Quick answer
NIH sets the upper limit for zinc at 7 mg a day for ages 1 to 3, 12 mg at 4 to 8, 23 mg at 9 to 13 and 34 mg at 14 to 18, set to protect copper status. A review of 58 studies in children under 3 found possible changes in blood copper and iron markers.1,2
Key facts
- NIH gives 3 mg of zinc a day at ages 1 to 3, 5 mg at 4 to 8, 8 mg at 9 to 13, and 11 mg for boys and 9 mg for girls at 14 to 18.1,3
- The upper limits are 7, 12, 23 and 34 mg a day across those ages, and they count zinc from food, drinks and supplements.1,3
- A systematic review of 58 studies with zinc doses of 3 to 70 mg a day in children under 3 found possible effects on blood copper, ferritin and hemoglobin in some subgroups.2
- Among US teens 14 to 18, 20.9% of girls but only 1% of boys took in less zinc than the estimated average requirement.1
- NIH bases the upper limits on the zinc level that harms copper status, and says high zinc can cause nausea, dizziness, headaches and vomiting.1,3
What are the zinc upper limits for children and teens?
NIH sets the limits from the level of zinc that has an adverse effect on copper status, and they apply to healthy people. They do not apply to a child given zinc as medical treatment by a doctor.1
| Age | Amount NIH gives a day | Upper limit a day |
|---|---|---|
| 7 to 12 months | 3 mg | 5 mg |
| 1 to 3 years | 3 mg | 7 mg |
| 4 to 8 years | 5 mg | 12 mg |
| 9 to 13 years | 8 mg | 23 mg |
| 14 to 18 years | 11 mg for boys, 9 mg for girls | 34 mg |
Children need 3 mg a day at ages 1 to 3, 5 mg at 4 to 8 and 8 mg at 9 to 13. Teens aged 14 to 18 need 11 mg for boys and 9 mg for girls.1
Among teens aged 14 to 18, 20.9% of girls but only 1% of boys took in less zinc than the estimated average requirement from food and supplements.1
What does the review of zinc doses in young children show?
A systematic review looked for adverse effects of zinc in children aged 0 to 3. It included 58 studies of doses from 3 to 70 mg a day, and the meta-analyses covered 39 of them. Zinc had an adverse effect on blood levels of ferritin, copper and the transferrin receptor, on hemoglobin and hematocrit, and on the odds of anemia in at least one subgroup.2
The certainty of the evidence was very low to moderate, and the authors wrote that it is unclear whether the findings matter clinically. They offered the data for updating the upper limits for young children, which at present are extrapolated from adult data.2
What happens if a child takes too much zinc?
The effects NIH lists are general: nausea, dizziness, headaches, stomach upset, vomiting and loss of appetite, and over weeks a block on copper absorption. MedlinePlus says the stomach symptoms from large amounts most often appear within 3 to 10 hours and go away shortly after the supplement is stopped.1,4
Too much zinc can cause nausea, vomiting, loss of appetite, stomach cramps, diarrhea and headaches. Dizziness has also been reported.1,3,5
Gummies, lozenges and chewable products were not described in the sources checked. A label shows the amount of zinc per serving, and a pediatrician or pharmacist can compare it with the table.1
Who should ask a doctor about zinc for a child or teen
- Parents of any child who takes zinc as well as a multivitamin, who should ask the pediatrician to add up the zinc.1
- Parents of a child on a vegetarian or vegan diet, or with sickle cell disease or a bowel condition, since NIH says zinc needs are different.1
- Parents of a child who swallowed a large amount of a zinc product, who should call a doctor or poison control right away.4
- Parents asking about zinc oxide or other zinc skin products, since the sources checked do not address them.
Questions people ask
Is zinc safe for kids?
NIH sets upper limits of 7 mg a day at ages 1 to 3 and 12 mg at 4 to 8, to protect copper status. A review of children under 3 found possible blood marker changes of unclear importance. Ask your pediatrician.1,2
Is zinc ok for teens?
NIH gives 11 mg a day for teen boys and 9 mg for girls, with an upper limit of 34 mg. Ask your doctor before a teen starts a zinc supplement.1
Is zinc good for teens?
NIH reports that 20.9% of US teen girls took in less zinc than the estimated average requirement, against 1% of boys. Ask your doctor before starting a supplement.1
Is zinc safe for kids' skin?
The sources checked cover zinc taken by mouth, not zinc skin products such as zinc oxide, which is not a finding either way. Ask your pediatrician or pharmacist.1
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Sources
- National Institutes of Health, Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. Updated January 6, 2026. Opened 2026-10-07.
- Ceballos-Rasgado M, Lowe NM, Mallard S, Clegg A, Moran VH, Harris C, et al. Adverse Effects of Excessive Zinc Intake in Infants and Children Aged 0-3 Years: A Systematic Review and Meta-Analysis. Adv Nutr. 2022;13(6):2488-2518. A systematic review and meta-analysis. Opened 2026-10-11.
- Office of Dietary Supplements, National Institutes of Health. Zinc: Fact Sheet for Consumers. Updated October 4, 2022. Opened 2026-10-07.
- MedlinePlus Medical Encyclopedia. Zinc in diet. U.S. National Library of Medicine. Review date 1/21/2025. Opened 2026-10-11.
- National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Immune Function and Infectious Diseases: Fact Sheet for Health Professionals. Updated March 10, 2025. Opened 2026-10-07.
This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.