Magnesium L Threonate (or magnesium citrate in those who can only take gummies) are the preparations that has been most studied and show the highest benefit for ADHD, cognition, mood, and anxiety.
Best Magnesium
If you're looking for a supplement that can have numerous potential health benefits, Breta Alstrom, MS, RDN, who specializes in working with autistic kids, suggests magnesium. Our top pick for magnesium supplement for autistic kids is Mary Ruth's Kids Magnesium Calm Gummies.
Some small studies8 have shown that adding magnesium supplements decreases some symptoms of ADHD. Magnesium certainly helps with sleep and relaxation — big challenges for adults and children with ADHD — and should be discussed with your doctor. Baza, Farida El, et al.
Vitamin D and magnesium supplementation in children with ADHD was effective on conduct problems, social problems, and anxiety/shy scores compared with placebo intake but did not affect psychosomatic problems scores, significantly.
Magnesium L Threonate (or magnesium citrate in those who can only take gummies) are the preparations that has been most studied and show the highest benefit for ADHD, cognition, mood, and anxiety.
ADHD Supplement: Magnesium
A child can safely take 100-300 mg. of elemental magnesium twice daily in the form of magnesium glycinate, citrate, or chelate. The citrate form tends to lead to loose stools.
Magnesium Threonate
This form of magnesium has impressive studies backing its use in mental health conditions and has evidence that it can cross the blood brain barrier.
In addition to removing refined sugar from the diet, avoiding artificial food dyes, and providing healthy food, pediatrician Ralph Campbell, MD, recommends a vitamin B complex supplement be given with breakfast, an additional 100 mg of B6 at another meal, and 200 mg or more of magnesium per day for ADHD children (13).
Yes, deficiency can also impact behaviour!
Other symptoms of magnesium deficiency include moodiness (like irritability or hyperactivity), difficulty concentrating, insomnia, and anxiety (6). Studies have shown higher intakes of magnesium to be associated with improvements in the behaviours above (7).
Treatment for ADHD usually includes medication. On the other hand, because the medication options for ASD are still limited, children with ASD may respond better to non-medication alternatives. Those might include behavior therapy to help manage symptoms and skills training to help cope with daily life.
Some evidence indicates that magnesium could also be involved in neurological diseases such as attention deficit/hyperactivity disorder and autism. However, no direct study has been published to confirm this assumption.
Magnesium glycinate, with its high bioavailability and additional benefits from glycine, is a far superior option for those looking to address magnesium deficiencies and improve their overall health.
If your child has been diagnosed with ADD, ADHD, or any other condition, talk to your doctor about magnesium and other supplements. Generally, magnesium citrate is well tolerated by kids, but other forms may be taken as well depending on your situation.
Magnesium Citrate vs. Glycinate: Concluding Thoughts
Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Although children with ADHD may be more likely to have lower levels of vitamin D, zinc, magnesium, and iron, it cannot be stated that these lower levels caused ADHD. However, supplementing areas of deficiency may be a safe and justified intervention.
The tolerable upper intake level for magnesium in supplement form is 65 mg per day for children ages 1 to 3, and 110 mg per day for children ages 4 to 8. That's the maximum amount of magnesium added to a normal daily diet considered safe by the Food and Nutrition Board of the Institute of Medicine.
But not just any magnesium supplement will do—magnesium L-threonate is the form used in studies because it has the ability to cross the blood-brain barrier to effectively increase magnesium levels in the brain.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
In making recommendations for children with ADHD, Dr. Newmark considers that children with the condition may be low in iron, zinc, and magnesium. He concurs with Dr. Axe that a supplement containing these three minerals, when given to children with ADHD, could improve symptoms.