Many say that magnesium is the most relaxing mineral on the planet! It can be a good first line of defense for a child who has trouble settling down to sleep, but you want to choose a high-quality, clean magnesium supplement that contains what it says it does. This post seeks to answer the question, “what is the cleanest magnesium supplement for kids?”
Functional medicine expert Dr. Mark Hyman estimates that up to 50% of people are deficient in magnesium due to our modern diets. In addition to not getting all of the fresh foods that we need, sugar, alcohol and stress can all deplete magnesium.
According to the Mayo Clinic, “chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis.”
My Experience
I have taken magnesium in the evenings for the past couple of years to help me wind down before bed. I do feel like it offers a slight relaxing effect without making me drowsy.
Last year, I decided to try a magnesium gummy for my really energetic, goes non-stop, asks 80,000 questions a day, son hoping it would also help him chill out a bit as we tend to have similar go, go, go mentalities.
Well, he didn’t care for the taste of that particular gummy, but my daughter, who seems to stay in a relaxed state, absolutely loved it, so she started taking it instead. I decided to go on a hunt for a different magnesium supplement for my son to try.
My checklist for best magnesium supplements for kids (and all vitamins for that matter) includes: no sugar (it’s everywhere, I don’t want it in our vitamins too!), clean ingredients and trust-worthy certifications like the Clean Label Project, NSF (National Sanitation Foundation) and GMP (Good Manufacturing Practice) or similar.
What Does Magnesium Do in the Body?
According to Harvard Health, magnesium “plays an important role in assisting more than 300 enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions.”
Magnesium also acts an electrical conductor that contracts muscles and enables a steady heartbeat. “Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency,” shares Dr. Hyman.
What are Natural Food Sources of Magnesium?
I’m a firm believer in getting vitamins and minerals from food first whenever possible. If your child has an excellent whole food diet, it’s possible they are getting all of the magnesium they need.
Some foods that contain near approximately 50 mg of magnesium per serving are almonds, cashews, pumpkin seeds, chia seeds black beans, quinoa, yogurt, spinach, avocado, dark chocolate and potatoes.
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Is a Magnesium Supplement Safe for Kids?
Of course, talk to your doctor about your specific child but assuming your child does not have kidney disease, most health professionals agree a magnesium supplement is safe.
It may even be essential if your child is not eating a diet that is rich in magnesium. Our modern diet often falls short of providing appropriate amounts of vitamins and minerals.
How Much Magnesium Do Kids Need?
Mayo Clinic suggests young children ages 4–6 years need 120 mg daily, and children ages 7–10 years need 170 mg daily. The goal for teen girls is 280-300 while the goal for teen boys is 270-400 mg. As you can see, the recommended dosage for magnesium goes up rapidly with age.
When I read the recommendations for teens, I immediately think very few teens are getting the 6-8 servings of those magnesium packed foods to meet the daily recommended amount of magnesium.
Which Form of Magnesium Helps You Relax?
All forms of magnesium relax the body in some way. Magnesium glycinate and magnesium l-threonate are two popular forms of magnesium often recommended for anxiety and sleep. Both forms are well-absorbed by the body.
Magnesium oxide, often used for migraine prevention, and magnesium citrate, which is helpful for constipation and muscle cramps are also well absorbed by the body. Magnesium chloride is a combination of magnesium and salt while magnesium sulfate is the type of magnesium found in Epson salt.
There are many forms of magnesium! Let’s take a look at some of the best and cleanest magnesium supplements on the market. We’ll cover all types from gummies to powders to pills to lotions.
Clean supplement brands are on the rise! Just a few years ago there were just a few brands, but now it’s easier than ever to find clean supplement brands. These magnesium supplements are sugar free, junk free and tested/certified by a third party.
Cleanest Magnesium Supplement for Kids (gummies and chewables)
My kids have used and enjoyed these next two gummy option although my son doesn’t love the Garden of Life gummy. I have tried it and think it’s yummy personally, but it’s just not his favorite.
Mary Ruth’s Magnesium Calm Gummies
Mary Ruth’s are quite popular in the world of kid’s vitamins. I’ve been following this brand for several years and feel good about giving it to my kids. The brand is non-GMO, vegan, gluten-free, sugar-free and contains folate (not folic acid). The gummy formula includes pectin and erythritol for sweetness.
The downside of gummy vitamins of all kinds is that they aren’t super potent. Mary Ruth’s magnesium gummies contain 50 mg of magnesium Citrate. This amount may be good for a younger child and can potentially fill in the gaps for an older child.
As mentioned above, magnesium citrate is known best for relaxing the muscles and relieving constipation.
Garden of Life Magnesium Citrate Supplement with Prebiotics & Probiotics
Garden of Life are USDA certified organic and non-GMO, NSF certified gluten free, vegan (no pork-based gelatin) and contain no artificial colors or flavors. Their ingredients and finished products are tested for contaminants including heavy metals and mold growth.
These gummies contain 100 mg of magnesium citrate, which is equal to two servings of Mary Ruth’s. Considering the ingredients and quality are similar, this is a better bargain. These are my daughter’s favorite.
Best Magnesium Supplement for Kids (powder form)
Thorne Magnesium Biglycinate
If your kiddo is not a fan of gummies or you are wanting to offer a larger dose, a powder can be the way to go. While this product is not specifically designed for kids, you can simply calculate a child’s dose depending on their age.
One scoop contains 200 mg for magnesium biglycinate, which is the same as glycinate. The powder can be added to smoothie or yogurt for kiddos who don’t care for the gummy options. This Thorne magnesium powder is lightly sweetened with monk fruit.
It is hard to beat the Thorne‘s reputation. This brand is widely trusted among functional medical professionals. Thorne is NSF certified and the choice of 100+ pro teams. It is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content.
Cleanest Magnesium Supplement for Kids (lotion)
Earthley Good Night Lotion
If your child is picky about taking supplements Earthley Good Night Lotion may be a good alternative. The lotion is vegan and made with mostly organic ingredients. It is free of is parabens, sulfates, fragrances and polysorborate 80.
The lotion contains 100 mg of magnesium chloride, which is a type of salt that combines magnesium and chloride. Additional ingredients are apricot oil, shea butter, mango butter, candelilla wax and lavender essential oil. Earthly offers a version without lavender oil on their website.
Cleanest Magnesium Supplement for Kids (pill form)
Pure Encapsulations
Pure Encapsulations is a pill form of magnesium, which can be a great way to get more bang for your buck if your older child or teen can swallow a pill. This one is fairly good size and contains 120 mg of magnesium glycinate. This is the magnesium that I personally use and do believe it sets me up for a great night’s sleep.
Pure Encapsulations is third party tested to verify their potency and purity. Their products are free from artificial colors, flavors and sweeteners, coatings and GMOs as well as common allergens like wheat, eggs, tree nuts, peanuts and gluten.
Conclusion
So, what is the cleanest magnesium supplement for kids? Thankfully, there are several to choose from depending on your child’s age and preferences. If you are cleaning up your family’s routine, be sure to check out my related post on healthy kids multivitamins!
