If you’re a parent of a picky eater, you know the drill. The peas get pushed to one side, the broccoli is treated like an alien life form, and anything green might as well be kryptonite. And while most kids go through fussy phases, there’s one mineral that often takes the biggest hit in their diet: magnesium.
This mighty mineral doesn’t always get the spotlight, but it’s involved in over 300 processes in the body, from sleep and mood to muscles, bones, and energy production [1]. In short, it’s a big deal. Yet the very foods richest in magnesium are usually the ones kids refuse to touch.
So how do you get magnesium into your child without turning every mealtime into a battle? Let’s break it down.
Why Fussy Eating + Magnesium Don’t Mix
Magnesium is found in:
- Leafy greens (spinach, kale, broccoli)
- Seeds and nuts (pumpkin seeds, almonds, cashews)
- Wholegrains (brown rice, oats, wholemeal bread)
- Beans and lentils
Even if your child does eat the occasional veggie, cooking methods matter. Boiling vegetables, for example, can cause magnesium and other minerals to leak into the cooking water, so unless you’re turning that broccoli water into soup, much of the goodness goes down the drain. Steaming helps preserve more of the nutrients, but realistically, few kids are polishing off a full portion of greens either way.
Now ask yourself, when’s the last time your child willingly tucked into a plate of kale, pumpkin seeds, and lentils? Exactly.
To make matters worse, processed foods — the ones most kids gravitate towards — are practically stripped of magnesium. White bread, sugary cereals, packaged snacks… they’ve lost most of the good stuff [2]. And even when magnesium is in the food, the body only absorbs about 30–40% of it [3].
The Ripple Effect of Low Magnesium
When kids don’t get enough magnesium, it can show up in ways that look like “normal kid stuff”:
- Restless nights or trouble falling asleep
- Mood swings or emotional outbursts
- Poor focus and concentration
- Muscle cramps or growing pains
- Constipation
Sound familiar? Many parents chalk these things up to “phases,” when really the body might just be craving more magnesium.
In fact, research shows that low magnesium is linked to hyperactivity and difficulty with attention in children [4]. It’s also been studied for its role in reducing anxiety and improving sleep quality [5].
Filling the Gaps - Without the Food Fight
Here’s the good news: getting magnesium in doesn’t need to mean forcing down spinach or sneaking kale into brownies (though fair play if you can pull that off). There are easier, fuss-free ways to help your child top up:
1. Smoothie Magic
Blend up a fruit smoothie with banana (naturally rich in magnesium) and throw in oats or nut butter for an extra boost. Your child just tastes strawberry-banana deliciousness, not the hidden minerals.
2. Fortify the Favourites
Sprinkle ground flaxseeds or hemp seeds into pasta sauces, porridge, or yoghurt. They’re virtually undetectable but add a magnesium lift.
3. Go for Magnesium-Rich Snacks
Swap crisps for popcorn (a surprisingly good magnesium source), or try dark chocolate buttons as a treat, they actually pack a decent mineral punch.
4. Liquid Supplements: The Fuss-Free Option
This is where liposomal magnesium comes into its own. Our Kids’ Liposomal Magnesium Glycinate comes in a tasty apple & blackcurrant flavour kids actually enjoy, no green veg bribes required. Being liposomal means it’s protected and absorbed better [6], so more of the good stuff gets used by their bodies. Plus, because it’s liquid, you can easily stir it into a drink or take it straight from the spoon.
The Bottom Line
Fussy eaters aren’t doomed to miss out on magnesium — but without a bit of planning, they might well fall short. And when that happens, sleep, focus, mood, and even growth can take a hit.
So whether it’s through sneaky snacks, smart swaps, or a clean, liposomal supplement, topping up magnesium doesn’t need to be a fight. In fact, it might just make family life calmer, bedtimes smoother, and mealtimes a little less stressful.
Because let’s be honest, there are only so many battles you can fight over a plate of peas.
References
[1] Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in prevention and therapy. Nutrients, 7(9), 8199–8226. https://doi.org/10.3390/nu7095388
[2] Costello, R. B., et al. (2016). Perspective: The case for chronic magnesium deficiency in humans: A public health problem? Advances in Nutrition, 7(2), 340–352. https://doi.org/10.3945/an.115.008524
[3] Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S. https://doi.org/10.3945/an.112.003483
[4] Mousain-Bosc, M., et al. (2006). Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. Magnesium Research, 19(1), 46–52. https://pubmed.ncbi.nlm.nih.gov/16846100/
[5] Boyle, N. B., et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429
[6] Zhigaltsev, I. V., et al. (2016). Liposome formulations for improved delivery of magnesium and other minerals. Journal of Drug Delivery Science and Technology, 35, 147–155. https://doi.org/10.1016/j.jddst.2016.04.006
