Zinc is one of the most important nutrients involved in bone formation.
Together with IGF-1, they stimulate growth zones, and together with vitamin D, they fill the bones with minerals.1
For children up to 5 years old, a dose of 10 mg of zinc sulfate per day for 24 weeks will result in a growth of 0.46 cm more than with a placebo. Similar results, but with a dosage of up to 20 mg, are observed in early adolescence.2
Often there is no need to take dietary supplements if you consume zinc with food. For example, meat, fish, nuts contain enough zinc.
If you do not reach the daily requirement, then take 10-20 mg of zinc sulfate for a minimum of 6 months or during periods of active growth. Increase the dosage to 20-30 mg if you sweat a lot, as zinc is lost through sweat.
And keep in mind this:
addition of iron decreases the positive effect of zinc supplementation on linear growth through potential interference with absorption or bio-availability.3
Do not combine zinc with iron or calcium at the same time. They compete for absorption.
Imdad, A., & Bhutta, Z. A. (2011). Effect of preventive zinc supplementation on linear growth in children under 5 years of age in developing countries: a meta-analysis of studies for input to the lives saved tool. ↩
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