The benefits of magnesium for young people: an essential mineral for all ages
Magnesium is an essential mineral for human health at all ages: not only for adults, but also for younger people, especially if they play a lot of sport and, generally, in all those times in which they feel tired, stressed or are coping with the symptoms of the change of seasons.
As for adults, magnesium has many benefits during development too. In particular, during pre-adolescence (9-13 years) and adolescence (14-18 years), magnesium contributes to:
- Developing healthy bones and teeth, as it acts on the synthesis of vitamin D and the absorption of calcium.
- Correct muscle function, which helps the metabolism to store and release energy, playing a role in the contraction and relaxation of the muscles. This function of magnesium is particularly important for young people suffering from “growing pains”, such as cramps and muscle pains in the legs.
- Sleeping better and reducing tiredness, due to its role in the synthesis of serotonin. Magnesium in fact helps both physical and mental relaxation, which is essential in periods of stress, hormonal and emotional changes like in adolescence.
- Regulating moods, improving concentration and memory, as it contributes to normal functioning of the nervous system, psychological function and electrolytic balance.
- Reducing problems linked to premenstrual tension and pain, which is frequent in younger women who often suffer from abundant and irregular menstrual flows. Magnesium acts directly on muscle contraction, helping to reduce stomach pains and abdominal cramps, and also has a positive effect on symptoms such as headaches and mood swings.
How much magnesium should young people take? The dosage for every age
The daily recommended dose of magnesium for young people depends greatly on the development phase. The table below gives the recommended quantities of magnesium for children and young people:
| Phase | Daily requirement |
|---|---|
| Childhood (4-8 years) | 110 mg/day |
| Pre-adolescence (9-13 years) | 240 mg/day |
| Adolescence (14-18 years) | 360 mg/day |
A healthy diet, with foods rich in magnesium and the right amount of water is usually enough to cover the daily requirements of magnesium. But the majority of parents know well that kids and a balanced diet are not always compatible. Furthermore, younger people tend to naturally lose a lot of mineral salts during the day through sweating, both in normal conditions and during intensive physical activity during sport or play.
To prevent the risk of magnesium deficiency, it may also be useful for young people to supplement their natural magnesium stocks. UltraMag®, in handy soluble sachets and with a pleasant taste, can be taken to solve magnesium deficiencies even in children. In this case it is recommended to halve the daily dose, taking half a sachet any time of day, particularly after sports or before going to bed.