How does magnesium help children with attention deficit and hyperactivity?

Many studies state that diet, and particularly the consumption of certain micronutrients, can influence the symptoms of attention deficit hyperactivity disorder (ADHD).
In our experience as immunonutrition specialists, we have seen how, through an anti-inflammatory diet tailored to each individual, many ADHD symptoms or manifestations improve.

Below, we will explain the role of magnesium in ADHD, along with other minerals and vitamins that may help improve the symptoms of this condition.

What is magnesium?‍

Magnesium is an essential mineral in our body, being one of the most abundant after calcium, phosphorus, and potassium.
It is mainly found in the bones, muscles, and blood.
This mineral is used by our body to carry out multiple functions, such as DNA production, protein synthesis to support muscle and bone growth, and adequate cellular energy production, among others.

Most importantly, it is vital for proper communication between neurons, which is why it has become so necessary (and popular) to consume it in sufficient amounts and even use magnesium supplements.

Functions of magnesium‍

Magnesium is essential for the functioning of our body, as it participates in multiple functions, including:

• It contributes to regulating communication between neurons, preventing overstimulation of the brain.
• It helps maintain adequate energy levels within the nervous system.
• It participates in serotonin synthesis, a neurotransmitter crucial for regulating appetite, sleep, anxiety, among other functions.
• It regulates muscle contraction and relaxation, helping to prevent cramps and muscle pain.
• It contributes to the maintenance of bones and teeth, preventing them from losing their strength.
• It helps regulate blood pressure and heart rate, supporting good cardiovascular function.

Magnesium deficiency:‍

Currently, studies associate magnesium deficiency with cognitive impairments such as:

• Reduced ability to focus attention on a task.
• Increased aggressiveness, irritability, and fatigue, which are often seen in people with attention deficit.
• It may also cause headaches (in the form of migraines).

Magnesium for children with attention deficit: does it improve symptoms?‍

Attention deficit hyperactivity disorder (ADHD), also known simply as attention deficit disorder (ADD), is a neurological condition characterized by difficulty maintaining attention, increased impulsivity, and difficulty regulating emotions.

The main symptoms of ADHD are:

• Difficulty maintaining focus
• Difficulty organizing
• Procrastination
• Tendency to forget easily

Although pediatric and neurology associations have not yet issued a formal recommendation on a specific diet for improving ADHD symptoms in children, new research and the experience of many parents suggest that dietary changes may have a positive effect on people with ADHD.

Among the key changes recommended are: avoiding artificial colorings and excessive sugars, following the 3R protocol, and adequate supplementation with essential nutrients such as magnesium, all of which lead to positive changes in children.

Multiple studies have determined that there is a relationship between magnesium deficiency or low levels of this mineral and the presence of ADHD in children.
A study conducted in 2016 found that up to 72% of children with ADHD have a magnesium deficiency.
Another 2020 study described decreased magnesium levels in children with ADHD as well as in children with autism spectrum disorders (ASD).

There are also several studies suggesting that increasing magnesium intake in children with ADHD helps improve their symptoms.

In conclusion, there is scientific evidence showing that children with ADHD have lower magnesium levels than children without ADHD, and therefore magnesium supplementation is necessary to help improve their symptoms or manifestations.

How can I increase my magnesium intake?‍

The best way to ensure sufficient magnesium intake is by following a balanced diet that includes magnesium-rich foods, always considering individual food sensitivities and digestive capacity.

Here is a list of foods high in magnesium:

• Leafy green vegetables, such as watercress and spinach
• Nuts and seeds, such as walnuts, pumpkin seeds, and sunflower seeds. Remember you can activate nuts to enhance their benefits
• Goat, sheep, or buffalo dairy products, as they cause fewer sensitivity reactions than cow’s milk and contain a similar amount of magnesium
• Legumes, such as beans and lentils. Especially if you sprout your legumes, as this makes minerals like magnesium easier to absorb
• Avocado
• Berries, such as blackberries and blueberries

Remember that if you eat foods that you cannot digest well or that your body sees as enemies, you are triggering inflammatory reactions that cause leaky gut and multiple nutritional deficiencies.

There are also many types of dietary supplements that contain magnesium, and if necessary, your specialist may recommend their use to prevent deficiencies of this mineral.

Side effects of magnesium consumption‍

Magnesium intake through the diet is usually well tolerated.
It is difficult to consume a dose of magnesium high enough from food alone to cause adverse effects.

However, some magnesium supplement formulations (such as magnesium oxide or magnesium chloride) are associated with side effects like cramps, nausea, and diarrhea when taken in large amounts.
For this reason, it is advisable to use formulations like magnesium citrate or magnesium glycinate, which are not usually associated with these adverse effects.

It is also important to consider the recommended daily doses according to age, so that they are not exceeded, since taking more than the recommended dose could cause side effects.

The following table shows the recommended doses for children and adolescents according to their age:

Adapted from the magnesium fact sheet by the Office of Dietary Supplements of the U.S. National Institutes of Health.

Other foods and supplements that help improve attention deficit symptoms

There are other foods, vitamins, and minerals that have been studied to improve ADHD symptoms in children and adults. Some of them are:

• Essential fatty acids, such as omega-3. Some sources of these healthy fats include fatty fish (like salmon and sardines), walnuts, and chia seeds, among others.
• ‍Iron, which can be obtained from red meat, leafy green vegetables, and legumes, mainly.
• ‍Vitamin D, which is abundant in egg yolks and fatty fish.
• ‍Vitamin B6, which can be obtained from eggs, red and white meats, and fatty fish.
• ‍Selenium, found in red meat, fish, some nuts (like pine nuts), eggs, among others.
• ‍Zinc, present in meats, dark chocolate, eggs, and pumpkin seeds.
• ‍Vitamin C, which is abundant in citrus fruits (like oranges and grapefruits) and in bell peppers.

According to a publication by the American Academy of Pediatrics, consuming multiple micronutrients is usually more effective than taking a single mineral or vitamin, as the effect of one mineral can enhance the effect of another.

For this reason, it is most advisable to obtain these nutrients through diet rather than through isolated supplements.

To complement your child’s nutrition with personalized solutions, we invite you to consult with our experts at NutriWhite.
Discover how proper nutrition can make a difference in their well-being. Schedule an appointment with our nutritionists specialized in children with autism, ADHD, and ASD here!