Zinc

What is it?

Zinc is an essential mineral. Our body cannot make zinc, so we must source it through our diets.

Zinc interacts with many nutrients including copper, iron, calcium, folate and vitamin A.

Why is it important?

Zinc plays important roles in growth and development by helping form many enzymes and protein structures creating new cells, especially during pregnancy, childhood and adolescence. It is crucial in supporting a healthy immune system and helping the body recover from injuries. It also helps with neurological function, reproduction and our bodies sense of taste and smell.*

Zinc is found to free vitamin A from storage in the liver.

What myths are there?

Zinc has been promoted to be a cure for the common cold. To date, the efficacy of using zinc to treat the common cold is still debatable.

At least 10 controlled trials of zinc gluconate lozenges for treating the common cold in adults has been published. Five studies fold it reduced the duration of cold symptoms, and five studies found no impact.

What’s the risk of deficiency?

Infants, children, adolescents, and pregnant and lactating women are at increased risk of zinc deficiency.

Zinc deficiency is common in developing countries, contributing to roughly 5% of global childhood deaths.

How much is recommended?

The FDA currently recommended daily intake (RDI) for iodine is 15 mg for children age 4 and older. For children ages 3 and younger, the recommended daily intake is 7.5 mg.

The Food and Nutrition Board at the US Institute of Medicine current recommended daily allowance (RDA) for zinc is as follows:

• 0-6 months: 2 mg (adequate intake)
• 7-12 months: 3 mg
• 1-3 years: 3 mg
• 4-8 years: 5 mg
• 9-13 years: 8 mg
• 14+ years: 8-11 mg

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

Pregnant and nursing women need more zinc for childhood development. For this group, the Food and Nutrition Board currently recommended daily allowance (RDA) is 11-13 mg per day.

What foods are rich sources?

Zinc is relatively high in animal products including meat, eggs and seafood.

While there are plant based sources of zinc, they are less absorbable because plants also have a compound called phytic acid that inhibits zinc absorption. It is recommended that vegetarians get twice the recommended intake of zinc from plant based foods.

• 1 oz oyster (cooked): 25 mg
• 3 oz beef (cooked): 3.7-5.8 mg
• 3 oz pork (cooked): 1.9-3.5 mg
• 3 oz turkey (cooked): 3.0 mg
• 1/2 cup beans (baked): 0.9-2.9 mg
• 1 cup yogurt: 1.8 mg

What’s the risk of getting too much?

The major consequence of long term consumption of too much zinc is copper deficiency. High consumption of zinc triggers the synthesis of metalthionein, a copper binding protein that interferes with absorption of copper.

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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