The Overlooked Mineral That Supports Women’s Health

Periods, hormones, menopause – as women, our bodies go through a lot! Many of us experience issues like painful periods, PCOS, or menopausal symptoms. But did you know that one humble mineral could help provide some relief? That mineral is zinc.

Zinc is an unsung hero that plays a key role in regulating women’s health. Studies show it can help with:

  • Reducing period pain and prostaglandins
  • Regulating irregular periods
  • Improving PMS mood issues
  • Lowering testosterone in PCOS
  • Decreasing inflammation in endometriosis
  • Clearing acne
  • Maintaining vaginal health in menopause
  • Supporting thyroid health
  • Balancing mood

However, zinc deficiency is super common among women – 1 in 3 of us don’t get enough. Risk factors include plant-based diets, impaired absorption from stomach issues or medications, and hormonal birth control.

Signs you may need more zinc include hair loss, skin issues, frequent illnesses, and white spots on nails.

The good news? Restoring zinc through diet and supplements is simple. 30 mg of zinc citrate, picolinate or bisglycinate with food is considered safe and effective. Just don’t take it on an empty stomach or you’ll feel nauseous. And stick to 80 mg or less for more than 3 months, since very high doses can deplete copper long-term.

Empower your health by checking for zinc deficiency. This humble mineral can make a big difference in regulating women’s bodies!


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Obiagwu HI, Eleje GU, Obiechina NJA, Nwosu BO, Udigwe GO, Ikechebelu JI, Ugboaja JO, Okoro CC, Okonkwo IO, Okwuosa AO, Oguejiofor CB, Chigbo CG, Ogabido CA, Okafor CC, Okafor CG. Efficacy of zinc supplementation for the treatment of dysmenorrhoea: a double-blind randomized controlled trial. J Int Med Res. 2023 May;51(5):3000605231171489. doi: 10.1177/03000605231171489. PMID: 37165643; PMCID: PMC10184220.

Ahmadi M, Khansary S, Parsapour H, Alizamir A, Pirdehghan A. The Effect of Zinc Supplementation on the Improvement of Premenstrual Symptoms in Female University Students: a Randomized Clinical Trial Study. Biol Trace Elem Res. 2023 Feb;201(2):559-566. doi: 10.1007/s12011-022-03175-w. Epub 2022 Feb 28. PMID: 35226276.

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