Magnesium
What is Magnesium?
Magnesium is a mineral that is essential in helping our bodies build proteins, the function of muscles and nerves, blood sugar and blood pressure control. Magnesium may be a great way to naturally treat many common co-occuring conditions for children on the autism spectrum including anxiety, hyperactivity, and constipation. Some research also shows that it is beneficial for those who struggle with migraine headaches [1].
Magnesium can be found in many different forms including magnesium oxide, citrate, chloride, aspartate, and lactate. Some forms of magnesium are natural laxatives, providing a relief for children who struggle with constipation (read more below). Magnesium can also be used topically as a lotion or as Epsom salt baths, though we don’t have enough research to show exactly how much magnesium is absorbed through the skin.
Best Food Sources of Magnesium [NIH]
Almonds & cashews
Spinach
Peanuts & peanut butter
Black & kidney beans
Soy products (edamame, soymilk)
Brown rice
Other Sources of Magnesium:
Milk of Magnesia®
Certain antacids, like Rolaids
Is Magnesium Beneficial for Autism?
Yes! We have research that shows us that individuals on the autism spectrum may have lower than desired levels of magnesium [2, 3, 4], and magnesium deficiency may increase risk for ASD [5] . One study showed that hair magnesium levels were reduced, urinary levels were elevated, and blood levels were the same in individuals with autism. Their study suggested that hair and urinary levels of magnesium were considered “significant predictors” of neurodevelopmental disorder complexity [6].
While studies are limited and sample sizes are small, some research and anecdotal evidence suggests that magnesium in combination with vitamin B6 is helpful for hyperactivity and ADHD [7, 8], though some studies report there is not enough data to come to that conclusion [9]. Even so, supplementation with magnesium is low-risk and likely beneficial for individuals on the autism spectrum [10], especially for those who struggle with constipation, which is common in autism.
Magnesium & Constipation
Certain forms of magnesium are natural laxatives and can help with constipation. The forms of magnesium that can help with constipation are magnesium citrate, chloride, oxide, carbonate, and malate. Epsom salt baths (magnesium sulfate) can also be great for kids who struggle with constipation!
If your child has normal or loose bowel movements, it’s recommended that you use a non-laxative form of magnesium including magnesium glycinate, chelate, aspartate, or gluconate.
Favorite Magnesium Supplements for Constipation
Magnesium, specifically magnesium citrate, is a natural laxative and can make BMs easier to pass
For a stronger product, we like OmniBlue Ocean Minerals. The dosages recommended by OmniBlue are:
Infants and Children: Safe, approved by Moms Across America. Always introduce progressively and verify tolerance. Everyone's metabolism and GI tract is different.
Children ages 1-3 years : 12 drops spread out through the day
Children ages 4-8: 8-15 drops spread out through the day
Pre-Teen: 20 drops spread out throughout the day
Teens: Integrate gradually starting from a quarter teaspoon up to a teaspoon in at least three to four days.
Adults: Integrate gradually starting from a quarter teaspoon up to one and a half teaspoon in at least three to four days.
How Much Does My Child Need?
These recommendations are based on Dietary Reference Intakes (DRIs), which is an amount determined to be adequate for healthy individuals. [11]
Males
1-3 years: 80 mg
4-8 years: 130 mg
9-13 years: 240 mg
14-18 years: 410 mg
19-50 years: 400 mg
51+ years: 420 mg
Females
1-3 years: 80 mg
4-8 years: 130 mg
9-13 years: 240 mg
14-18 years: 360 mg
19-50 years: 310 mg
51+ years: 320 mg
Deficiency & Toxicity
Consuming too little or too much of a nutrient over time can cause deficiency or toxicity. Certain health conditions can also affect how our bodies process a nutrient, so some populations may be more at risk for abnormal levels of a nutrient. Both deficiency and toxicity have risks, so it’s important to consume appropriate amounts of a nutrient long-term for your child.
Deficiency
If your body does not have sufficient levels of a nutrient in the body, this is called a deficiency. This doesn’t happen overnight, but is caused by not consuming enough of this nutrient longer term (months to years). It can be hard for a lab panel to show low magnesium levels in the blood because our bodies pull it from our bones if we don’t have enough in the blood.
Those at risk for deficiency include picky eaters, those taking certain medications, individuals with certain health conditions (gastrointestinal disease, type 2 diabetes, and alcoholism), and older adults.
Symptoms of mild magnesium deficiency include loss of appetite, nausea, fatigue & weakness, and severe deficiencies may cause numbing & tingling, muscle cramps, seizures, abnormal heartbeat, and low calcium & potassium levels.
Toxicity
If your body has too high of levels of a nutrient in the body, this is called a toxicity. This doesn’t happen overnight, but is caused by consuming excessive amounts of this nutrient longer term (months to years). A Tolerable Upper Intake Level (UL) has been established to help us understand the maximum amount a person can consume that is unlikely to cause adverse health effects.
For magnesium, the UL is:
65 mg for children ages 1-3 years
110 mg for children ages 4-8 years
350 mg for individuals over 9 years old.
These levels apply to magnesium only from dietary supplements and medications and do not include magnesium found naturally in food.
Magnesium toxicity is rare in individuals with healthy kidneys. It’s possible that excessive levels of magnesium supplements (specifically magnesium chloride, carbonate, and oxide) may cause abdominal cramping and diarrhea as your body’s way of getting rid of excess magnesium. For some individuals, this side effect is a helpful and more natural way to address constipation without the use of Miralax. If magnesium toxicity is reached, symptoms may include low blood pressure, nausea & vomiting, facial flushing, lethargy & muscle weakness, & irregular heartbeat.
Supplementation
Dosing
Please refer to the section “How Much Does My Child Need” above to determine general dosing recommendations. Please also note if your child frequently eats any foods high in magnesium (listed at the top of this page), as they may not need as large of a dose. Overall, it’s suggested that you do not supplement more than the Tolerable Upper Intake Level (UL), as this is the maximum daily intake that is unlikely to cause adverse health effects. You can find the established UL amounts under the “Deficiency and Toxicity” section.
BOTTOM LINE:
Magnesium is an important nutrient in the human body, and optimal levels can help your child feel their best! If your child struggles with constipation, certain forms of magnesium can function as a natural laxative.
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
