Everything Parents Need To Know About Zinc for Kids [in 2022]

You're careful about your child's vitamins—but what about minerals? Minerals are just as essential for growth and development, though they often don't get the same attention.

One key mineral is zinc. Kids need zinc just as much as calcium and vitamin D to support healthy growth, immunity, and development. Not sure how much is enough? Here's what parents need to know about zinc for kids.

What Is Zinc?

Zinc is a trace mineral, meaning the body only needs it in small amounts—but those small amounts make a big difference. It's found naturally in the earth's crust and throughout the human body, where it plays an essential role in growth, immunity, and healing.

While zinc is technically a metal, that's not a bad thing. Our bodies actually rely on tiny amounts of several metals—like iron, copper, and magnesium—to function properly.

What Does Zinc Do for the Body?

Zinc is necessary for most important functions of the body. The body needs zinc to manufacture the genetic material within your cells, including DNA itself. Zinc is essential for pregnant people, developing infants, and growing children. Without zinc, the body would face significant obstacles to proper growth and development, creating irreversible consequences.

Zinc helps power the immune system. A strong immune system works hard to keep kids feeling their best.

Zinc also helps the body heal the endless scrapes, bumps, and bruises of childhood.

What Are the Symptoms of a Zinc Deficiency?

Zinc deficiency is relatively rare, but it can have serious consequences in developing children. Children who don't get enough zinc in their diets may grow slower than other children. They may experience functional issues with their immune systems and delayed puberty.

Children can experience hypogonadism, a condition by which ovaries or testes fail to produce an adequate amount of necessary hormones for puberty. Children with hypogonadism may experience fertility issues later in life.

Since zinc plays an important role in wound healing, children deficient in zinc may experience lesions on their eyes and face and heal very slowly from cuts or scrapes. Zinc deficiency can also cause premature hair loss, changes in weight or appetite, diarrhea, and difficulty concentrating.

What Is the Recommended Daily Amount of Zinc for Kids?

Daily requirements for zinc intake will change throughout a child's life. Here's what the National Institutes of Health recommends:

• 0 to 6 months -- 2 mg daily
• 7 months to 3 years -- 3 mg daily
• 4 years to 8 years -- 5 mg daily
• 9 years to 13 years -- 8 mg daily
• 14 years to 18 years (assigned male at birth) -- 11 mg daily
• 14 years to 18 years (assigned female at birth) – 9 mg daily

These are general guidelines, but your child's specific needs may be different. Children resolving a deficiency may require a special supplementation plant that involves using a specific amount of zinc for a predetermined amount of time. Children with absorption issues may need more vitamins or minerals to account for the loss.

Before providing your child with a zinc supplement, consult with a pediatrician regarding your child's individualized needs. Without medical advice, it's impossible to know if zinc supplementation is necessary or how much zinc your child will actually need.

What Foods Are High in Zinc?

Oysters, shrimp, mussels, and crab are excellent sources of zinc. These foods may not be suitable for everyone. Pregnant people should exercise extreme caution when consuming seafood, mainly if the seafood is undercooked or raw. Children over one year old can consume fully cooked seafood if they don't have a seafood allergy.

Chickpeas, lentils, beans, tree nuts, and peanuts contain zinc. Peanuts and tree nuts aren't suitable for all children, but lentils, beans, and chickpeas are generally well tolerated.

Eggs, dairy, meat, and poultry are common sources of zinc. If your child eats a balanced diet without restrictions, your child will likely consume enough zinc at mealtimes to ward off deficiencies.

What if My Child Won't Eat These Foods?

Children who live in plant-based households cannot eat most foods that provide a sufficient amount of zinc. Peanuts, tree nuts, dairy, egg, and shellfish, are common food allergies. Children with allergies will also have difficulty meeting their requirements through chickpeas, beans, and lentils.

Many people avoid foods they don't particularly enjoy, and children are even more restrictive. Adults know they have to eat their vegetables for their health, even if they aren't particularly fond of carrots. Children don't have a fundamental understanding of the importance of nutrition, making them more difficult to reason with.

The friendly battle to overcome picky eating is likely to be slow, but stick with it! And in the meantime, speak with your child's pediatrician if you're concerned about their vitamin and mineral intake.

Should I Give My Child a Zinc Supplement?

The best way to know if your child needs extra zinc is to check in with their pediatrician. Because zinc is found in many different foods—even in small amounts—it can be tricky to know whether your child is getting enough. Fortified foods like bread, cereal, and granola can also contribute zinc in ways parents may not always realize.

In the meantime, the safest approach is to offer a well-rounded diet filled with whole foods—think fruits, vegetables, lean proteins, beans, nuts, and whole grains. These provide not just zinc, but a variety of nutrients that work together to support growth and development.

If you're worried your child might not be getting enough, ask your pediatrician whether a daily multivitamin could help bridge the gap. Choosing one made just for kids ensures the dose is appropriate and balanced.

Hiya Was Made for Your Child

Hiya's multivitamin was formulated under the guidance of pediatricians that noticed common threads in the diets of American children. Most children don't consume enough vitamins and minerals from their regular diets, and we created Hiya to fill those gaps.

Hiya contains 100% of the daily recommended amount of zinc for children under the age of four, as well as 14 other vitamins and minerals your child needs to grow and thrive. Our chewable multivitamins are naturally flavored and sweetened with monk fruit rather than sugar. They don't contain any gummy additives or artificial colors.

Hiya doesn't look like gummy candy because vitamins aren't candy. Hiya is designed to prevent associations between candy and health, which will help parents establish a foundation for their child's healthy future.

Best of all, Hiya is suitable for most children. Our multivitamin is dairy-free, vegan, gluten-free, non-GMO, eco-friendly, and made in the United States. We've done our best to create a multivitamin to support the needs of every growing youngster.