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How Much Magnesium Does A Teenager Need?

Calmer Teens with Magnesium

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In a recent post, I explained why kids need magnesium to regulate their nerves and sleep, and why they might not be getting enough. (Note the study on ADHD and magnesium – highly relevant for teens, too.)

I’m now following up with practical pointers.  This is the last of three blogs focused on how to supplement for babies through teens.  Here I’ll provide tips for ages 14-18.


In the teen years, requirements for magnesium really spike. Boys need an adult supply, at 410 mg daily.  Girls need 360 mg – more than they ever will as adults, with the exception of when they become pregnant and breastfeed (many, many years from now).

Anyone who sweats a lot, is very active or under stress may need more magnesium. Eating a diet high in sugar, animal protein and calcium can also increase needs, as will caffeine, alcohol and some medications.

If your teen has an exceptional diet, loaded with legumes, nuts, seeds, leafy greens and whole grains, they may be getting significant magnesium from foods. Most teens probably aren’t.

So, what are the options for supplementing?



Because magnesium is depleted from the body every 12 hours, teens can take a serving of Natural Calm twice daily.  1/2 teaspoon (tsp) to 1 tsp morning and night supplies 200 – 400 mg total daily.

Taking Calm in the morning will not make your teen sleepy; relaxed, probably, but if they’re sleepy, look elsewhere for the cause.

Taken orally, magnesium is a natural, mild laxative. To find the supplementation sweet spot, increase the dose to personal comfort. To minimize the laxative effect, take smaller amounts more frequently or scale back the total dose.


Who can resist a gummy? And if it’s loaded with magnesium, you can feel better giving your kids what tastes like candy. (With less than 1 gram of sugar per piece.)

Natural Calm Gummies have about 80 mg of highly-absorbable magnesium citrate per gummy. So, most teens can take up to four per day, ideally spread out over the day.

We always recommend smaller doses, more often. Magnesium is depleted throughout the day, so it makes sense to replace it often – and with gummies, it’s easy.

Our gummies are vegan and gluten-free with no preservatives or artificial flavours.


Another alternative is to boost your teen’s intake with transdermal magnesium – when taken via the skin, magnesium has little to no effect on the digestive system.

Natural Calm Canada offers a line of transdermal magnesium chloride products, any of which are appropriate for adolescents. 

Magnesium Chloride Liquid is a full-strength formula. It’s a concentrated form of seawater, extracted from pools in Southern California, and naturally high in magnesium and other trace minerals. Your teen can add it to a footbath, a full-body bath, or rub it directly into the skin. But be careful with direct application to the skin! It is a concentrated product and anyone with sensitive skin may find it tingles or is drying, which is why we offer more dilute products.

Magnesium Gel is a half-strength formula that combines magnesium chloride liquid with a massage agent called Amigel. It’s a fragrance-free, non-staining, oil-free source of highly absorbable magnesium. Massage it into legs, shoulders, neck – wherever there’s tension.

Our other diluted product is Magnesium Chloride Liquid Spray. This is a half-strength version of our liquid product, in a spray bottle for easy application. Use the spritzer to apply it all over the body, anywhere there’s tension.

And now you can get Natural Calm transdermal magnesium with lavender – it’s like aromatherapy with your magnesium supplement.

Calmer Teens – Not Just a Fantasy

There are so many stimulants in our kids’ lives. When they’re teens, the constant pinging from phones, processed foods with too many additives, the stress of growing up… it all takes a toll on our teens sense of calm.

Adding a magnesium supplement can give them what they need for steady energy, mood regulation, better sleep and more.

I hope these tips bring you and your family closer to perfect health!  Let me know if you have any questions or personal experiences with your kids and magnesium.

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