How zinc deficiency can affect your child’s mood and behaviour
As a clinical nutritionist,
I have seen first-hand the impact zinc deficiency is having on our kids. I would go as far as to say it is the most common deficiency I see in clinic.
Why zinc is important:
With over 300 roles in the human body, zinc is a critical nutrient for humans. Adequate zinc is required for:
Neurotransmitters; production and regulation of serotonin, melatonin and dopamine required for sleep, motivation, learning, memory and feelings of happiness.
Immune function; our white blood cells require adequate zinc to fight viruses and bacteria. They are also needed for healing of wounds such as scrapes, cuts and burns.
Hydrochloric acid; the acid in our stomach to properly digest and absorb food. Poor digestion can lead to further nutrient deficiencies, it is a slippery slope!
Brain development; neurogenesis (development of nerve tissue), DNA expression and neural plasticity is heavily zinc dependent.
Sensory function; synaptic activity (where nerve cells communicate with each other) can be up or down regulated dependent on zinc status. This affects messages the brain receives from external stimuli such as light and sound.
Sexual development; progesterone and testosterone for physical sexual maturation also have an impact on mood, energy and self-esteem.
Growth hormone; for healthy growth and physical development is produced when there are adequate zinc levels.
What happens when zinc levels are low or unbalanced?
The body must ration the zinc it does have because there is not enough to go around; meaning some functions don’t occur at full capacity. The role of zinc in so many body processes means deficiency can show up in multiple body systems. The most common signs of deficiency include:
White spots of fingernails
Anger or episodes of rage
Sensory sensitivity (noise, texture, taste, sound)
Brittle nails
Poor growth
Stretch marks
Delayed puberty
Emotional sensitivity
Low appetite
Poor short-term memory
Frequent colds
Poor wound healing
Factors that affect zinc levels or increase demand
There are many factors that can affect levels of zinc in your child’s body, many can be easily rectified:
Low stomach acid; can be caused by low zinc levels and affects nutrient absorption, which further exacerbates deficiency
Elevated copper levels; zinc and copper must be kept in a delicate balance. If copper levels are elevated; absorption and utilisation of zinc is impaired. I see this very commonly in clinic, especially in children who are emotionally sensitive with anger outbursts.
Pyrroles; are a compound the body creates during periods of stress. They bind to zinc (and other nutrients) and excrete them from the body leading to deficiency. This allows copper to build up to very high levels and is a common presentation in ADHD children. It can be difficult to raise zinc levels without adequate reduction in pyrroles and copper.
Fussy eating / poor appetite; if your child is fussy or has a low appetite, it can be difficult to get adequate zinc from the diet. The food choices in these children are often not quality sources of zinc.
Prolonged illness or injury; if your child has been sick for a prolonged period or recovering from significant injuries such as burns or skin infection; the body will have a high need for zinc. These children often benefit from supplementation to support recovery.
Growth spurts and puberty; these are periods of immense physiological change with high nutritional requirements. Without adequate stores or intake, levels can become deplete quickly. It is common to see a worsening of mood related conditions after these periods of growth.
Available testing
Blood: Zinc can be tested with a standard blood test with your GP. It is important to also check copper levels and ceruloplasmin (copper binding protein). If you test zinc levels alone, you aren’t getting the full picture. Knowing what your copper levels are in relation to zinc will give much more information on how the body is using that zinc. Ideally, you want a minimum 1:1 ratio of zinc to copper.
Blood testing provides a snapshot of your levels in that moment in time and are impacted by recent intake or supplementation.
Hair Tissue Mineral Analysis is my preferred method as it is non-invasive, while capturing mineral patterns over a longer period. This provides more detailed information about your child’s zinc and copper levels as well as many other minerals and any heavy metals affecting mood and behaviour.
This child was experiencing anger outbursts, defiant behaviour and very sensitive to perceived criticism. His copper levels were hugely elevated in relation to zinc. This was making it very difficult for the body to use the zinc properly and made them more susceptible to the accumulation of aluminium (over 3x above the upper range of the test) which is a known neurotoxin.
Zinc rich foods
The first place to start is ensuring your child is eating a variety of zinc rich foods.
Grass-fed beef
Lamb
Liver and organ meats
Pumpkin seeds
Garbanzo beans
Lentils
Cashews
Quinoa
Eggs
Garlic
Dairy
Baked beans
Chickpeas
Do any of the above symptoms or risk factors sound like your child? Book in for a free chat to discuss how zinc and other nutrients can support your child’s growth, mood and behaviour.
