How Much Magnesium Is Safe for a Child & is Diet Enough?

Magnesium might not get as much attention as vitamin C or calcium, but it’s a quiet superhero in your child’s body. It helps everything from strong bones to calm, happy bedtimes run smoothly. So, how much do kids really need; how can you find it in everyday foods; and why doesn’t Avacare add magnesium to our supplements? Let’s dive in.

Why Magnesium Matters

Think of magnesium as your child’s body-balancer. It helps with:

• 💪 Muscle function – keeps growing muscles moving without cramps.
• 🧠 Brain power – supports learning, focus, and calm moods.
• 😴 Sleep support – helps little minds unwind for bedtime.
• 💓 Heart health – keeps that steady heartbeat ticking.

How Much Magnesium Is Safe?

Children need magnesium every day, but the amount depends on their age.

Good to know:

Magnesium from food is very safe. The upper limits mainly apply to supplements (too much from pills or powders can cause tummy upsets).

If you use a supplement, always follow the label or check with a GP or pharmacist.

Everyday Foods Bursting with Magnesium

Here’s the best news: magnesium is hiding in so many everyday foods—many your child probably eats already!

• Bananas  – perfect for packed lunches.
• Almonds & Cashews  – snack-sized and crunchy.
• Spinach & Kale – sneak into smoothies or pasta sauces.
• Wholegrain oats  – the breakfast hero.
• Avocado  – creamy and kid-approved.
• Dark chocolate (70%+)  – a treat with a mineral bonus.

Easy Meal Ideas:

• Morning smoothie with spinach, banana, and oat milk.
• Almond butter on wholegrain toast.
• Pasta tossed with kale pesto and avocado cubes.

Fun fact:  A bowl of porridge topped with banana and a sprinkle of nuts can give a big magnesium boost before school.

When a Supplement Might Help

Even the best eaters have off days.  A magnesium supplement may be helpful if:

• Your child avoids key magnesium foods.
• They’re extra active and growing fast.
• A healthcare professional recommends it.

Why Avacare Doesn’t Add Magnesium

At Avacare, we focus on nutrients that are tricky to get from a normal diet (like vitamin D3 or B12 for vegans). Magnesium isn’t one of them. Because it’s readily available in everyday foods, most children can reach their daily needs by simply enjoying a balanced diet.

Adding magnesium to every supplement can increase cost, complexity, and dosage without real benefit for most families. Instead, we encourage parents to:

• Make mealtimes colourful and varied.
• Choose magnesium-rich snacks (nuts, oats, leafy greens).
• Supplement only if a healthcare professional advises.

It’s all about supporting natural nutrition first—and saving supplements for when they truly matter. Magnesium is safe and essential for kids, but the best way to get it is still through food. With a rainbow of magnesium-rich meals and snacks (and a trusted supplement if needed), you can help your child grow strong, think sharp, and sleep like a dream.

At Avacare, we believe in food-first nutrition—backed by clean, vegan supplements for the nutrients children really need.