Did you know that it’s possible for your kid to experience hidden hunger — a sneaky, often overlooked micronutrient deficiency— even if you feed them healthy foods?
Let's learn about kids' hidden hunger, spotting signs and symptoms, and how to fix this tricky — but treatable — condition!
What is Hidden Hunger?
According to the World Health Organization, hidden hunger is when you don't get enough of the 26 (!) essential micronutrients (vitamins and minerals) in your diet. It can affect adults and kids.
You might think your kid is eating healthy because they're eating enough calories. But if their diet is lacking certain important nutrients, they can still experience hidden hunger.
Causes of Hidden Hunger
A variety of factors can cause hidden hunger. While some are obvious, others are subtle and surprising.
Poor Diet
Not all diets offer the same nutrients. You know this all too well if your kid is a picky or beige eater.
If your child is in a picky eating phase with a diet that lacks essential vitamins and minerals, they may have full tummies, but their nutrient tank is empty. This means they’re at risk for hidden hunger.
Malabsorption
Hidden hunger is a problem for kids with chronic conditions that hinder their body's ability to absorb nutrients properly. They’re at risk even if they eat healthy, nutrient-packed foods.
Conditions that impact the digestive tract can especially interfere with nutrient absorption. Certain medications can also change how your child’s gut absorbs nutrients.
Talk to your child’s healthcare provider about proper nutrition if you're concerned about nutrient malabsorption in your child.
Increased Energy Demands
Childhood is a time of rapid growth and development. There’s no denying a growth spurt when a pair of pants you bought your kid just a few months ago is now an inch or two too short!
All that growing means your child needs more energy from good food to keep up. If your kid doesn’t eat a steady stream of nutrient-dense foods to meet their energy demands, hidden hunger can creep in.
Inadequate Breastfeeding
Breast milk is the best source of nutrition for babies because it’s perfectly suited to meet their nutritional needs, is full of good stuff like antibodies, and offers immune system support that protects against acute and chronic health problems.
But if a mom who's breastfeeding doesn't get enough good nutrients, her milk might not have all the good stuff her baby needs. This puts both mom and baby at risk of different hidden hunger symptoms.
Who Is Most at Risk of Hidden Hunger?
Hidden hunger can affect anyone. But certain groups are more at risk than others:
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People with high energy demands, like growing children, adolescents and pregnant women
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People with low socioeconomic status or food insecurity—no consistent access to healthy foods
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Black, Indigenous, and People of Color
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Older adults
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People with medical conditions that cause issues with nutrient absorption
What Nutrient Deficiencies Can Lead To Hidden Hunger?
A balanced diet includes both macro and micronutrients. Macronutrients are carbohydrates, proteins, and fats, which give your kid the calories and energy they need.
Micronutrients are vitamins and minerals, which are super important for brain development and overall health. These small but mighty nutrient warriors support the immune system, contribute to brain development and bone health, and enhance cognitive function — how the brain works.
Certain nutrient deficiencies contribute to hidden hunger. Here are a few hidden hunger vitamin and mineral culprits and how too little of each affects your child’s health.
Iron
Iron produces hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Without enough of this important mineral, your child may feel lethargic and not have enough energy to do all the kid activities they love. Too little iron can also slow their growth and disrupt brain development.
Not enough iron can lead to iron deficiency anemia, common in kids who don’t eat enough iron-rich foods (green leafy vegetables and animal protein), babies who drink too much cow’s milk, and premature babies with high iron needs.
Vitamin A
Vitamin A is essential for eyesight. This vitamin is like binoculars for your child’s eyes! It supports their sight so they don’t miss a thing—whether they’re reading, drawing, or spotting hidden treasures.
If your kid loves yellow or orange, you’re in luck because yellow and orange vegetables are rich in vitamin A. Carrots, yams, and squash, plus leafy greens and milk, cheese, and eggs are excellent sources of vitamin A.
And vitamin A packs a double punch — this powerhouse vitamin supports eyesight and immune health!
Iodine
Iodine is essential for thyroid health. The thyroid gland produces hormones to support metabolism, growth, and development — super important for growing kids. Without enough iodine, your child is at risk of stunted growth and impaired brain development.
The US and Canada routinely fortify salt with iodine. Check your salt package to see if you're using iodized salt. If you cook with iodized salt, your kids are likely getting enough iodine. But most specialty salts (kosher, sea salt, and Himalayan pink salt) are NOT iodized. So if you use mostly specialty salt for cooking, be sure to offer your children iodine-rich foods such as fish or dairy products.
Vitamin D
Vitamin D — the sunshine vitamin — supports muscle and bone health and supports the immune system and overall development.
Non-sunshine food sources of vitamin D are liver, mushrooms, eggs, fortified cereals, and milk. If your kids aren’t fans of these foods (understandable), opt for lots of outdoor play so they can soak in some rays and get a healthy dose of vitamin D.
Zinc
Zinc — a mighty mineral — helps those skinned knees heal up faster, keeps kids growing strong, and supports their immune system so they're ready for the next big adventure!
Excellent sources of zinc are meat, dairy, and fish.
Symptoms of Hidden Hunger
Hidden hunger symptoms in toddlers and children may not be obvious. So keep an eye out for subtle changes in energy, behavior, and overall health.
Tiredness
Your child may feel more tired than usual or have less energy to play or do their favorite activities. If your child outgrew their naps, but you now find them snoozing every afternoon, this may be a sign of hidden hunger.
Getting Sick Easily / Often
At times, we expect our kids to get sick a bit more often: the start of a new school year, after a big gathering of lots of littles (like a birthday bash), or during the winter months.
But if you find that your kid gets sick more easily than their peers or siblings, or one cold seems to run into another without an actual break, it may mean their immune system lacks proper nutrients.
Hidden hunger can weaken your child’s immune system, meaning they could catch viruses more easily.
Slowed Growth
Slow growth is a telltale sign of hidden hunger. Thankfully, pediatricians monitor growth milestones closely at your child’s regular check-ups, so they’ll recognize if your child isn't where they should be on a growth chart. If that’s the case, they’ll give you the best recommendations to meet your child’s nutrition needs — which may include vitamin supplementation and following up with a pediatric registered dietician.
Slow Healing
Do your kids' small cuts and scrapes take ages to heal? If so, hidden hunger may be to blame. Micronutrient gaps can make it harder for wounds to heal.
Mood Changes
Hidden hunger and behavior changes go hand in hand. If your kid is feeling crankier or more demanding than usual, they might be missing important nutrients.
Some research shows that nutrients such as B vitamins help control mood, and missing them can cause emotional ups and downs. In children, this may be full-blown temper tantrums or big emotional reactions to little triggers.
Nutrient- Specific Symptoms
Each child is unique, so nutrient deficiencies may look different from one child to the next. But here are some common nutrient-specific symptoms of hidden hunger to watch for:
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Vitamin A deficiency: Trouble seeing in the dark or rough, dry skin
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Vitamin D deficiency: Muscle pain and weakness, bone pain, tingling hands or feet
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Vitamin B12 deficiency: Tingling hands or feet, trouble with balance, mood changes
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Vitamin C deficiency: Trouble walking or refusing to walk, bone or joint pain, bleeding gums with gentle teeth brushing
Remember, everyone's body is different, and these signs can be different for each child.
How to Address Hidden Hunger
Don’t let hidden hunger stay hidden! If you’re concerned about hidden hunger in your child, talk to your pediatrician.
Some simple steps can expose hidden hunger and help your kid feel energetic and healthy again.
Introduce a healthy, balanced diet
Make meals more exciting by eating the rainbow.
Start with colorful foods, like fruits and veggies, which are packed with important vitamins and minerals. Prepare them playfully to make them extra appealing to even picky eaters.
Offer a variety of macronutrients and micronutrients to keep hidden hunger at bay.
Use Supplements
If your child’s doctor is concerned about specific nutrient deficiencies, they might prescribe vitamin or mineral supplements in specific doses to meet your child’s needs.
For lots of kids, healthy diets alone might not be enough to win the battle against hidden hunger. That's when supplements come to the rescue to fill nutritional gaps.
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