Which magnesium is suitable for children? Compounds and selection compared

When parents choose a magnesium product for their child, they quickly face a confusing range of options: magnesium citrate, magnesium bisglycinate, magnesium oxide – plus terms like "elemental magnesium", different milligram figures and various dosage forms. The real question behind all this is almost always the same: which magnesium compound is actually suitable for my child, and what should I look out for when choosing?

Magnesium is a vital mineral that the body cannot produce itself. It is involved in over 300 enzymatic reactions and contributes, among other things, to normal muscle function and normal functioning of the nervous system, to energy-yielding metabolism and to the maintenance of normal bones.¹ ² Because children are growing and their bodies are constantly rebuilding, an adequate magnesium supply plays a role especially in this phase of life.

This guide deliberately does not cover the symptoms of a deficiency – we deal with those in detail in our article Recognising magnesium deficiency in children. Instead, here you will learn which magnesium compounds exist, what the term "elemental magnesium" means, how the compounds differ in solubility and tolerability, what role dosage plays and what you should generally look out for when choosing a magnesium product for your child.

Overview of all topics

Why magnesium is important for children

Magnesium is a mineral that is involved in a large number of fundamental processes in the body. Scientifically established and legally authorised functions include the following: magnesium contributes to normal muscle function, to normal functioning of the nervous system, to electrolyte balance, to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.² ⁴

The body cannot produce magnesium itself – it has to be obtained from food. Good sources include wholegrain products, pulses, nuts, seeds and green vegetables. In most cases the requirement can be met through a varied diet.² How much magnesium a child needs per day depends heavily on age; the reference values rise steadily with growth.²

Which magnesium compounds are there? (Citrate, bisglycinate, oxide)

In supplements, magnesium is never present in pure form, but always as a compound with a "partner molecule". This compound helps determine how soluble the magnesium is, how well the body can absorb it and how well tolerated it is. Broadly, a distinction is made between organic compounds (bound to an organic acid or amino acid) and inorganic compounds (bound to an inorganic molecule).

• Magnesium citrate (organic): The magnesium salt of citric acid. It is readily water-soluble and is considered to have good bioavailability and to be well tolerated in moderate amounts.⁵ ⁶ Because of these properties it is frequently used in products for children and families.

• Magnesium bisglycinate (organic): A compound of magnesium and the amino acid glycine (also called magnesium glycinate or "chelate"). It is considered well tolerated and gentle on the stomach, and is well accepted by many people even with a sensitive stomach.⁵

• Magnesium oxide (inorganic): Contains a particularly high proportion of elemental magnesium per milligram, but is poorly water-soluble, which means the body tends to absorb it less well.⁵ ⁶ In higher amounts it tends to have a laxative effect in the gut – an effect that is sometimes used deliberately in medicine.

Put simply: inorganic magnesium oxide "contains a lot but releases little", while readily soluble organic compounds such as citrate or bisglycinate "contain less but make more of it available".⁵ ⁶

What does "elemental magnesium" mean?

A term that repeatedly causes confusion when choosing is elemental magnesium. It refers to the amount of pure magnesium actually contained in a compound – without the partner molecule.

An example: if a product says "500 mg magnesium citrate", that is not the same as 500 mg of magnesium. Part of this weight is citric acid; only a smaller part is pure (elemental) magnesium. With magnesium oxide, the proportion of elemental magnesium per milligram is high, with organic compounds lower – but absorption from organic compounds is often better.⁵ ⁶

Practical consequence: Always compare products by the value for elemental magnesium (often shown as "magnesium" with a % of the nutrient reference value), not by the weight of the compound. That is the only way to compare like with like.

Solubility and tolerability compared

Solubility and tolerability are closely linked. Readily water-soluble organic compounds such as magnesium citrate and magnesium bisglycinate can usually be absorbed better by the body and are considered well tolerated.⁵ ⁶ Poorly soluble magnesium oxide remains in the gut to a greater extent.

By far the most common unwanted effect of excessive magnesium intake is soft stools or even diarrhoea. The reason is an osmotic effect: unabsorbed magnesium binds water in the gut.⁷ For children this means: a well-tolerated, readily soluble compound in a moderate dosage is usually the more sensible choice than a high milligram figure on the label.

What role does dosage play?

With children, dosage is at least as important as the choice of compound. The magnesium requirement depends on age and rises with growth.

The official D-A-CH reference values of the nutrition societies give guidance for each age group on how much magnesium per day is sensible across the whole diet.² You can read more in our guide How much magnesium per day for children?

What should parents look out for when choosing?

From the interplay of compound, elemental content, tolerability and dosage, a practical checklist for choosing emerges:

• Well-tolerated, readily soluble compound: Organic compounds such as magnesium citrate or magnesium bisglycinate are usually the more uncomplicated choice for everyday use.⁵ ⁶

• Clear declaration of elemental magnesium: A good product states how much pure magnesium is contained per portion – not just the weight of the compound.

• Age-appropriate dosage: The portion size should suit the child's age and be based on the requirement.

• Sensible composition: Few, clearly declared ingredients; sugar-free variants depending on preference.

• Verified quality: Transparent manufacturer information and quality control.

Which dosage form is suitable for children?

Besides the compound, the dosage form also plays a role – especially in everyday life with children, where acceptance often decides success. The common forms can be neutrally classified as follows:

• Gummies: Practical and child-friendly. They are an uncomplicated alternative when swallowing capsules is difficult or powder is not readily taken.

• Powder: Flexibly dosable and can be stirred into drinks. Requires measuring, however, and is not accepted by every child in terms of taste.

• Capsules and tablets: Compact and easy to dose, but often hard for smaller children to swallow.

Which form is right depends less on effect than on everyday practicality and the child's preferences.

If gummies are the most practical solution for your child, the wowtamins Magnesium Gummies offer a child-friendly option: they contain magnesium citrate and provide 100 mg of elemental magnesium per gummy – in sugar-free form. Magnesium contributes, among other things, to normal muscle function and normal functioning of the nervous system.² ⁴ You will find the exact composition and recommended intake on the product page.

Frequently asked questions about magnesium for children

Which magnesium is suitable for children?

There is no blanket "best" compound. In practice, readily soluble, well-tolerated organic compounds such as magnesium citrate or magnesium bisglycinate are usually uncomplicated for everyday use. Besides the compound, what matters most is the elemental magnesium content, tolerability and an age-appropriate dosage.

What is the difference between magnesium citrate and magnesium oxide?

Magnesium citrate is an organic, readily water-soluble compound with good bioavailability. Magnesium oxide is inorganic, contains more elemental magnesium per milligram, but is less well absorbed and can have a laxative effect in higher amounts.

What does elemental magnesium mean?

It is the amount of pure magnesium in a compound – without the partner molecule. Products should always be compared by the value for elemental magnesium, not by the weight of the compound.

Can magnesium gummies make sense for children?

Gummies are mainly a question of dosage form and acceptance. They can be practical when capsules are hard to swallow or powder is not readily taken. The compound, elemental content and an age-appropriate dosage remain decisive.

How much magnesium does a child need per day?

The requirement depends on age and rises with growth. The D-A-CH reference values serve as a guide. Whether and in what amount supplementation makes sense is best clarified with the paediatrician.

Can you overdose on magnesium?

Through a normal diet, an overdose is unlikely. With food supplements, excessive intake can lead to soft stools or diarrhoea. That is why the dosage should remain moderate and age-appropriate.

Legal classification and scientifically verified effects

In accordance with the European Health Claims Regulation (EC) No 1924/2006 and the list of authorised health claims (Regulation (EU) No 432/2012), the following physiological functions, among others, are scientifically substantiated and legally authorised for magnesium:⁸ ⁹

• Magnesium contributes to the reduction of tiredness and fatigue.

• Magnesium contributes to electrolyte balance.

• Magnesium contributes to normal energy-yielding metabolism.

• Magnesium contributes to normal functioning of the nervous system.

• Magnesium contributes to normal muscle function.

• Magnesium contributes to normal protein synthesis.

• Magnesium contributes to normal psychological function.

• Magnesium contributes to the maintenance of normal bones and teeth.

• Magnesium has a role in the process of cell division.

These substantiated claims refer to the physiological function of an adequate magnesium supply. They do not constitute a promise of cure or treatment of disease. The prerequisite for a balanced nutrient supply is and remains a varied, balanced diet and a healthy lifestyle; food supplements merely complement these. If there is any uncertainty about the child's supply, medical advice should be sought.

Sources

1. de Baaij, J. H. F., Hoenderop, J. G. J. & Bindels, R. J. M. (2015): Magnesium in Man: Implications for Health and Disease. Physiological Reviews, 95(1), 1–46.

2. German Nutrition Society (DGE), Austrian Nutrition Society (ÖGE), Swiss Society for Nutrition (SGE): D-A-CH reference values for nutrient intake – Magnesium.

3. Institute of Medicine (IOM): Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academies Press, Washington D.C.

4. European Food Safety Authority (EFSA), NDA Panel (2015): Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal, 13(7):4186.

5. Ranade, V. V. & Somberg, J. C. (2001): Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. American Journal of Therapeutics, 8(5), 345–357.

6. Walker, A. F., Marakis, G., Christie, S. & Byng, M. (2003): Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research, 16(3), 183–191.

7. German Federal Institute for Risk Assessment (BfR): Maximum levels for magnesium in food supplements.

8. Regulation (EC) No 1924/2006 of the European Parliament and of the Council on nutrition and health claims made on foods.

9. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and health.