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Peninsula Kids
Home»Health»Top Reasons children need Magnesium in their lives
Health

Top Reasons children need Magnesium in their lives

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By Sherrie Miller

Magnesium is a vital mineral for our health and wellbeing. It is the fourth most common mineral in our body after calcium, potassium and sodium, and the second most abundant electrolyte after potassium. A magnesium deficiency can cause cells to die and negatively affect over 300 metabolic processes such as muscle, bone, hormone and nerve function, protein synthesis, blood glucose control, cellular energy, DNA and RNA production. Magnesium deficiency is a common problem across the globe, and if left untreated will greatly impact metabolic, physical and mental health.

Here are 5 reasons why children need magnesium in their life:

1.  Bone Growth and Strength.
Magnesium is crucial for bone strength and hard teeth. We are bombarded with the notion that calcium is the mineral we need for strong bones, but with approximately 52% of bone stores being magnesium, adequate magnesium in the diet is essential. Along with phosphorous and Vitamin D, magnesium assists with the proper absorption and metabolism of calcium. With growing bones in kids, calcium is certainly important, but magnesium is just as important.

2.  Muscle Contractions.
You may have had someone tell you that when suffering a muscle cramp, you may be lacking in magnesium.
In your muscles, calcium binds to certain proteins that changes the shape of the proteins generating a contraction. Magnesium competes with calcium for these same binding proteins to help your muscles to relax.
If your body doesn’t have enough magnesium to compete with calcium, your muscles may contract too much, causing cramps or spasms. Magnesium may be particularly helpful for children’s growing pains.

3.  Sleep Quality.
As parents, we all know how much we desire a child that sleeps soundly. For those parents who find getting their little ones to sleep a full night’s worth, magnesium may assist. Magnesium helps the mind and body to unwind and relax. Magnesium regulates melatonin production, the hormone that controls your body’s sleep-wake cycle. Magnesium can also bind to gamma-aminobutyric (GABA) receptors which can calm down nerve activity, potentially improving sleep.

4.  Mental Health.
Depleted magnesium levels have been linked to mental conditions such as depression, nervousness, poor attention, aggression, fatigue and irritability. Magnesium is required for the manufacturing of many neurotransmitters. It acts like a ‘gatekeeper’ to glutamates, our excitatory neurotransmitter, to maintain calm. It’s also a cofactor in the production of serotonin, our mood neurotransmitter and dopamine, our reward and motivation neurotransmitter. Children who have conditions such as ADHD, autism and anxiety in most cases, have a magnesium deficiency.

5.  Strong Immunity.
Kids pick up all sorts of nasty bugs. Some kids pick up a virus once or twice a year; other kids seem to be sick every second week. Their immune system is responsible for how well they tackle illness and a healthy immune system is not only essential to prevent illness, but to recover from an illness quickly. Magnesium increases the activity of the immune system because of its involvement in the formation of antibodies, as well as strengthening the cells that help to protect themselves from microbes, bacteria, and viruses. Magnesium also perform antiallergic and anti-inflammatory actions.

Recommended dietary intake of magnesium for children is:

  • 1-3 years: 80 mg
  • 4-8 years: 130 mg
  • 9-13 years: 240 mg
  • Teens 14-18 years: boys 410 mg and girls 360 mg

Magnesium is abundant in many foods but if the diet is poor and consists of consuming highly processed foods, or the soil in which plant foods are grown lacks the rich nutrients they require, this will contribute to magnesium deficiencies. Stress also depletes magnesium levels.

You can find magnesium in the following foods:

  • Nuts
  • Raw Cacao Powder
  • Wholegrains
  • Seeds
  • Dark Leafy Greens
  • Avocados
  • Bananas
  • Legumes
  • Salmon
  • Tuna

At times, taking a high-quality magnesium supplement is required where diet alone is not maintaining healthy magnesium levels. It’s best to speak with a qualified health practitioner about the right supplement for you or your child. Poor gut health may also be a contributing factor to low magnesium levels. An inflamed digestive tract or poor microbiome levels may be preventing proper absorption of nutrients. If gut health is of concern, then supplementation may not work due to the inability to properly absorb the nutrients. Ensure your gut health is stable before addressing magnesium, or any other nutrient deficiencies.

Signs of magnesium deficiency may include:

  • Spasms or twitching muscles, muscle tension, leg cramps or growing pains
  • Muscular weakness
  • Restlessness
  • Anxiety
  • Fatigue
  • Irritability
  • Panic attacks
  • Difficulty sleeping
  • ADHD-like symptoms
  • Teeth grinding
  • Irregular heartbeat
  • Sensitivity to noise
  • Constipation

It’s important to get your children to eat a wide variety of healthy whole foods for optimal nutrition and wellbeing.
Of course, this can be an ongoing challenge. Don’t give up! Keep introducing foods to your child. One day they may surprise you. Find ways to hide items in their food where you really struggle with their fussiness, and if a magnesium deficiency appears concerning to you, speak to a nutritional health practitioner about supplementation.


Sherrie Miller is a qualified Nutritionist with a special interest in gut health.  She is passionate about the way in which our digestive health can influence our mental health, skin health and immunity.  Sherrie takes the concept of ‘Food is Medicine’ very seriously. 

You can find out more on instagram @sherriemillernutrition

Peninsula Kids – Winter 2019

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Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
8 Aug 25
Melbourne
Events on August 9, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
9 Aug 25
Melbourne
Events on August 10, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
10 Aug 25
Melbourne
Events on August 11, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
11 Aug 25
Melbourne
Events on August 12, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
12 Aug 25
Melbourne
Events on August 13, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
13 Aug 25
Melbourne
Events on August 14, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
14 Aug 25
Melbourne
Events on August 15, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
15 Aug 25
Melbourne
15 Aug
Future Council Q&A with Damon Gameau & Special Guests
15 Aug 25
Rosebud
Future Council Q&A with Damon Gameau & Special Guests
Future Council Q&A with Damon Gameau & Special Guests
15 Aug 25
Rosebud
Events on August 16, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
16 Aug 25
Melbourne
Events on August 17, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
17 Aug 25
Melbourne
Events on August 19, 2025
Sk8house Sensory Sessions
Sk8house Sensory Sessions
19 Aug 25
Carrum Downs
Events on August 23, 2025
AFLW - Hawthorn v Carlton
AFLW - Hawthorn v Carlton
23 Aug 25
Frankston
Events on August 30, 2025
Under The Sea Roller Disco at Sk8house
Under The Sea Roller Disco at Sk8house
30 Aug 25
Carrum Downs
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ABOUT

Established in 2006, Mornington Peninsula News Group (MPNG) is a locally owned and operated, independent media company.

MPNG publishes two glossy magazines: Peninsula Essence and Peninsula Kids.

MPNG also publishes five weekly community newspapers: the Western Port News, Mornington News, Southern Peninsula News, Frankston Times and Chelsea Mordialloc Mentone News.

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Instagram
The countdown is on, school holidays are just around the corner and Acro Kids is the place to be! 22nd September – 3rd October in Mornington and Braeside. 
Reinvented full day programs designed for beginners to advanced skills, kids will learn wicked acro and parkour tricks and make heaps of new friends. 
Don’t miss out on the fun (and some time to yourself) book now to avoid disappointment – https://www.acrokids.com.au/school-holiday-program/

@acrokidsau #schoolholidays #springschoolholidays
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The countdown is on, school holidays are just around the corner and Acro Kids is the place to be! 22nd September – 3rd October in Mornington and Braeside. Reinvented full day programs designed for beginners to advanced skills, kids will learn wicked acro and parkour tricks and make heaps of new friends. Don’t miss out on the fun (and some time to yourself) book now to avoid disappointment – https://www.acrokids.com.au/school-holiday-program/ @acrokidsau #schoolholidays #springschoolholidays
4 days ago
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1/9
FREE Father’s Day printable questionnaire. Just download form and print!

https://peninsulakids.com.au/wp-admin/post.php?post=17344&action=edit

#fathersday #questionnaire #aboutmydad
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FREE Father’s Day printable questionnaire. Just download form and print! https://peninsulakids.com.au/wp-admin/post.php?post=17344&action=edit #fathersday #questionnaire #aboutmydad
5 days ago
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2/9
Have you entered our Things We Love winter competitions?
We're choosing winners Monday, so hurry up!

ENTER HERE: https://peninsulakids.com.au/winter-2025-things-we-love-giveaway/
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Have you entered our Things We Love winter competitions? We're choosing winners Monday, so hurry up! ENTER HERE: https://peninsulakids.com.au/winter-2025-things-we-love-giveaway/
1 week ago
View on Instagram |
3/9
The Hawks are back in Frankston this weekend!

Get your tickets here:

https://www.ticketmaster.com.au/hawthorn-v-carlton-2025-nab-aflw-season-10-frankston-23-08-2025/event/130062D7A58C195D

Please Note
Junior Policy:
Children aged 0-17 as at 1 January 2025 are entitled to enter the ground at no charge; however, they must hold a valid ticket for entry.
Persons aged 18 and over as at 1 January 2025 are classified as an adult.

@hawthornaflw Hawthorn FC AFLW 
#aflw #kineticstadium #frankston
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The Hawks are back in Frankston this weekend! Get your tickets here: https://www.ticketmaster.com.au/hawthorn-v-carlton-2025-nab-aflw-season-10-frankston-23-08-2025/event/130062D7A58C195D Please Note Junior Policy: Children aged 0-17 as at 1 January 2025 are entitled to enter the ground at no charge; however, they must hold a valid ticket for entry. Persons aged 18 and over as at 1 January 2025 are classified as an adult. @hawthornaflw Hawthorn FC AFLW #aflw #kineticstadium #frankston
1 week ago
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4/9
Robots and magic and slapstick… oh my!

Following appearances on Sesame Street, Universal Kids, and on The Tonight Show with Jimmy Fallon, Mario the Maker Magician heads to Frankston next school holidays.

Contagiously upbeat and full of heart, the ever-endearing Mario leads you through a romping explosion of energy and belly laughs punctuated with moments of heart and emotion that will catch you by surprise. Not "just a kids show", this is an all-ages theatre experience!

Prepare for a world of vaudeville and magic, cardboard and robots, science and innovation, instilling a positive message that will last in the minds and hearts of all audiences.

“The best kids’ magician in the world!!”- David Blaine
"Magic with a soupçon of science." - The New York Times
"Instant and infectious chaos in the best possible way" - One4Review

MARIO THE MAKER MAGICIAN
Frankston Arts Centre
Tuesday 23 September, 2pm
Tuesday 23 September, 6pm
Wednesday 24 September, 10.30am (Relaxed Performance)
Wednesday 24 September, 1.30pm
Tickets: $20 (Family of 4: $75)

Book at thefac.com.au or call 03 9784 1060

Frankston Arts Centre @the_fac 
#frankstonartscentre #magic #familyshows #thingstodowithkids
•
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Robots and magic and slapstick… oh my! Following appearances on Sesame Street, Universal Kids, and on The Tonight Show with Jimmy Fallon, Mario the Maker Magician heads to Frankston next school holidays. Contagiously upbeat and full of heart, the ever-endearing Mario leads you through a romping explosion of energy and belly laughs punctuated with moments of heart and emotion that will catch you by surprise. Not "just a kids show", this is an all-ages theatre experience! Prepare for a world of vaudeville and magic, cardboard and robots, science and innovation, instilling a positive message that will last in the minds and hearts of all audiences. “The best kids’ magician in the world!!”- David Blaine "Magic with a soupçon of science." - The New York Times "Instant and infectious chaos in the best possible way" - One4Review MARIO THE MAKER MAGICIAN Frankston Arts Centre Tuesday 23 September, 2pm Tuesday 23 September, 6pm Wednesday 24 September, 10.30am (Relaxed Performance) Wednesday 24 September, 1.30pm Tickets: $20 (Family of 4: $75) Book at thefac.com.au or call 03 9784 1060 Frankston Arts Centre @the_fac #frankstonartscentre #magic #familyshows #thingstodowithkids
1 week ago
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5/9
Chasing Change, in partnership with Mornington Peninsula Shire, are holding our annual Walk for Suicide Prevention on Sunday the 14th of September. We hope that you can join us to gather, connect and remember our loved ones lost to suicide. You can find more details, including a link to register the name of a loved one for our memorial roll call, on their event page.

https://www.facebook.com/share/16wCzifSWR/

@chasingchangeau Chasing Change - Suicide Prevention Network
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Chasing Change, in partnership with Mornington Peninsula Shire, are holding our annual Walk for Suicide Prevention on Sunday the 14th of September. We hope that you can join us to gather, connect and remember our loved ones lost to suicide. You can find more details, including a link to register the name of a loved one for our memorial roll call, on their event page. https://www.facebook.com/share/16wCzifSWR/ @chasingchangeau Chasing Change - Suicide Prevention Network
2 weeks ago
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6/9
No rest for the weary! 📚🥹
#bookweek
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No rest for the weary! 📚🥹 #bookweek
2 weeks ago
View on Instagram |
7/9
Mid Winter Sale
Men's Womens, Children, School Shoes
20% off any purchase*
Hurry offer ends 31/8/25
The Largest Shoe Store on the Peninsula
Bayside Shoes
103 Railway Parade, Seaford
Ph 9785 1887
https://baysideshoewarehouse.com.au/

*excludes already marked down items & new arrivals. Instore only.

@bayside_shoe_warehouse 
#midwintersale
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Mid Winter Sale Men's Womens, Children, School Shoes 20% off any purchase* Hurry offer ends 31/8/25 The Largest Shoe Store on the Peninsula Bayside Shoes 103 Railway Parade, Seaford Ph 9785 1887 https://baysideshoewarehouse.com.au/ *excludes already marked down items & new arrivals. Instore only. @bayside_shoe_warehouse #midwintersale
2 weeks ago
View on Instagram |
8/9
🚌🌱 Future Council is the new film from Director Damon Gameau - and it’s screening around Australia from late July. First up - a special tour with live Q&A panels and guest performances. 🎟️ Tickets for the tour are on sale now! 🎬Future Council will then be released in more cinemas from August 7 with a global tour to follow! 🌱
@regenerators @future__council @madmanfilms Madman Films 
#futurecouncil
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🚌🌱 Future Council is the new film from Director Damon Gameau - and it’s screening around Australia from late July. First up - a special tour with live Q&A panels and guest performances. 🎟️ Tickets for the tour are on sale now! 🎬Future Council will then be released in more cinemas from August 7 with a global tour to follow! 🌱 @regenerators @future__council @madmanfilms Madman Films #futurecouncil
3 weeks ago
View on Instagram |
9/9
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