Magnesium for kids: forms, label amounts and what to know

Most kids get their magnesium from everyday food: oatmeal, beans, peanut butter, yogurt and a handful of seeds. If you're thinking about a kids' magnesium supplement, the useful questions are how much your child needs for their age, which form they'll actually take, and how to read the number on the label.

What magnesium does for growing kids

Magnesium is a mineral the body uses every day. It helps in the development and maintenance of bones and teeth, plays a part in muscle and nerve function, and is a factor in energy metabolism and tissue formation. For kids, that makes it one of the quiet workhorses of growing up.

Because it's spread across so many foods, a child who eats a reasonable mix most days usually gets a fair amount. Very selective eaters, kids who skip whole food groups, and families who simply like a backup are the ones who most often ask us about a supplement.

How much magnesium do kids need?

These are the daily amounts for healthy children, from food and supplements together.

A supplement is there to top up food, not replace it, so follow the directions on the label for your child's age. If your child also takes a multivitamin, check whether it has magnesium in it too.

Food first: kid-friendly sources of magnesium

You don't need a special menu. Many of the foods kids already eat bring some magnesium along.

Our guide to quick, rolled and steel-cut oats has easy breakfast ideas, and our kefir and yogurt guide covers the dairies we stock.

Forms of magnesium for kids

Kids' magnesium comes in a few forms and formats. The form is the compound the magnesium is bound to; the format is how your child takes it.

Chewables, gummies or a drink mix?

1. Chewables. A good middle ground for kids who can chew a tablet well. They often carry more magnesium per piece than a gummy.
2. Gummies. The easiest sell. Treat them like any vitamin: call them vitamins, not candy, and keep the bottle out of reach.
3. Drink mix. A scoop stirred into water or juice. Handy for kids who won't chew a tablet, and easy to make part of an after-supper routine.

The kids' magnesium on our shelves

These are the kids' magnesium supplements families pick up most often. All four are from Canadian brands: Orange Naturals, Natural Factors and Suku Vitamins.

The Orange Naturals chewables are free from gluten, soy and animal products, and Suku's gummies are pectin-based and stevia-sweetened. Big Friends is a one-a-day chewable, so it's simple to keep track of.

Reading a kids' magnesium label

1. Find the magnesium amount. Labels list the milligrams of magnesium per chewable, gummy or scoop. That's the number to compare, not the size of the tablet.
2. Match the age. Directions are given by age group. Use the one for your child, and don't swap in an adult product unless a healthcare provider has recommended it.
3. Check the sweetener. Many kids' products use stevia, monk fruit or xylitol instead of sugar. It's listed with the non-medicinal ingredients.
4. Look for the NPN. An eight-digit NPN on the label shows the product is licensed for sale in Canada, for the ages and doses listed.

The best kids' magnesium is the one in the right amount for their age, in a format they'll happily take.

For adults in the house, our guide to the best form of magnesium compares bisglycinate, citrate, malate and creams. For the rest of the kids' shelf, see our toddler and kids vitamins guide, omega-3 for kids and probiotics for kids.

Questions we get a lot

What is the best magnesium for kids?

There isn't one best for every child. Bisglycinate is gentle and well absorbed, and citrate is common in gummies and chewables. Choose the format your child will take and follow the label dose for their age.

Can kids take magnesium glycinate?

Yes. Kids' magnesium glycinate (bisglycinate) products are made for children and list directions by age. Orange Naturals Kids Magnesium Chewables are one example. Adult glycinate capsules are dosed for adults, so stick with a kids' product unless your child's provider suggests otherwise.

Can kids take magnesium every day?

Kids' magnesium supplements are made for daily use at the dose on the label, alongside a normal diet.

When is the best time of day to give magnesium?

Whenever it fits your routine. Many families give it with supper or as part of the bedtime routine, and taking it with food can be easier on the stomach.

Do toddlers need magnesium?

Toddlers need 80 mg a day, and most get that from food. If your toddler is a very selective eater, talk it over with your family doctor, pediatrician or a naturopathic doctor before adding a supplement. Our naturopathic doctors in Bedford see kids too.

What if my child gets a loose stool?

That usually means the amount was a bit much at once. Go back to the label dose, give it with food, or split it across the day if the directions allow.

Kids' magnesium is in the supplement aisle at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. You'll find the adult range on our magnesium shelf. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: Dietary Reference Intakes; NIH Office of Dietary Supplements, Magnesium; product labels. This article is general information, not medical advice.