How to give your child magnesium

Magnesium is a nutrient that is vital for health. We get our magnesium from the soil via fruits and vegetables, but with the excess of processed foods, fertilisers and large scale farming, our food has been depleted of many nutrients including magnesium.

Magnesium plays many important roles in the body and brain. When considering our children's brain health, magnesium helps to regulate neurotransmitters which send messages in your child's brain. It also plays a role in mood and lower levels have been linked to depression. Magnesium has also been found to increase calm and support sleep. Studies show it may even reduce ADHD symptoms in children.

To add magnesium into your child's diet, consider foods like pumpkin seeds, almonds, cashew nuts, black beans, quinoa, spinach, avocado and salmon.

I recommend supplementing with magnesium to support your child's focus.

Magnesium is especially helpful if your child has restless sleep or difficulty falling asleep, shows signs of hyperactivity or anxiety, or has a diagnosis or symptoms of ADHD.

Before I start, let's remember the important first step. Always speak to your child's doctor before starting a supplement, especially if they are taking medication.

Here are 2 ways to give your child magnesium:

In the bath

1. Buy magnesium flakes from your local health food shop. You can sometimes find them in supermarkets too. BetterYou make a nice one. If you are giving your child a bath in the evenings, this one has lavender oil which is calming and encourages sleep.

2. While the water is running, add a double handful scoop of magnesium flakes to the tub. Swish them around a little with your hand to help them dissolve.

3. Get your kid in there for at least 30 minutes. They can play or relax... the magnesium will be absorbed topically, through the skin.

4. There is no need to rinse off after the bath... let that magnesium do its work.

5. I recommend 3 baths per week for the first 6 weeks, then you can reduce to 1 or 2 baths per week with the magnesium.

Topically

1. Buy a magnesium spray. I recommend this one by BetterYou which contains lavender and chamomile to encourage sleep. You can also try a lotion like this one.

2. Many parents find it easiest to apply the magnesium in the evening. That way it doesn't get rubbed off onto clothes. Before bed, apply 1 spray (or if using the lotion, 1 teaspoon size amount) onto your child's feet and rub in. The spray is oil based so it is best to apply when they are already in bed.

3. Magnesium applied topically (via the skin) can cause tingling and a stinging sensation at first. I have found this most common in the children who are deficient in magnesium. By starting with a small amount and slowly increasing, this discomfort will be more tolerable and will ease over time.

4. After 1 week, increase to 2 sprays of the oil. If you are using lotion, stay at 1 teaspoon. If the oil is stinging your child, reduce back to 1 spray for another week then try again.

5. Slowly increase the amount week by week until you are applying 10 sprays per evening. When the amount increases, you can also spray on their lower legs as well as their feet.

Remember.... you can also follow this routine for yourself. Us parents often forget our own care. So if you are feeling anxious, stressed or having trouble sleeping, give it a go!

It can be exhausting and overwhelming to figure this all out on your own. If you'd like some help, book a call with me. We'll discuss what's going on for your child and how I can help.

References:

• Baza, Farida El, et al. 2016. “Magnesium Supplementation in Children with Attention Deficit Hyperactivity Disorder,” Egyptian Journal of Medical Human Genetics, vol. 17, no. 1, Jan. 2016, pp. 63–70.

• Tarleton E & Littenberg, B, 2015. "Magnesium intake and depression in adults," American Board of Family Medicine, 28(2), pp.249-56.