AMAZING HEALTH BENEFITS AND SOURCES OF MAGNESIUM FOR CHILDREN INTAKE

Magnesium, one of the abundant minerals in the body, is found naturally in foods, added to food products, available as a dietary supplement, and present in some medicines. Energy synthesis, oxidative phosphorylation, and glycolysis all require magnesium. It is necessary for the production of DNA, RNA, and antioxidant glutathione besides helping in the structural development of bone. Magnesium is also involved in the active transport of calcium and potassium ions across cell membranes, which is important for nerve impulse transmission, muscle contraction, and appropriate heart rhythm.

Magnesium deficiency is not very common in children. However, as more children consume more processed foods, magnesium deficiency is becoming more common nowadays. Magnesium deficiency can also occur in children with digestive disorders such as celiac disease, chronic diarrhea, or type 2 diabetes. Loss of appetite, nausea, vomiting, fatigue, and weakness are the first signs of deficiency in children. When it becomes severe, it may lead to numbness, tingling, and muscle cramps. Magnesium deficiency in children can also cause sadness, difficulties in focusing, insomnia, and anxiety (NIH, 2022).

HEALTH BENEFITS OF MAGNESIUM

Magnesium is one of the important minerals needed for children as it plays a vital part in wide range of enzymatic functions in the body. As the body requires magnesium for numerous biological functions,  its deficiency can have a significant effect. This is especially important for infants, toddlers and teenagers, who rely on these processes to grow and function normally.

Magnesium has a wide range of benefits for children, which include promoting restful sleep. Sleep issues can affect people of any age, but children are more prone to suffer from them. Lack of magnesium are linked to sleeplessness as magnesium is thought to promote and regulate GABA, a neurotransmitter that promotes sleep. Thus, increasing child’s magnesium levels in tiny amount can help to promote sleep (Doherty et al., 2019).

Magnesium also acts as a guide that direct calcium to the bones. Calcium and magnesium work together to promote bone density and growth. Calcium is not effectively absorbed into the bones without magnesium. Furthermore, there is a higher risk of weakened bones if the magnesium level falls too low (Ciosek et al., 2021).

Commonly, children are still unable to manage their emotions and moods, thus taking magnesium can help to create calm and peaceful feeling. It can help to relieve stress and increase children’s mood. As such, magnesium-rich diet is also advised for children with attention-deficit hyperactivity disorder (ADHD) in order to reduce hyperactivity and agitation (Robberecht et al., 2020).

Additionally, magnesium provides constipation relief by working as a natural stool softener. Magnesium aids with bowel movement, which help to soften the stool by increasing water in the intestines. The increase in water stimulates bowel movement, besides softening the stool, making the stool easier to pass (Terri, 2021).

SOURCES OF MAGNESIUM

Magnesium is important for the proper functioning of hundreds of enzymes and aids to promote healthy bones. Deficiency of magnesium might cause development issues in children. Thus, it is important to know what are the best sources to get magnesium from your diet (Patwal, 2023). Magnesium is abundantly present in plant and animal-sourced foods. Green leafy vegetables, legumes, nuts, seeds, and whole grain are all good sources of magnesium. In general, magnesium can be found in foods containing dietary fiber. Magnesium is also added into some breakfast cereals and other fortified foods (NIH, 2022).

Some examples of magnesium-rich foods that can be included in daily diet are soy products, such as tofu, soy milk, and soybeans. Other than that, legumes and seeds also good source of magnesium besides nuts such as almonds and cashews. Consuming almond butter and almond milk can be a good alternative too. Whole grain breads and breakfast cereals can be a good option too as magnesium is also fortified into them. Bananas, potatoes, and dried apricots are some of the sources other than green leafy vegetables, such as avocados and spinach (Golisano Children’s Hospital, 2023).

Healthy foods usually offer all the nutrients needed by our body. However, given today’s children’s eating habits, supplement containing magnesium can be considered to fulfil the daily recommended intake.

RECOMMENDED INTAKE OF MAGNESIUM

The amount of magnesium needed by the body usually depend on the age and sex. For infants aged zero to six months, it is recommended to take 30mg/day, while for infants aged seven to twelve months, it is recommended to take 75mg/day. Children aged between one to three years old, on the other hand, need 80mg/day. While, for those aged four to eight years old need 130mg/day. For adolescent aged nine to thirteen years old, they may need 240mg/day, while for boys and girls aged between fourteen to eighteen years old, need 410mg/day and 360mg/day of magnesium, respectively (RNI, 2017).

CONCLUSION

In conclusion, magnesium serves as an important mineral needed by the body for various functions. It is considered as one of the essential mineral children need for healthy growth and development. In children, magnesium may offer benefits such as to promote sleep, support neurological function, improve mood, and aid in the muscle development. Lack of magnesium in children may lead to fatigue, muscle weakness, irritability, and delayed growth and development. Thus, it is important to take healthy diet in order to make sure magnesium are taken according to the recommendation. When the intake cannot meet the recommendation, magnesium supplements may be a good idea to combat the insufficiency.

REFERENCES

Ciosek, A., Kot, K., Kosik-Bogacka, D., Łanocha-Arendarczyk, N., & Rotter, I. (2021, March 28). The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue. Biomolecules; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/biom11040506

Doherty, R., Madigan, S. M., Warrington, G. D., & Ellis, J. (2019, April 11). Sleep and Nutrition Interactions: Implications for Athletes. Nutrients; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/nu11040822

Golisano Children’s Hospital. (2023). Magnesium-Rich Foods – Pediatric Nutrition. Galisano Children’s Hospital. Retrieved October 7, 2023, from https://www.urmc.rochester.edu/childrens-hospital/nutrition/magnesium-foods.aspx

NIH. (2022, June 2). Magnesium – Fact Sheet for Health Professionals. National Institutes of Health (NIH). Retrieved October 7, 2023, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis.

Patwal, S. (2023, July 18). Magnesium For Kids: Importance, Best Sources And Supplements. MomJunction. https://www.momjunction.com/articles/magnesium-rich-foods-for-your-kids_00104129/

Robberecht, H., Verlaet, A. A. J., Breynaert, A., De Bruyne, T., & Hermans, N. (2020, September 27). Magnesium, Iron, Zinc, Copper and Selenium Status in Attention-Deficit/Hyperactivity Disorder (ADHD). Molecules; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/molecules25194440

RNI. (2017). Recommended Nutrient Intakes for Malaysia 2017. Ministry of Health (MoH). Retrieved October 7, 2023, from https://hq.moh.gov.my/nutrition/wp-content/uploads/2017/05/FA-Buku-RNI.pdf

Terri. (2021, March). Magnesium for Constipation. Michigan Medicine, University of Michigan. Retrieved October 7, 2023, from https://www.med.umich.edu/1libr/MBCP/Magnesium.pdf