improve their kids' sleep. If your child is struggling to get enough rest even with magnesium-rich foods, chat with your pediatrician about adding a supplement with magnesium to their daily routine—it could make a difference.

Builds strong bones

Magnesium works alongside nutrients such as calcium, vitamin D, phosphorus, and vitamin K to build strong bones. This is especially important during childhood, when kids are rapidly growing and developing. Multiple studies have demonstrated a relationship between magnesium intake and better bone mineral density. So, alongside calcium-rich foods like milk and yogurt, make sure to include magnesium-rich foods in your child’s diet too.

The bottom line 

While a balanced diet of whole foods is the best way to ensure your kids get enough magnesium, picky eaters and nighttime rebels might benefit from a bit of creativity to amp up their magnesium intake, including:

• Adding magnesium-rich foods to every meal, without expecting your kids to eat them. It might take a few tries (or a couple dozen!) for kids to warm up to new foods, so think of this as a fun type of exposure therapy. Keep at it, and they'll get there!
• Kids love to mimic our actions, so lead by example and enjoy magnesium-rich foods yourself. Make it fun by exaggerating your 'yums!' and lip-smacking sounds—your enthusiasm will get them excited to try these foods too!
• Spicing up mealtime can add excitement and might inspire your child to try something different. For instance, if you typically serve yogurt in a bowl with fruit, try serving it in a cup with freeze-dried fruit. Their preferences can be unpredictable, so they might surprise you with what they're willing to try.
• If you’re hitting a wall, talk to your pediatrician about a supplement with magnesium like Hiya’s Bedtime Essentials. It’s packed with vitamins and minerals that support restful evenings and relaxation like magnesium, vitamin B6, and L-theanine. These ingredients work together to help your child unwind and support the quality sleep they need for their growing bodies.