Have you ever paid much attention to the mineral zinc? If not, you’re in the right place because this often-overlooked nutrient is gaining recognition for its massive importance, especially for people living with PCOS.
Many people with PCOS don’t realise that they could be low in zinc—whether due to insufficient intake, absorption challenges, or factors such as the standard prescription of oral contraceptive pills (OCPs), which research shows can reduce zinc levels in the body. Knowing this is empowering because zinc affects so many body systems that are impacted by PCOS.
What Is Zinc and Why Does It Matter?
Zinc is an essential trace mineral involved in over 300 enzymatic processes in the body. It plays critical roles in fertility, hormone regulation, gut microbiota, immune function, general health, and more. Simply put, zinc is a powerhouse nutrient that supports overall well-being.
How Zinc Helps with PCOS: Multiple Benefits from One Mineral
What makes zinc special is its wide-reaching positive effects on many PCOS-related symptoms—without the side effects of medications. Here are some key benefits supported by scientific studies:
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Easing PMS and Menstrual Problems: Research indicates that taking 50 mg of zinc daily during this time can help alleviate cramps, menstrual pain, and premenstrual symptoms.
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Boosting Fertility: Zinc is essential for ovarian function, aiding in the proper maturation of follicles—a crucial step in the ovulation and fertility process. Optimising zinc can make a real difference for those trying to conceive.
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Reducing Hair Loss and Excessive Hair Growth: Alopecia and unwanted hair growth (hirsutism) are common and distressing in PCOS. In an 8-week zinc supplementation study, participants saw notable improvements in hair loss and reductions in hirsutism.
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Improving Insulin Sensitivity: Insulin resistance is a cornerstone driver of PCOS, contributing to weight gain and hormonal imbalances. Zinc plays a crucial role in insulin sensitivity; studies have shown that supplementation can improve insulin sensitivity.
Zinc and the Oral Contraceptive Pill
The oral contraceptive pill is a default medical treatment for PCOS. Yet, research indicates that oral contraceptive pills may reduce the body’s zinc levels. Once you are aware of the side effects associated with OCPs, such as lower zinc levels, you can take steps to remedy or manage the issue.
How Much Zinc Do You Need?
The recommended daily intake (RDI) for females is approximately 8 mg per day, increasing to 11 mg during pregnancy and 12 mg while breastfeeding. For males, the recommended daily intake is 14 mg. However, for therapeutic effects, especially with PCOS, research suggests doses around 40-50 mg daily can be effective.
How to Get More Zinc
Foods rich in zinc include:
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Oysters and other shellfish
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Crab
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Legumes such as chickpeas, kidney beans, and baked beans
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Nuts like cashews and almonds
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Peas
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Free-range eggs (if suitable for your diet)
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Fish like sole and flounder
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A little dark chocolate can help, too!
Supplements are a practical option, especially when dietary intake or absorption is insufficient. Choosing high-quality zinc supplements, ideally combined with a balanced mix of nutrients, maximises benefits.
Zinc Supplements
Considering taking a zinc supplement? According to various studies, a dose of around 40-50mg per day appears to be the therapeutic dose. Supplementation can come in two forms: zinc as a standalone supplement or as part of a nutrient-rich system. Nutrients impact one another, and often a combination works better for health than a single substance. Your health professional can advise you.
What do you want to know more about specific types of zinc?
The article, Looking for 7 Common Types of Zinc Explained, at Global Healing Center will help.
The Takeaway
Zinc is a remarkable mineral with the potential to alleviate many challenges faced by people with PCOS—from hormonal regulation and fertility to skin and hair health. Adding zinc-rich foods or supplements to your routine is a simple yet powerful way to support your body’s natural balance.
Taking charge of your zinc status is a potent step towards conquering PCOS and thriving in your everyday life.
From PCOS to perfect health, with love,
Dr. Rebecca Harwin
The PCOS Expert
Chiropractor & Bestselling Author of
Conquer Your PCOS Naturally
www.ConquerYourPCOSNaturally.com
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