Zinc for children – safe dosage and importance for development

Zinc was first isolated as a metal as early as the 18th century. Today, we know that it is an essential mineral, present throughout the body and involved in the functioning of hundreds of enzymes and regulatory proteins. An adequate intake of zinc is particularly important during periods of rapid growth and puberty. Zinc is particularly important in children’s diets, where the rate of change in requirements is highest, and at the same time this is the period when eating habits are formed.

1. The importance of zinc in development
2. Zinc in a child’s diet
3. Zinc supplementation

The importance of zinc in development

Zinc is a mineral element present in many structures and systems of the body. Its role in the synthesis of deoxyribonucleic acid (DNA) and in the process of cell division is particularly significant. Zinc also plays a role in maintaining normal protein synthesis, which is linked to tissue development, cell renewal and the course of many growth processes.

Its presence is also vital for the functioning of the immune system, which in children is still maturing and is constantly exposed to new environmental stimuli. The literature also highlights the link between zinc and the proper metabolism of macronutrients and energy metabolism, which is important during periods of intense activity, learning and psychophysical development.

Zinc is also sometimes discussed in the context of maintaining healthy skin, hair and nails. It is worth noting, however, that this is not a nutrient that acts selectively or on an ad hoc basis, but rather an element used daily by the body in numerous metabolic processes.

Zinc in a child’s diet

According to the nutritional guidelines for the Polish population, children’s zinc requirements increase with age. The recommended intake is 3 mg per day for children aged 1–3 years, 5 mg for those aged 4–9 years, and 8 mg for those aged 10–12 years. In older age groups, the values also vary by gender, amounting to 9 mg for girls and 11 mg for boys aged 13–18 years.

The primary way of providing zinc to children should be a well-balanced diet based on a variety of foods. The most important sources of this element include meat, fish, eggs, dairy products, as well as certain cereal products, pulses, seeds and nuts, although the bioavailability of zinc from plant-based foods is lower. This is linked, among other things, to the presence of phytates, which limit the absorption of certain minerals from the digestive tract.

"Zinc is of immense importance for the health not only of humans but also of animals. The recommended dose should not be exceeded – on average, a person needs around a dozen or so milligrams of zinc a day. Requirements may be higher for athletes and people aged 50–70, and alcohol and diuretics significantly increase zinc loss in urine." Łukasz Domeracki – Dietitian

This does not mean, however, that a child’s diet must be based solely on a single food group, but it does highlight the importance of a comprehensive assessment of their diet, its variety and regularity. Zinc supplementation should not be treated as a standard part of caring for a healthy child, nor as a simple way to improve immunity or growth without prior medical assessment. In the case of children, the decision to introduce a supplement should be based on consultation with a paediatrician, who takes into account the child’s age, diet, health, any medication being taken and the appropriateness of such a course of action.

Estimated zinc content in selected food products

Zinc supplementation

Various forms of zinc are available on the market, including gluconate, citrate, picolinate and sulphate, and preparations may take the form of drops, syrups, lozenges or capsules. In children’s supplements, zinc is most commonly found in doses of around 5 to 10 mg per daily serving. An excessive intake of zinc may be associated with side effects and disrupt the balance of other minerals, particularly copper, and in some cases may also affect gastrointestinal tolerance.

Caution is particularly needed when a child is taking several vitamin and mineral supplements at the same time, as it is easy to inadvertently add up the doses from different sources. From a parent’s perspective, the safest approach is therefore to prioritise diet, not to attempt to diagnose deficiencies oneself, and not to treat supplements as a default solution, but as a course of action considered on a case-by-case basis, following consultation with a specialist.

Sources:

• Krebs, N. F., Miller, L. V., & Hambidge, K. M. (2014). Zinc deficiency in infants and children: a review of its complex and synergistic interactions. Paediatrics and international child health, 34(4), 279–288. https://doi.org/10.1179/2046905514Y.0000000151
• Stammers, A. L., Lowe, N. M., Medina, M. W., Patel, S., Dykes, F., Pérez-Rodrigo, C., Serra-Majam, L., Nissensohn, M., & Moran, V. H. (2015). The relationship between zinc intake and growth in children aged 1-8 years: a systematic review and meta-analysis. European journal of clinical nutrition, 69(2), 147–153. https://doi.org/10.1038/ejcn.2014.204
• Strand, T. A., & Mathisen, M. (2023). Zinc - a scoping review for Nordic Nutrition Recommendations 2023. Food & nutrition research, 67, 10.29219/fnr.v67.10368. https://doi.org/10.29219/fnr.v67.10368