Zinc is a crucial nutrient that supports your child’s growth and immune function. It has also been shown to have a positive effect on the physical activity of preschool children, as well as supporting cognitive development. What’s more, many enzymes in the body depend on this essential nutrient to perform their roles in metabolism and digestion. A fun fact about zinc is its ability to act as a treatment against a common cold – some studies show when given early during a cold it can reduce their length.

Zinc deficiency limits pre-natal growth as well as in infants, and children who do not get enough zinc risk having stunted growth. However, you’ll be pleased to know that zinc deficiency is fairly uncommon in children. In fact, it’s very rare indeed - this is because there is almost always enough zinc present in the foods your little ones eat.

Having said that, zinc deficiency is fairly well characterised. It’s therefore useful to know what zinc deficiency looks like, so let’s take a look!

What happens if my child is deficient in zinc?

Symptoms of zinc deficiency include:

Diarrhoea.
Increased susceptibility to infection.
Immune dysfunction.
Delayed pubertal development.
Delayed sexual maturation.
Loss of appetite.
Skin problems.

If you suspect your child may be zinc deficient, then we recommend contacting your health care provider for extra support.

Now, let’s take a look at how much zinc your child actually needs.

How much zinc does my child need?

The recommendation for infants is 2 mg/day in the first 6 months, and 5 mg/day from 1 year through to 3 years of age.

For infants between the ages of 4 to 10 years, a zinc intake of 5 mg/day is recommended. Between the ages of 11 to 14, children require 6.5-7 mg/day.

What foods can zinc be found in?

Thankfully, zinc can be found in a variety of yummy foods. Here are some of the richest sources of zinc:

Meat (especially beef, lamb, chicken and pork).
Shellfish (especially oysters, prawns and crab).
Legumes.
Cheese.

Nuts (especially almonds, cashews and pine nuts).
Lentils.
Seeds (especially hemp, flaxseed and pumpkin).
Eggs.
Whole grains.
Dark chocolate.
Fortified cereal and oatmeal.

What is zinc, and how much does my toddler need?

From our Toddler Nutrition Journey, we look at zinc and how much your child needs.