Magnesium For Babies – Sources and Benefits

6 min read

Written by Aparna Hari

Aparna Hari

Her experience in impactful writing combined with her background in Home Sciences makes Aparna the perfect candidate for content writing in the pregnancy and parenting niche.

Magnesium For Babies

For the healthy and all-around growth of the baby, nutrient-rich food is extremely important. As long as they are only breastfeeding you don’t need to worry about it much as they will get all of the nutrition from the breastmilk. But you must take healthy and nutritious food to ensure that. And as soon as the baby starts taking solids you must ensure that they get all the vitamins and minerals in the proper quantity. Magnesium for babies is one such mineral that is extremely important in their growing years.

Magnesium is as important as calcium or iron for your baby’s body. A magnesium deficiency will make your baby physically weak and tired. The reason behind having frequent muscle cramps while playing can be the dearth of this mineral. So you must not avoid magnesium from your baby’s food chart. You must be wondering how to include magnesium in your baby’s daily food or what would be the proper quality of it according to the baby’s age. Don’t worry as we have a complete list of sources, dosages, and recipes of magnesium-rich food for your help.

In This Article

What is Magnesium?

Magnesium is an important nutrient required by our body for metabolism and overall development. It is involved in more than 300 different chemical reactions in our body. Magnesium along with calcium ensure proper muscle function and bone development. Calcium helps in muscle contractions and magnesium helps the muscle relax. The relaxing property of magnesium induces good sleep. Magnesium is also good for the heart and boosts the body’s immunity.

Super Benefits of Magnesium For Babies

Benefits of Magnesium For Babies

The presence of magnesium in food is equally important for a baby and an adult. Here are the reasons why:

  • Magnesium provides energy.
  • It reduces sleeplessness or promotes better sleep.
  • Magnesium helps to form DNA.
  • It helps to maintain blood sugar and blood pressure levels in the body.
  • Magnesium is good for uninterrupted bowel movements and proper digestion.
  • It is needed to build teeth, bones, muscles and nerves.
  • Magnesium helps to absorb other nutrients. It transports potassium and calcium to the membrane.
  • It is beneficial for the respiratory process.

Top Sources of Magnesium For Babies

Babies who have just started on solids or are on their initial stages will have limited access to many nutrients. Hence it is important that parents and caregivers include nutrient rich foods in their baby’s diet. Here are the important sources of magnesium for babies.

According to a pediatric nutrition article published by the Golisano Children’s Hospital, here are the vital sources of magnesium that you must include in your baby’s diet.

  • Nuts such as almonds and cashew nuts
  • Dried fruits such as apricots
  • Wholegrain breads
  • Millets
  • Cereals
  • Green leafy vegetables
  • Pulses and legumes
  • Dried beans such as black beans and kidney beans
  • Soy products such as tofu
  • Whole and multi-grain flours
  • Milk and milk products
  • Fruit such as bananas

[Read : Apricot For Babies]

How Much Magnesium Do Babies Need?

The need for magnesium value depends on age.
Age Value Per Day
6 Month Old Baby 30 mg
7 to 12 Months Old Baby 75 mg
1 to 3 Years 80 mg
4 to 8 Years 130 mg

So our body’s magnesium requirement is very little. So, instead of hustling to meet the daily requirement of magnesium, you can try to make an average supply of magnesium over the course of a week.

Effects of Magnesium Deficiency in Babies

Magnesium Deficiency in Babies

If you fail to supply the body’s magnesium requirements then it can lead to a situation called hypo-magnesia or magnesium deficiency in babies. This can cause:

  • Fatigue
  • Insomnia
  • Digestion and bowel problems
  • Nerve problems
  • Irritability and anxiety

In extreme conditions, long-term magnesium deficiency can cause the following symptoms as the baby grows up.

  • Panic attacks
  • Epilepsy
  • Hypertension
  • Heart ailments
  • Type 2 diabetes

How Can You Help Your Baby Get Enough Magnesium?

If you find out the symptoms of magnesium deficiency in your baby then you will have to include magnesium-rich food more in your baby’s diet. You can also contact the paediatrician and give magnesium supplements to your baby if advised.

Top 10 Best Magnesium Rich Foods For Babies

Magnesium Rich Foods For Babies

The best thing about magnesium is that you can easily meet its daily requirement through a balanced diet. Here are the top ten magnesium-rich food for babies:

  1. Spinach
  2. Pumpkin seeds and chia seeds
  3. Almonds, cashews, and peanuts
  4. Legumes like soybeans, kidney beans, lentils, black beans, edamame, etc.
  5. Whole grains like brown rice, brown bread, oats and cereals
  6. Fatty fish like halibut and salmon
  7. Fruits and veggies like bananas, apples, carrots, and broccoli
  8. Halibut
  9. Milk and yoghurt
  10. Raisins

[Read : Chia Seeds For Babies]

Nutritional Content of Magnesium in Various Foods

The above-mentioned food has enough amount of magnesium to meet the daily requirement. Here is a list for your help:
Food Value
½ Cup of Cooked Spinach 75 mg
Half Cup All-Bran Cereal 93 mg
1-Ounce Cashew 74 mg
1 Cup Soymilk 61 mg
1 Tablespoon Almond Butter 45 mg
¼ Cup Black Beans 30 mg
1 Tablespoon Peanut Butter 25 mg
One Slice of Whole Wheat Bread 23 mg
Half Cup Yoghurt 21 mg
Half Cup Milk 17 mg
¼ Cup Brown Rice 21 mg
¼ Cup Kidney Beans 18 mg
Half of a Medium Size Banana 16 mg
¼ Cup Raisins 12 mg
¼ Cup Smashed Avocado 11mg

So, depending on the serving quality the amount of magnesium will vary. Though nuts and seeds are rich sources of magnesium, don’t give them raw to your kid as they can cause choking hazards. Instead, soak them and make a fine paste and then offer it to your kid with a spoon. Rice, beans, legumes and spinach also should be well cooked and smashed before offering to a baby.

[Read : Infant Choking]

Magnesium Rich Food Recipes to Try For Your Baby

A balanced diet is the best way to ensure that you can meet your baby’s magnesium requirement. Here are a few recipe ideas for you:

  • Masoor Dal with Spinach
  • Broccoli Broth
  • Spinach Apple Puree
  • Spinach Banana Smoothie
  • Chia Chocolate Pudding
  • Pumpkin Seed Butter

For a 6 to 12 months baby, you can offer magnesium-rich cashew and almond by making a fine paste of them. It is important to ensure that your baby doesn’t have nut allergies before doing this.

Once your baby gets enough teeth to chew you can gradually offer chunks of avocado, apples and bananas to let them eat all by themselves.You can also offer banana whole wheat pancakes which becomes an excellent source of magnesium for your baby.

Magnesium for babies is a vital ingredient for the overall growth and development. This mineral plays an important role in hydration and ensuring proper metabolism and smooth functioning of all organs.And there is plenty of magnesium sources in our everyday food. So, do not worry just ensure healthy food habits and a balanced diet for your baby.


1. Does Magnesium Help Babies Sleep Better?

Yes, magnesium plays an important role in sleep regulation. It helps to relax the muscles and thus initiates a good sleep. Good sleep is necessary for your baby’s mental as well as physical development. So magnesium in a way will make your kid more energetic and enthusiastic.

2. Can Babies Take Magnesium Supplement?

Your pediatrician may suggest a supplement if your baby has a deficiency. Talk to the doctor if you feel that your baby is experiencing any deficiency symptoms.

Read Also: Omega 3 Fatty Acids For Babies – Sources and Benefits

Aparna Hari,MBA in Marketing,P.G. Diploma in Human Resource Management from IGNOU Bachelor of Sciences (Home Science) from Nagarjuna University

Her experience in impactful writing combined with her background in Home Sciences makes Aparna the perfect candidate for content writing in the pregnancy and parenting niche.Read more.

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