In my opinion, magnesium is one of the most underrated minerals. Period. It's a cofactor in over 300 enzymatic reactions in the body. It plays a role in heart function, the nervous system, muscle and bone health, protein synthesis, glucose and insulin control and relaxation. And yet, according to the last Australian Health Survey, 30 to 60% of the population don't consume enough of it on a weekly basis.
Now think about that in the context of children. Growing bodies with developing nervous systems, who are more physically active, more emotionally reactive, and often eating from a narrower range of foods. It's a mineral I pay close attention to in my own kids and one I think more parents should know about.
300+
enzymatic reactions in the body rely on magnesium, from energy production to nervous system regulation. A pregnant or lactating woman's requirements increase by up to 30%.
What does magnesium actually do for kids?
Magnesium supports:
Sleep quality: Magnesium helps regulate melatonin production and relaxes the nervous system. If your child is taking ages to wind down at night, magnesium could be a missing piece.
Emotional regulation: It plays a role in calming the nervous system and supporting neurotransmitter function. Think of it as the "chill out" mineral.
Muscle and bone health: Growing bodies need magnesium for proper bone mineralisation and to prevent muscle cramps or growing pains.
Energy production: Magnesium is essential for converting food into usable energy. Low levels can contribute to fatigue and low stamina.
Gut health: It supports healthy bowel movements and can be helpful for children who struggle with constipation.
Signs your child might need more magnesium
The tricky thing about magnesium is that a standard blood test doesn't always pick up an early deficiency. Your body does a good job of keeping blood magnesium levels stable by releasing it from bone and tissue, which means normal blood levels don't necessarily reflect total body stores.
Instead, I tend to look at symptoms. If your child is experiencing several of these, it may be worth looking at their magnesium intake:
Difficulty falling asleep or staying asleep, restless legs or growing pains at night, muscle cramps or twitches, anxiety or big emotional meltdowns, constipation, fatigue or low energy, teeth grinding (bruxism), and hyperactivity or difficulty sitting still.
A note on growing pains
Growing pains are incredibly common in children aged 3 to 12 and often happen in the evening or at night. While they're not always related to magnesium, ensuring adequate intake can help. Magnesium supports muscle relaxation and may ease the intensity and frequency of these pains. It's one of the first things I look at when parents mention their child is waking with sore legs.
How much magnesium do kids need?
According to the Australian Nutrient Reference Values:
1 to 3 years: 80mg per day
4 to 8 years: 130mg per day
9 to 13 years: 240mg per day
To put that in perspective, one cup of cooked spinach has about 157mg, a handful of pumpkin seeds has about 150mg, and a quarter cup of almonds has about 80mg. Now think about how many toddlers are willingly eating a cup of spinach. Exactly.
Best food sources of magnesium for kids
Pumpkin seeds, chia seeds, almonds, spinach (cooked), cashews, rolled oats, sunflower seeds, cocoa powder, black-eyed peas, salmon, mackerel, quinoa, avocado, dark chocolate, beans, potato (with skin), and bananas.
The good news? Oats and bananas are foods that most kids will eat, so those are easy wins. Chia seeds can be hidden in smoothies, bircher and baking. And cocoa powder is a genuine source of magnesium, which is one of the reasons I love using it in both our Kids Immune Protein Cacao Cavalry and our Magnesium Hot Chocolate.
Why we created the Magnesium Hot Chocolate
Our Magnesium and Chamomile Malt Hot Chocolate was born out of my own evening routine. After I put the kids down, I wanted something warm and nourishing that would help me actually switch off. Not another cup of tea. Something that felt like a treat but was doing something for my body.
It contains 300mg of magnesium glycinate (one of the most bioavailable and gentle forms), chamomile for relaxation, L-tryptophan to support melatonin production, and organic cacao for flavour (and extra magnesium). Your little ones can have a half serve on its own, or you can mix it with the Cacao Immune Protein for a supercharged bedtime drink. Mitch and I have one every single night.
23.3mg
of magnesium per serve of Kids Immune Protein (29% of the RDI for toddlers), plus 300mg per serve in our Magnesium Hot Chocolate for adults.
The bottom line
Magnesium is one of those minerals that quietly underpins so much of how your child (and you) feel on a daily basis. From sleep quality to emotional regulation to muscle health, it's involved in hundreds of processes that matter. If your child is struggling with sleep, big emotions, growing pains or constipation, it's worth having a look at their magnesium intake before reaching for more complex solutions.
Food first, always. But on the days where food falls short (and there will be plenty of those), having a reliable source of magnesium can make a real difference for your whole family.
Nicola x
Disclaimer: This blog post is for informational purposes only and is not intended to replace individualised medical advice. If you have concerns about your child's magnesium levels or symptoms, please consult your GP or a qualified health professional.
Wind down together
Our Magnesium and Chamomile Malt Hot Chocolate contains 300mg of magnesium glycinate, chamomile and L-tryptophan. A warm cup before bed has become a nightly ritual in our house.
Shop Magnesium Hot Chocolate
