Meet Magnesium: The ‘Relaxation Mineral’ Your Child Might Be Missing

Is your child struggling with sleep, feeling anxious, or having trouble staying focused at school? Magnesium might be the missing link to help them feel more calm and focused.

Magnesium is an essential mineral that gently supports your body’s natural rhythms, playing a crucial role in everything from mood regulation to sleep quality.

Often referred to as the ‘relaxation mineral’, magnesium is involved in over 300 enzymatic reactions, making it essential for overall health. It helps regulate blood sugar, supports proper muscle and nerve function, and boosts energy production.

One of magnesium's most important functions, however, is its ability to calm the nervous system, promoting relaxation and preparing the body for a restful night’s sleep.

The role of magnesium in brain function

Magnesium also plays a crucial role in brain function, particularly in the regulation of neurotransmitters – the chemical messengers found in our brain that help send signals between nerve cells (neurons). These neurotransmitters are essential for regulating mood, focus, sleep patterns, and various cognitive functions, such as memory, learning and emotional control.

Common symptoms of magnesium deficiency in children

Magnesium is a natural muscle relaxant and has calming effects on the nervous system. Is your child showing signs of magnesium deficiency? Here are a few symptoms to look out for:

• Physical symptoms: muscle cramps, restless legs, constipation, nausea, headaches, twitches and tics, irregular heartbeat.

• Mood and behaviour symptoms: irritability, low mood, anxiety, difficulty focusing, restlessness.

• Sleep-related symptoms: trouble sleeping, fatigue, tiredness.

Magnesium-rich foods for kids

Magnesium is an essential mineral, meaning we must obtain it from our diet. But if your child is eating a diet high in processed foods, these foods are often stripped of magnesium during the refining process. If you're concerned about your child’s magnesium intake, try incorporating some magnesium-rich foods into their diet:

• Leafy Greens (try adding these to a smoothie or a stew): Spinach, Swiss chard & Kale

• Nuts and Seeds: Almonds, Cashews, Pumpkin seeds, Chia seeds & Sunflower seeds

• Whole Grains: Whole wheat bread and pasta, Brown rice, Quinoa & Oats

• Legumes: Black beans, Lentils, Chickpeas & Kidney beans

• Fish: Salmon, Mackerel, Halibut & Sardines

• Fruits: Avocados, Bananas, Figs & Raspberries

• Dairy Products: Greek yogurt, Milk & Cheese

• Dark Chocolate: 70% cocoa or higher

Magnesium and Stress: it’s a viscous cycle

Children with ADHD often experience heightened stress due to the challenges they face at home and school. This stress, combined with depleted magnesium levels from modern diets, can create a vicious cycle that further exacerbates ADHD symptoms.

Modern farming practices and soil depletion have made magnesium-rich foods less nutrient dense than they were 50-years ago, making it harder to meet the recommended intake. On top of that, stress further depletes magnesium levels, reducing its availability in the body. Magnesium plays a crucial role in managing stress by regulating stress hormones and calming the nervous system. When levels are low, the body struggles to cope with stress effectively, creating a vicious cycle.

Children with ADHD often experience more stress due to difficulties with attention, focus, and emotional regulation. They may feel frustrated by challenges at school, struggle with social interactions, and face pressure to meet academic or behavioural expectations. These challenges can lead to feelings of stress and overwhelm, especially when they are unable to meet the demands placed on them.

Several studies suggest that children with ADHD may have lower magnesium levels than those without the condition.  Magnesium helps regulate neurotransmitters that are essential for attention, focus, and mood regulation. Children with ADHD may experience worsened symptoms of hyperactivity, impulsivity, and anxiety when magnesium levels are low.

If you're looking for help with your child with ADHD, then take a look at our unique NeuroNourished Kids programme and book a call with Sophie today.

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