Autism and Magnesium: Choosing the Best Magnesium for Autism
You may have heard that magnesium supplements can help with autism, so let’s explore why magnesium may be beneficial for your child with ASD.
Children with autism frequently have nutrient deficiencies, with magnesium being one of them. Some studies have shown that children with autism have lower levels of magnesium than neurotypical children. [1]
Magnesium supplementation has been linked to improved sleep, mood, blood sugar regulation, as well as a host of other benefits. While the primary goal is to eat a diet full of magnesium-rich foods, sometimes supplements are needed to help boost levels, especially if your child isn’t consuming many foods that are high in magnesium.
Magnesium’s role in autism
Magnesium metabolism may play a role in ASD, as it protects against developmental delays and encephalopathy. When children with autism are supplemented with magnesium and vitamin B6, about half experience an improvement in behaviors and reduction in overall symptoms. [2]
Children with autism who receive magnesium supplements have seen improvements in verbal communication, behavioral challenges, and social interactions. [2] Since magnesium supplementation has few side effects, it can be worth trying if your child struggles in those areas.
How do I know if my child needs magnesium?
Some signs a child may be deficient in magnesium are constipation, poor sleep, moodiness, behavior struggles, anxiety, poor concentration, and muscle cramps. During times of stress, the body uses more magnesium, so sometimes symptoms don’t show up until a child is experiencing stress from an illness or other source. [3]
If your child eats a very limited diet, or doesn’t eat foods high in magnesium, they may need a supplement. Some multivitamins contain magnesium as well, so it's important to check if your child is already getting magnesium in other supplements before supplementing with additional magnesium.
Food Sources of Magnesium
While supplements are sometimes necessary, a good quality diet is always the best choice for getting the nutrients we need. Here are the best sources of magnesium to try to include in your child’s diet on a daily basis. These foods are rich in other important nutrients as well, so they provide benefits beyond just magnesium.
Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds, brazil nuts
Vegetables: Leafy greens, broccoli, avocado, edamame
Whole grains: Buckwheat, quinoa
Protein: Salmon, tofu, yogurt, beans
Others: Dark chocolate, bananas
What is the best magnesium for autism?
When looking at magnesium supplements, there are several different types, each with different benefits.
Magnesium citrate - Easily absorbed in the digestive tract, can be helpful for constipation
Magnesium oxide - Poorly absorbed, so not a good choice for magnesium deficiency. It is often used for constipation as it also has a laxative effect.
Magnesium chloride - This form is water soluble, making it easier for the body to absorb.
Magnesium glycinate - In this supplement, magnesium is paired with glycine, which is calming and can be beneficial for those with anxiety or insomnia
Magnesium threonate - This form of magnesium crosses the blood-brain barrier, so it can be helpful for the brain in particular
Magnesium Supplements for Children with Autism
Here are a few magnesium supplement options:
Magnesium Citrate (for constipation)
POWDER: Natural Vitality Calm Unflavored
LIQUID: Ocean Minerals Liquid Magnesium
Magnesium Glycinate (for anxiety and insomnia)
Magnesium L-Threonate
POWDER: Neuromag Magnesium Threonate
Magnesium Supplement Dosages
The Recommended Daily Allowances (RDA) for Magnesium are listed below [4]:
Infants (0–6 months): 30 milligrams (mg) per day
Infants (7–12 months): 75 mg per day
Children (1–3 years): 80 mg per day
Children (4–8 years): 130 mg per day
Males (9–13 years): 240 mg per day
Females (9–13 years): 240 mg per day
Males (14–18 years): 410 mg per day
Females (14–18 years): 360 mg per day
If your child gets a good amount of magnesium in their diet, they may not need to supplement this full amount, so dosage really depends on your child. You can talk with your doctor, dietitian, or health care provider to find the right dosage for your child.
For supplement dosing, it's best to start small and work your way up. For example, you could start with one-third or half of their RDA per day, and if that doesn’t have any effect, you could increase the dose gradually every couple of days until you see a benefit. If your child experiences any negative side effects from the supplement, stop supplementing and talk with your doctor.
If you’d like support from a Registered Dietitian and additional resources to help you on your autism journey, check out our Nourishing Autism Collective. You’ll find help with expanding your child’s diet, as well as an extensive autism nutrition library, extra support from live support calls, and an amazing community of moms.
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MEET BRITTYN, THE AUTISM DIETITIAN
Brittyn Coleman is a Registered Dietitian and autism specialist. She helps parents of kids on the spectrum expand their number of accepted foods and maximize their nutrition to help them feel their best & thrive!
You can find her on Instagram at @autismdietitian or on Facebook!
Blog Written by Kalee Lundmark, MS, RDN, IFNCP
Kalee Lundmark is a Registered Dietitian Nutritionist who enjoys sharing her passion for nutrition with other moms. She has spent the last 20 years working with children to optimize their nutrition and help them overcome feeding challenges.
References
[1] Katarzyna A. Kaczmarek, Małgorzata Dobrzyńska, Sławomira Drzymała-Czyż,
Iron, magnesium, zinc and selenium - The most common elemental deficiencies in children with autism spectrum disorder, Research in Autism Spectrum Disorders, Volume 110, 2024, 102288,
ISSN 1750-9467, https://doi.org/10.1016/j.rasd.2023.102288.
(https://www.sciencedirect.com/science/article/pii/S1750946723001885)
[2] Mousain-Bosc M, Siatka C, Bali JP. Magnesium, hyperactivity and autism in children. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507249/
[3] Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. PMID: 29920004.
[4] Total amounts of daily magnesium recommended by The Food and Nutrition Board (FNB) of the National Academies of Sciences, Engineering, and Medicine (NASEM). https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
