Should the

Supplement Zinc Be
Given to Teenagers?
Healthy Eating / Nutrition / Nutrition in Foods
By Michelle Kerns Updated December 27, 2018

Many Americans, including teenagers, don't

consume enough zinc regularly. Zinc supports the
health of the immune, reproductive and endocrine
systems and helps prevent DNA damage by
inhibiting free radicals. If a teenager lacks adequate
zinc, he may be more likely to develop acne,
attention deficit hyperactivity disorder or vision
problems, such as age-related macular degeneration,
as he grows older. Zinc is available as an over-the-
counter supplement, but it is best for a healthy
teenager to eat a wide variety of zinc-rich foods.
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Recommended Daily Allowance

The Institute of Medicine's Food and Nutrition
Board recommends that teenage boys between the
ages of 14 and 18 consume 11 milligrams of zinc each
day. Teenage girls of the same age require 9
milligrams daily. Pregnant and nursing girls
between the ages of 14 and 18 respectively require 12
milligrams and 13 milligrams per day. For teenagers,
the tolerable upper intake level, or UL, of zinc is 34
milligrams. This means that teens regularly
consuming more than 34 milligrams of zinc each day
are significantly more likely to experience potentially
harmful side effects.

Supplementation
The University of Maryland Medical Center cautions
that children under the age of 18 should not take any
form of zinc supplement unless they are under the
supervision of a doctor. Non-prescription zinc
supplements are not regulated by the U.S. Food and
Drug Administration and are not checked for purity,
safety or effectiveness. Zinc supplements may cause
side effects like vomiting, headaches, nausea and
abdominal pain. A teenager taking high doses of zinc
may become anemic, suffer from recurrent
infections and experience an increase in his blood
cholesterol level. Zinc supplements may also
interfere with the function of some antibiotics, blood
pressure medications and immunosuppressants
such as prednisone or cyclosporine.

Food Sources
A teenager who wants to increase her zinc intake
should consume plenty of whole grains, dairy
products, beans and lean protein sources such as
shellfish or poultry. A 1-cup serving of zinc-fortified
breakfast cereal, 3 ounces of cooked oysters and 1
cup of canned baked beans all contain 100 percent
or more of the required daily intake of zinc for
teenage boys and girls. Other excellent sources of
zinc for teenagers -- foods that contain at least 20
percent of the RDA of zinc per serving -- include
beef, lobster, crab, pork and chicken.

Vegetarians and Vegans

A teenager who is a strict vegetarian or vegan or who
eats little to no animal-based products may need to
consume up to 50 percent more zinc each day
compared to non-vegetarians..This is because the
zinc in plant-based foods is not as easily absorbed by
the body. Vegetarian and vegan teens can increase
their zinc absorption by eating plenty of yeast-risen
whole grain bread and soy foods such as miso or
tempeh. The fermentation process involved in the
production of these foods breaks down phytate, the
compound that prevents zinc absorption. In
addition, teens can eat beans or grains that have
been soaked for at least two hours before cooking, or
consume whole grain bread with a rich source of
protein such as nuts; protein increases zinc
absorption. If a vegetarian or vegan teen is worried
about his zinc intake, he should talk to his doctor
before using a zinc supplement.

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References
About the Author
Michelle Kerns writes for a variety of print and
online publications and specializes in literature
and science topics. She has served as a book
columnist since 2008 and is a member of the
National Book Critics Circle. Kerns studied
English literature and neurology at UC Davis.

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