Magnesium might not shout the loudest in the supplement world, but when it comes to supporting your child’s sleep, focus, and mood - it’s one of the most important minerals to get right. It’s essential for growing minds and bodies, yet most children aren’t getting enough. And when magnesium levels drop, the effects can ripple through everything from bedtime battles to restless behaviour and emotional ups and downs.
From calmer behaviour to better sleep, stronger bones, and even support with ADHD symptoms - this mineral is worth paying attention to. Especially since most children aren’t getting enough.
In this article, we’re diving into why magnesium is so crucial, how to spot the signs your child may be running low and how does it work? Here’s everything you need to know.
Why Magnesium Matters for Growing Kids
Magnesium is known as the “Master mineral” for good reason. It’s involved in over 300 different biochemical reactions in the body, from nerve signalling and energy production to sleep, mood, bone formation, and muscle recovery.
Here’s what it does in growing children:
- Helps regulate mood and stress response
- Supports the production of melatonin (sleep hormone)
- Aids in muscle relaxation and recovery
- Supports bone growth and calcium regulation
- Helps with energy metabolism and focus
- Keeps bowel movements regular
- Assists in the healthy development of the brain and nervous system
In short, magnesium isn’t a “nice to have” - it’s an essential.
The Problem: Most Kids Don’t Get Enough
Modern diets, even relatively healthy ones, are often low in magnesium. In fact, studies suggest up to 70% of children are not meeting recommended intakes [1][2].
Here’s why:
- Soil depletion – modern farming has stripped the soil of key minerals [3]
- Processed foods – white flour, refined sugar, and packaged snacks lack magnesium
- Fussy eating habits – many kids avoid the top magnesium sources (greens, seeds, wholegrains).
- Even in magnesium-rich foods, only 30–40% is absorbed [4]
Add stress, activity, and fast growth into the mix, and many kids are running on empty reserves without anyone realising.
Signs Your Child May Be Low in Magnesium
Magnesium deficiency can be subtle and easily mistaken for “just being tired,” “going through a phase,” or “being a bit moody.” But it can affect almost every system in the body.
Common signs of low magnesium in children include:
- Trouble sleeping or frequent waking
- Anxiety, irritability, or emotional outbursts
- Muscle cramps or leg aches at night
- Constipation
- Restlessness or hyperactivity
- Low concentration or attention span
- Low energy or “flat” mood
Severe or prolonged deficiency can also contribute to headaches, poor bone health, and in extreme cases, irregular heartbeat or seizures [5].
But here’s the tricky part: standard blood tests often miss magnesium deficiency. Only about 1% of the body’s magnesium is found in the bloodstream, the rest is stored in bones and soft tissues. So, a “normal” blood result might not mean levels are truly optimal [6].
How Magnesium Supports Conditions Like ADHD, Autism & Anxiety
Magnesium has been studied for its role in supporting children with conditions such as:
ADHD (Attention Deficit Hyperactivity Disorder)
Children with ADHD are often found to have lower levels of magnesium than their neurotypical peers [7]. Magnesium helps regulate dopamine and other neurotransmitters involved in attention, impulse control, and focus.
A study published in Magnesium Research found that supplementing magnesium and B6 in children with ADHD significantly improved hyperactivity, aggression, and inattention [8].
Autism Spectrum Conditions
Some children on the autism spectrum also present with low magnesium levels. While magnesium is not a treatment for autism, studies have shown it may help reduce sensory overload, improve sleep, and reduce repetitive behaviours when used as part of a broader nutritional approach [9].
Anxiety & Mood Disorders
Magnesium has a calming effect on the nervous system. It helps regulate the HPA axis (our stress response system) and supports production of GABA - the brain’s main calming neurotransmitter. Low magnesium is linked to increased anxiety and sensitivity to stress [10].
In children prone to worry, outbursts, or trouble relaxing, magnesium can support a more balanced mood.
Why Magnesium Is the Unsung Hero Behind Other Nutrients
Magnesium doesn’t just do its own job, it helps other nutrients do theirs properly. Think of it like the project manager of your child’s nutritional toolkit. Without enough magnesium, even the best diet or supplement plan can fall flat.
Here’s how it helps other key nutrients work better:
Vitamin D Activation
Magnesium is required to convert vitamin D into its active form - the one the body actually uses. Even if your child is taking a vitamin D supplement, it may not be effective if magnesium levels are low. Studies have shown that supplementing vitamin D without enough magnesium can lead to functional deficiency, with symptoms still lingering despite “normal” blood levels [11].
Calcium Regulation
Magnesium works together with calcium to support bone development, but the balance matters. Without enough magnesium, calcium can get deposited into soft tissues instead of bones. Magnesium helps regulate calcium transport, supporting healthy growth and reducing the risk of imbalances or cramps.
B Vitamins, Especially B6
Magnesium is involved in the activation of several B vitamins, including B6, which is vital for mood regulation and neurotransmitter production. In fact, combining magnesium with B6 has been shown to enhance its calming and neurological benefits, particularly in children with ADHD or anxiety tendencies [8].
Zinc, Potassium & More
Magnesium supports the cellular balance of other minerals like zinc and potassium, helping maintain proper hydration, nerve transmission, and cellular repair. It’s a bit like the mineral that keeps the rest of the team in sync.
So, if you’re investing in vitamin D, calcium, zinc or B vitamins for your child - magnesium may be the missing piece that helps it all work together properly.
Why Form Matters: Not All Magnesium Is Equal
There are many types of magnesium on the market - oxide, citrate, malate, threonate, glycinate… but they vary hugely in how well they’re absorbed and how well they’re tolerated.
Some, like magnesium oxide, have low absorption and are mainly used as laxatives.
Others, like magnesium citrate, are better absorbed but can cause loose stools, which is not ideal for kids with sensitive guts.
That’s why we use Magnesium Glycinate (also called Bisglycinate) - a highly absorbable form that’s:
- Bound to glycine, an amino acid known for its calming effects
- Gentle on the stomach
- Effective for sleep, anxiety, focus, and overall nervous system support
- Backed by clinical studies for use in children and adults
But we didn’t stop there. We made it liposomal.
What’s a Liposome? And Why Should You Care?
A liposome is a tiny bubble made of phospholipids, the same stuff your cells are made of. These clever structures wrap around magnesium, shielding it as it travels through the digestive tract.
This gives liposomal magnesium a major advantage over standard supplements.
Here’s how it works:
PROTECTION
Liposomes shield magnesium from stomach acid, medications, and compounds in food that would normally interfere with absorption.
MULTI-CHANNEL ABSORPTION
Around 30% of the magnesium remains in free form and is absorbed via traditional peptide transporters. But the liposomal portion takes a parallel route, entering the body via cellular endocytosis or the lymphatic system. This creates a broader, more resilient delivery system.
GENTLER DELIVERY
Because liposomes reduce direct contact with the gut lining, they’re often better tolerated, especially for children prone to stomach sensitivity.
CELLULAR UPTAKE
Liposomes can fuse with cell membranes, delivering magnesium directly into the cells where it’s needed most. That means more efficient, targeted bioavailability.
Gummies vs Liquid: What’s Best for Kids?
Let’s address the elephant in the supplement aisle - gummies.
Sure, they’re convenient. They taste nice. But they’re not always the best choice, especially for magnesium.
Here’s why:
- Gummies must be digested, so absorption depends on gut function
- They often contain sugar, sweeteners, colours, and gelling agents
- You can’t easily adjust the dose for different ages
- They’re less bioavailable than liposomal liquid
- Some kids treat them like sweets, leading to overconsumption
Liquid is better
- Flexible - easy to adjust by age and need
- Fast absorption - especially with liposomal delivery
- No sugar, sweeteners, or artificial preservatives
- Easy to take - straight from the spoon or mixed with water/juice
- Clean and efficient - just the nutrients, nothing else
How to Dose Well.Actually. Kids Magnesium
We’ve kept things simple
Ages 2–6: 1 teaspoon (5ml) daily = 35mg elemental magnesium
Ages 7–14: 2 teaspoons (10ml) daily = 70mg elemental magnesium
Take it straight from the spoon or dilute with water or juice (100–150ml).
Can be taken any time of day, but for sleep support, take 1–2 hours before bed.
Is Magnesium Safe? And Can You Use It Long-Term?
Yes and yes.
Magnesium is water-soluble and excess amounts are safely excreted via the kidneys. Unlike some nutrients, the body doesn’t store it in large quantities, so a daily intake is essential.
Magnesium doesn’t cause dependency, and it doesn’t force changes like some medications. It simply supports the body’s natural balance.
Side effects are rare at standard doses. If they do occur (like loose stools), it’s often because of poor absorption forms - not Glycinate, and not liposomal delivery.
Final Thoughts: Is Magnesium the Missing Piece?
In today’s high-stress, fast-paced, screen-heavy, low-nutrient world… yes it might be.
We’re not claiming magnesium is a magic bullet. But we are saying that it’s one of the most important nutrients for nervous system support, mood regulation, sleep, growth, and resilience. And the reality is, many children simply aren’t getting enough.
At Well.Actually., we’ve created a magnesium supplement that ticks every box:
Magnesium Glycinate – well-absorbed, gentle, effective
Liposomal delivery – advanced absorption with targeted cellular support
Clean formula – no sugar, sweeteners, fillers, or artificial preservatives
Liquid form – flexible, family-friendly, easy to take
Naturally flavoured – a delicious Apple & Blackberry kids love
If you’re looking for real support, backed by science and designed with care - this is it. Because when it comes to your child’s well-being, we believe in doing things properly.
References
-
Subclinical Magnesium Deficiency: A Principal Driver of Cardiovascular Disease and a Public Health Crisis
https://doi.org/10.1136/openhrt-2017-000668 -
The Effects of Magnesium Supplementation on Subjective Anxiety and Stress: A Systematic Review
https://doi.org/10.3390/nu9050429 -
Biofortification of Crops for Improved Human Nutrition
https://nph.onlinelibrary.wiley.com/doi/full/10.1111/j.1469-8137.2009.03045.x -
Magnesium in Man: Implications for Health and Disease
https://doi.org/10.1152/physrev.00012.2014 -
NIH Magnesium Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ -
Nutritional Aspects of Magnesium in Children’s Health (related RBC data)
-
Improvement of Neurobehavioral Disorders in Children Supplemented with Magnesium–Vitamin B6
https://pubmed.ncbi.nlm.nih.gov/16978945/ -
The Effect of Magnesium Physiological Supplementation on Hyperactivity in Children with ADHD
(No direct DOI found, but this study is cited across magnesium research databases.) -
Magnesium Supplementation Beneficial in Reducing Anxiety
https://doi.org/10.3390/nu9050429 -
NHS: Vitamins and Minerals – Magnesium
https://www.nhs.uk/conditions/vitamins-and-minerals/others/ -
British Nutrition Foundation: Nutrition Requirements
https://www.nutrition.org.uk
