Zinc and Magnesium: Two Vitamins That Can Help Children’s Growth
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When it comes to helping kids grow strong and healthy, nutrition plays a bigger role than most parents realize. While protein and calcium often get the spotlight, minerals like zinc and magnesium quietly do some of the most important behind-the-scenes work.
These two essential nutrients support everything from bone development and immune function to sleep quality and focus. And for growing kids, even small deficiencies can have a big impact.
If you're concerned about your child’s growth or just want to be sure you're covering all the bases, it’s worth taking a closer look at their intake of zinc and magnesium—especially if they’re a picky eater or have dietary restrictions. And as always, if your child’s doctor has flagged any concerns, adjusting their diet or adding a well-rounded children’s supplement may help fill in the gaps.
Zinc and Magnesium Are Actually Minerals
The terms vitamins and minerals are commonly used interchangeably. But they’re, in fact, different things. Vitamins come from organic sources, like fruits and vegetables. Minerals are inorganic. They occur naturally in rocks, dirt, and other things we shouldn’t directly eat. Instead, our food absorbs minerals through the soil it grows in (or in the case of shellfish and some fish, the things it consumes from the ocean floor) and passes the minerals onto our bodies.
Zinc and magnesium are often included in the category of vitamins or included in multivitamin supplements, but they aren’t vitamins. Zinc and magnesium are necessary minerals that the body cannot produce on its own.
The Importance of Minerals
Minerals help to create and repair bones, muscles, and organs. The body also uses them to produce enzymes and hormones. The creation of new bone and tissues and the production of hormones are two crucial processes in a child’s growth.
While mineral deficiencies can affect adults, they often have more immediate and noticeable consequences for growing children.
How Zinc Supports Your Child’s Growth
Zinc works to support cellular growth, the body’s metabolism, and the process of cellular differentiation. As a result, children who are deficient in zinc may have difficulty fighting off infections and may experience stunted growth.
Zinc is essential to children under age five, and children with zinc deficiencies may not grow to reach their full potential.
Severe zinc deficiency is extremely rare in children. Most children in developed countries will not experience severe zinc deficiency. However, mild or moderate forms of zinc deficiency may be common in some children. Your child’s pediatrician will be able to assess your child for zinc deficiency.
How Magnesium Supports Your Child’s Growth
Magnesium is necessary for the body to use vitamin D, and vitamin D is necessary for the body to use calcium. This key chain of events leads to bone growth and fortification, two crucial processes in children’s development. Your child will accumulate up to 40% of their total bone mass while they’re still young children and up to 90% of their bone mass by age 18. Deficiency or difficulty in accumulating bone mass can have long-term consequences.
Many young adults experience at least a slight magnesium deficiency. This is a preventable problem that requires an early solution for continued health into adulthood.
How Much Zinc and Magnesium Does My Child Need?
The National Institutes of Health determine daily recommended amounts of both zinc and magnesium for children from the ages of 1 to 13 years. These needs will change in teen years and adulthood.
Zinc Recommendations by Age
- 1 to 3 years - 3 mg daily
- 4 to 8 years - 5 mg daily
- 9 to 13 years - 8 mg daily
Magnesium Recommendations by Age
- 1 to 3 years - 80 mg daily
- 4 to 8 years - 130 mg daily
- 9 to 13 years - 240 mg daily
For reference, a small avocado contains about 0.5 mg of zinc, and a medium-sized banana contains about 30 mg of magnesium.
Although these guidelines are a great framework, some children may require different amounts. For example, children with malabsorption issues due to chronic conditions such as celiac or Crohn’s Disease may have significantly higher requirements.
Foods Naturally High in Zinc and Magnesium
Zinc and magnesium are found in a wide range of whole foods—but depending on your child’s diet and food preferences, getting enough of these minerals can sometimes be a challenge.
Zinc is naturally present in foods like meat, shellfish, dairy, eggs, legumes, nuts, and even dark chocolate. But many of these foods—like shellfish, dairy, eggs, and nuts—are among the top eight most common food allergens. They’re also off-limits in vegan households. That can make it tough for some families to consistently meet daily zinc needs through food alone.
Magnesium is found in nuts, legumes, fish, whole grains, soy products, and leafy greens. Fish and soy are also common allergens, which may limit options for some kids.
If your family includes a picky eater, follows a plant-based diet, or avoids top allergens, hitting the recommended intake for zinc and magnesium through food alone may take extra planning. Foods like bananas, seeds, and whole grains offer plant-based, allergy-friendly sources, but most kids would need to eat fairly large amounts every day to prevent deficiency.
In these cases, a well-rounded multivitamin can help fill in the gaps and support steady growth—especially during times of rapid development or when dietary variety is limited.
The Takeaway
Zinc and magnesium are both essential for your child’s growth, development, and overall well-being. Unfortunately, mild zinc deficiency is fairly common in kids. And if it’s not addressed early, it can impact everything from immune health to cognitive function.
If your child struggles to get enough nutrients from food alone—due to dietary restrictions, allergies, or picky eating—a supplement may be a helpful part of their routine. Always start by talking with your child’s pediatrician. They can help assess your child’s nutritional intake and recommend a plan that meets their unique needs.
Hiya’s Kids Daily Multivitamin includes zinc, along with a full range of pediatrician-approved nutrients designed to fill common gaps in the modern child’s diet. While it doesn’t include magnesium (check out our for that!), it’s vegan, gluten-free, sugar-free, and non-GMO—formulated with care to support growing bodies without the junk.
We created Hiya in collaboration with pediatricians who know exactly where most kids fall short nutritionally. The result? Products that are simple, clean, and designed to help kids grow strong and thrive.
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