Calm Supplement for Focus: Magnesium Supplements Enhances Brain

Calm Supplement for Focus
Dr. Roseann Capanna-Hodge

Dr. Roseann Capanna-Hodge

Understanding How Focus Problems Affects Teens and Kids in the Real World

 

Parenting is a joy, a challenge, and a learning experience. But parenting a child with Attention Deficit Hyperactivity Disorder (ADHD), well, that's like signing up to climb Everest without so much as a map or a decent pair of boots. No manual could prepare you for it. ADHD is a neurodevelopmental disorder that's about as predictable as a two-year-old wielding a permanent marker near a freshly painted white wall. While it has its gifts, it also can be a challenge in the day-to-day. 

At its core, ADHD children and teens can struggle with maintaining focus, controlling impulsivity, and managing hyperactivity (American Psychiatric Association, 2013). ADHD symptoms range from frequent daydreaming, forgetfulness, and difficulty following instructions, to constant fidgeting, impulsive decision-making, and excessive talking. Remember, the expression of ADHD symptoms can vary, making it an even trickier beast to tame.

The Role of Calm Magnesium in the Body 

 

Let's switch gears and talk about magnesium, the unsung hero in the mineral kingdom. Magnesium is like that quiet worker backstage who keeps the show running smoothly but never gets a standing ovation. It's involved in over 300 biochemical reactions in the body, playing an essential role in everything from energy production to nerve function, and even to the creation and repair of DNA. 

More importantly, it's a key player in your child's brain health and function (Swaminathan, 2003). Imagine it as the stagehand who ensures that all the props (neurotransmitters) are in the right place, the lighting (neural pathways) is on point, and the entire performance (brain function) goes off without a hitch.

Low Levels of Magnesium and its Link to an Unfocused Brain

 

Here's a plot twist you probably didn't see coming: your child might be running low on their magnesium levels. A deficiency in this essential mineral could be one of the villains in our ADHD story. 

Several research studies suggest that low serum levels of magnesium could be associated with ADHD (Starobrat-Hermelin & Kozielec, 1997). Think of it this way – it's like trying to drive a top-of-the-line Ferrari with an empty fuel tank; it just won't deliver the performance it's capable of.

Research Studies on Magnesium Supplementation and Symptoms Related to Focus

 

The research on magnesium supplementation and ADHD symptoms paints a promising picture. It's like turning a corner on a gloomy day and finding a beautiful rainbow especially when you have a child who is hyperactive and you constantly find yourself saying, “Stop!”  Magnesium has been shown to improve impulsive behaviors

A randomized controlled trial – the Hollywood A-listers of research studies – found a significant correlation between magnesium supplementation and improvement in ADHD symptoms (El Baza et al., 2019). In the control group of children who did not receive magnesium supplements, the ADHD symptoms remained unchanged. It's a revelation that's as surprising as it is hopeful.

Research studies on Magnesium for ADHD and key findings
Research studies on Magnesium for ADHD and key findings

The Impact of Magnesium on Cognitive Function and Brain Function 

 

When it comes to cognitive function and brain health, magnesium doesn't just play a supporting role; it's a lead actor. By helping to regulate the function of neurotransmitters – the body's internal messaging service – magnesium ensures the lines of communication within the brain remain open (Kirkland et al., 2018). That can mean an overall improvement in cognitive function and mental health

A magnesium deficiency could disrupt this complex communication network. It's like trying to make a call with poor signal – the connection is patchy, and messages don't get through efficiently.

The Effects of Magnesium Supplementation on the Nervous and Immune Systems

 

Magnesium is best buddies with your nervous and immune systems, ensuring that they function optimally. Think of it as the glue that keeps these two systems working in harmony. 

Research suggests that magnesium, by supporting a well-functioning nervous system and a robust immune system, might support attention disordered related conditions like Pediatric Acute-onset Neuropsychiatric Syndrome (PANS) and Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal infections (PANDAS) (Frankovich et al., 2015). For parents navigating the murky waters of these disorders, magnesium could be a beacon of hope.

Dietary Sources of Magnesium and Recommended Daily Intake for Children with Focus Issues 

 

Navigating the nutrition maze for your ADHD child might seem as daunting as completing a Rubik's Cube blindfolded. But don't worry, I've got some tips to make it easier. 

Magnesium-rich foods include dark leafy greens (think spinach and kale), whole grains (like quinoa and brown rice), nuts (almonds are an excellent choice), seeds (like pumpkin seeds), and – drumroll, please – dark chocolate! Yes, that's right, your child's love for chocolate might actually be beneficial. 

The National Institutes of Health recommends a daily intake of magnesium around 110 mg for children aged 4-8, and 350 mg for those aged over 8 (National Institutes of Health, 2021). This can help ensure that their little engines run smoothly.

The Benefits of Magnesium for Children and Teens

 

Let's get to the main event: the numerous benefits of magnesium supplementation for ADHD children. Beyond the potential of improving attention and reducing hyperactive behaviors, magnesium supplementation might also alleviate mood swings and sleep disturbances. 

Imagine a life with fewer emotional rollercoasters and more peaceful nights – it's almost like a dream for any parent who's spent countless nights pacing the floor, playing musical beds, or negotiating with a child who insists that sleep is for the weak.

To break it down more clearly, here are some of the main benefits of magnesium for ADHD children:

Improving Attention

 

Magnesium has been shown to help improve focus and attention in children with ADHD (El Baza et al., 2019). This could mean fewer distractions and a better ability to concentrate on tasks at hand.

Reducing Hyperactive Behaviors

 

ADHD often manifests as restless or impulsive behavior. Studies suggest that magnesium supplementation can help reduce these symptoms, leading to calmer, more manageable behavior (Starobrat-Hermelin, B., & Kozielec, T., 1997).

Alleviating Mood Swings

 

Mood swings can be challenging both for the child and the parents. Magnesium may help stabilize mood, leading to fewer dramatic highs and lows (Huss et al., 2010).

Enhancing Sleep Quality

 

Many ADHD children struggle with sleep disturbances. Magnesium supplementation has been associated with improved sleep quality, which is essential for overall brain health and development (Huss et al., 2010).

Incorporating magnesium into your child's diet or supplement regimen could potentially turn those tumultuous days and nights into a more peaceful existence for your child and family.

Benefits of Magnesium for ADHD Children

How Magnesium Supplementation Can Help Alleviate Symptoms 

 

The idea of magnesium supplementation sounds almost magical, doesn't it? But this isn't a fairy tale – it's supported by solid scientific research. Studies suggest that supplementing with magnesium can lead to a significant reduction in ADHD symptoms, enhancing the overall mental health status of ADHD children (Kozielec & Starobrat-Hermelin, 1997). 

This could be a game-changer for those navigating the stormy seas of ADHD because it supports the brain and body in those 300 chemical functions. With today's increase in stress, genetic mutations, and poor food quality, magnesium supplementation is a safe and easy way to support the neurodivergent ADHD brain. And it is my favorite supplement for kids and adults! 

Magnesium Glycinate vs. Other Magnesium Supplements 

 

When it comes to magnesium supplements, remember that they're not all created equal. Some forms of magnesium, like magnesium glycinate, are more bioavailable, which means the body can use them more effectively than other forms such as magnesium oxide or citrate (Schuette et al., 1994). 

So, when deciding on a magnesium supplement, it's worth doing your homework and maybe even consulting with a healthcare professional. The goal is to ensure that you're investing in a supplement such as brain powerhouses – magnesium glycinate or L-Threonate – that can deliver the maximum benefit.

About Magnesium

The Role of Essential Minerals in Managing Focus Problems

 

While magnesium is our superstar, let's not forget about the backup dancers – the other essential minerals that also contribute to managing ADHD symptoms such as inattention, distractibility and impulsivity, and promoting overall health. Vitamins B, D, essential fatty acids, and zinc each have a unique part to play in this intricate dance (Rucklidge et al., 2019). Just like a well-choreographed performance, all the elements need to work in harmony to achieve the best result.

Let's break down this team of essential nutrients and their roles:

Vitamin B

 

The B vitamins, including B6, B9 (folic acid), and B12, play vital roles in brain function. They're involved in producing neurotransmitters, which are chemicals that facilitate communication between brain cells. Some studies have shown that Vitamin B supplementation can alleviate ADHD symptoms, highlighting their essential role (Rucklidge et al., 2019).

Vitamin D

 

This sunshine vitamin is crucial for brain development. Many children with ADHD have been found to have low levels of Vitamin D, suggesting a link between Vitamin D deficiency and ADHD symptoms (Rucklidge et al., 2019). Ensuring your child gets adequate Vitamin D, through sunlight, diet, or supplementation, could be an important part of managing ADHD symptoms.

Essential Fatty Acids

 

These are the fats your body can't make by itself, like Omega-3 and Omega-6 fatty acids. They are vital for brain health and function. Some research suggests that children with ADHD may have lower levels of these essential fatty acids, and supplementation may improve certain symptoms like inattention and hyperactivity (Rucklidge et al., 2019).

Zinc

 

Zinc is a crucial micronutrient that is involved in a multitude of bodily functions, including the proper function of the nervous system and brain. This mineral is critical for neurotransmitter and melatonin regulation, both of which affect behavior and cognitive function. Some studies have found lower zinc levels in children with ADHD compared to healthy children, implying a possible correlation between zinc deficiency and ADHD symptoms (Arnold et al., 2005). 

Remember, each of these essential nutrients brings their unique moves to the dance floor of your child's body. They work in synergy, and while one may take the spotlight, the performance isn't the same without all of them. Just like a troupe of dancers, they need to be balanced and harmonious to deliver a great performance – and in this case, promote optimal health and well-being for your child.

How to Incorporate Magnesium into Your Child's Diet 

 

If you're wondering how to embark on this covert operation of getting your child to consume magnesium-rich foods, don't worry – I've got you covered in our parent magnesium guide. From bananas and avocados to magnesium-fortified cereals and bread, there are numerous ways to incorporate this essential mineral into your child's diet.

It might take a bit of creativity, but consider it a culinary adventure. Before you know it, you'll be a pro at whipping up magnesium-packed meals and snacks.

Combining Magnesium Supplements with Medication 

 

One of the beautiful things about magnesium supplementation is that it is safe and often works with medication (El Baza et al., 2019) but is is always important to check with your provider. 

Conventional medicine and natural supplementation can work together to support your child's wellbeing but the good news is magnesium doesn’t have those dangerous harmful side effects that medication, even ADHD medication can have. Always check with your doctor before adding supplements to your regime when on medication. 

Other Lifestyle Changes to Support Children and Teens with Focus Problems

 

Finally, it's worth noting that lifestyle plays a vital role in supporting ADHD children. Incorporating regular exercise, ensuring a balanced diet, and promoting good sleep hygiene can all support the efficacy of essential nutrients. It's about creating a holistic approach that supports your child's overall wellbeing and helps them to thrive, and thankfully there are many ways to reduce ADHD symptoms naturally.

Focusing on gaining coping skills is extremely important for building real world stress tolerance. Moreover, gaining executive functioning supports children at school and home. Ultimately, dysregulated kids need to learn how to self-regulate their brain and bodies. 

Managing ADHD isn't a sprint; it's a marathon and that is what we teach parents everyday. But with magnesium, the right behavioral supports, a balanced diet, and a whole lot of love, we can all reach that finish line together. It's a journey filled with challenges, but the rewards – witnessing your child's progress and seeing them develop their unique strengths – make it all worth it.

Citations:

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). APA DSM-5

Arnold, L. E., DiSilvestro, R. A., Bozzolo, D., Bozzolo, H., Crowl, L., Fernandez, S., Joseph, E., Kloepping, J., McNamara, J., Park, K., … & Wigal, T. (2005). Zinc for attention-deficit/hyperactivity disorder: placebo-controlled double-blind pilot trial alone and combined with amphetamine. Journal of Child and Adolescent Psychopharmacology, 15(1), 4-15. PubMed

El Baza, F., AlShahawi, H. A., Zahra, S., & AbdelHakim, R. A. (2019). Magnesium supplementation in children with attention deficit hyperactivity disorder. Egyptian Journal of Medical Human Genetics, 20(1), 11. Springer Link

Frankovich, J., Thienemann, M., Pearlstein, J., Crable, A., Brown, K., & Chang, K. (2015). Multidisciplinary clinic dedicated to treating youth with pediatric acute-onset neuropsychiatric syndrome: presenting characteristics of the first 47 consecutive patients. Journal of Child and Adolescent Psychopharmacology, 25(1), 38-47. PubMed

Huss, M., Völp, A., & Stauss-Grabo, M. (2010). Supplementation of polyunsaturated fatty acids, magnesium and zinc in children seeking medical advice for attention-deficit/hyperactivity problems–an observational cohort study. Lipids in Health and Disease, 9(1), 105. PubMed

Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730. PubMed

Kozielec, T., & Starobrat-Hermelin, B. (1997). Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD). Magnesium Research, 10(2), 143-148. PubMed

National Institutes of Health. (2021). Magnesium: Fact Sheet for Health Professionals. NIH

Rucklidge, J. J., Eggleston, M. J. F., Johnstone, J. M., Darling, K., & Frampton, C. M. (2019). Vitamin-mineral treatment improves aggression and emotional regulation in children with ADHD: a fully blinded, randomized, placebo-controlled trial. Journal of Child Psychology and Psychiatry, 60(3), 232-246. PubMed

Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 18(5), 430-435. PubMed

Starobrat-Hermelin, B., & Kozielec, T. (1997). The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test. Magnesium Research, 10(2), 149-156. PubMed

Swaminathan, R. (2003). Magnesium metabolism and its disorders. The Clinical Biochemist Reviews, 24(2), 47–66. PubMed

Always remember… “Calm Brain, Happy Family™”

Are you looking for SOLUTIONS for your struggling child or teen? 

Dr. Roseann and her team are all about solutions, so you are in the right place! 

There are 3 ways to work with Dr. Roseann: 

You can get her books for parents and professionals, including: It’s Gonna Be OK™: Proven Ways to Improve Your Child’s Mental Health, Teletherapy Toolkit™ and Brain Under Attack: A Resource For Parents and Caregivers of Children With PANS, PANDAS, and Autoimmune Encephalopathy.

If you are a business or organization that needs proactive guidance to support employee mental health or an organization looking for a brand representative, check out Dr. Roseann’s media page and professional speaking page to see how we can work together. 

 

Dr. Roseann is a Children’s Mental Health Expert and Therapist who has been featured in/on hundreds of  media outlets including, CBS, NBC, FOX News, PIX11 NYC, The New York Times, The Washington Post,, Business Insider, USA Today, CNET, Marth Stewart, and PARENTS. FORBES called her, “A thought leader in children’s mental health.” 

Dr. Roseann - Brain Behavior Reset Parent Toolkit

She is the founder and director of The Global Institute of Children’s Mental Health and Dr. Roseann Capanna-Hodge. Dr. Roseann is a Board Certified Neurofeedback (BCN) Practitioner, a Board Member of the Northeast Region Biofeedback Society (NRBS), Certified Integrative Medicine Mental Health Provider (CMHIMP) and an Amen Clinic Certified Brain Health Coach.  She is also a member of The International Lyme Disease and Associated Disease Society (ILADS), The American Psychological Association (APA), Anxiety and Depression Association of America (ADAA) National Association of School Psychologists (NASP), International OCD Foundation (IOCDF) International Society for Neurofeedback and Research (ISNR) and The Association of Applied Psychophysiology and Biofeedback (AAPB).

© Roseann-Capanna-Hodge, LLC 2023

Disclaimer: This article is not intended to give health advice and it is recommended to consult with a physician before beginning any new wellness regime. *The effectiveness of diagnosis and treatment vary by patient and condition. Dr. Roseann Capanna-Hodge, LLC does not guarantee certain results.

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