Do your kids get enough zinc?
Zinc is a crucial mineral that plays a vital role in many different processes in the body including immune function, cognitive development, reproductive health, sleep, growth and even taste perception.
As such, zinc is particularly important for children and teens to support physical and mental development and overall health and well-being.
IMMUNE SYSTEM:
The main role of zinc in the immune system is preventing virus and bacteria replicating, improving the body’s ability to fight infections and diseases. It is also important for strong barrier membranes in the skin and respiratory tract to prevent microbes entering.
GROWTH:
Zinc is also necessary for proper growth and development. Zinc is essential for the synthesis of DNA and protein, which play a critical role in growth and repair. Adequate zinc levels can help ensure that children and teens grow and develop properly.
SLEEP:
Zinc regulates the production of melatonin, an important hormone for sleep that controls the sleep-wake cycle. Adequate levels of zinc can aid in the production of melatonin, ensuring that children and teenagers get enough restful sleep, which is essential not only for their growth and development but also their mood and cognitive function.
MENTAL HEALTH:
Importantly, zinc also plays an integral role in maintaining mental health. Studies have shown that low levels of zinc are associated with an increased risk of depression, anxiety, and other mood disorders in children and adolescents. Zinc helps regulate the production of neurotransmitters, such as serotonin, which plays a crucial role in mood regulation.
FUSSY EATING AND TASTE PERCEPTION:
Interestingly, zinc is present in really high concentrations in taste buds, where it is involved in the transduction of taste signals. Zinc also facilitates the release of neurotransmitters in the brain, which are responsible for modulating the perception of taste and smell. Supplementing with zinc has been found to improve taste and smell perception in individuals with zinc deficiency and is a key nutrient to consider for fussy eaters. Frustratingly, low zinc can contribute to fussy eating and fussy eating further perpetuates low zinc status.
NEURODEVELOPMENT:
Zinc is known to play a role in the development and maintenance of the nervous system, and deficiencies in this mineral have been linked to issues with attention, focus, and social behaviour. Some studies have found that children with autism spectrum disorder (ASD) and attention deficit hyperactivity disorder (ADHD) may have lower levels of zinc in their blood compared to neurotypical peers.
While more research is needed to fully understand any potential link, some experts recommend ensuring adequate zinc intake through a balanced diet or supplementation as a potential way to support overall health and potentially improve symptoms associated with these conditions.
SKIN:
Acne is a common problem among teenagers, and it is commonly caused by hormonal imbalance, inflammation, and bacterial infection. Zinc can help reduce the inflammation and bacterial infection associated with acne. Research indicates that zinc may be effective in treating mild to moderate acne when taken orally or applied topically. Zinc helps regulate the production of oil on the skin, which can prevent clogged pores from forming and cause acne breakouts. Adequate intake of zinc in the diet can help reduce the severity and frequency of acne breakouts.
REPRODUCTIVE HEALTH:
Zinc plays a crucial role in the synthesis of testosterone and the production and maturation of sperm cells, making it critical for the reproductive system. Teenagers therefore often require higher levels of zinc to support their growth, development, and hormonal changes during puberty.
A balanced diet rich in zinc-containing foods is important to provide adequate zinc intake.
Food sources of zinc include meat, shellfish, legumes, nuts, seeds, and whole grains.
Zinc deficiency is seen quite commonly in children who present to clinic, particularly in fussy eaters or those with limited diets.
For children and teens who may not be getting enough zinc from their diet or have inherited the requirement for an above-average need for zinc, supplements may be recommended.
However, excessive zinc intake can lead to nausea, vomiting and diarrhea. Zinc supplementation can also interfere with the absorption and balance of other essential minerals, such as iron and copper so parents should always consult with their naturopath, nutritionist, or other healthcare provider before giving their child any zinc supplements to ensure that it is appropriate and at required dose.
To test zinc levels we commonly use blood tests and/or hair tissue mineral analysis (HTMA).
White flecks in the fingernail beds may be a clue that zinc deficiency is at play.
If you think that low zinc or other nutrient deficiencies may be impacting your family members, and you’d like some personalised advice, book a consultation below.
References:
Cope EC, Levenson CW. (2010). Role of zinc in the development and treatment of mood disorders. http://doi.org/10.1097/MCO.0b013e32833df61a
Gammoh NZ, Rink L. (2017). Zinc in infection and inflammation. http://doi.org/10.3390/nu9060624
Granero, R et al (2021). The role of iron and zinc in the treatment of ADHD among children and adolescents: A systematic review of randomized clinical trials. https://doi.org/10.3390/nu13114059
Alsufiani HM et al. (2022). Zinc deficiency and supplementation in autism spectrum disorder and Phelan-McDermid syndrome. https://doi.org/10.1002/jnr.25019
Salgueiro MJ, et al (2002). The role of zinc in the growth and development of children. https://doi.org/10.1016/S0899-9007(01)00812-7
National Institutes of Health. Zinc Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional
Prasad AS. (2008). Zinc in human health: Effect of zinc on immune cells. http://doi.org/10.2119/2008-00033.Prasad
Russo AJ. (2011). Decreased zinc and increased copper in individuals with anxiety. http://doi.org/10.4137/NMI.S6349
Taylor CM, Emmett PM. (2019). Picky eating in children: causes and consequences. http://doi.org/10.1017/S0029665118002586
Yagi et al. (2013). The role of zinc in the treatment of taste disorders. http://doi.org/10.2174/2212798411305010007