PCOS and Zinc
Hello lovely people,
How is your March going? Spring is on the rise and I am so excited for warmer months to happen.
In today’s article, I would like to discuss another key micronutrient for us: Zinc.
When nutritionists keep talking about eating whole foods, a lot of vegetables and real food, it is not because we are trying to make your life boring. It is about offering your body the right type of fuel to do its job well.
What is Zinc?
Zinc (Zn) is an essential micronutrient that is present in all body tissues and fluids, mainly inside the cell. The total amount of zinc in the human body is estimated at 2–3 g and less than 0.2% of it is found in the blood. This means it’s very hard to test your zinc levels as it’s hidden inside your cells.
Despite being one of the most abundant trace elements in the human body, zinc cannot be stored in significant amounts and hence requires regular intake.
What is Zinc used for?
Ah, I love our body!!!!!! I love it, I love it, I love it. Its detail and intricate ways of working make me so happy. It’s like a never-ending discovery adventure (I promise I’m not weird).
Zinc is part of around 3000 human proteins, in which it serves as a catalytic, structural, or regulatory ion. It plays a major role in the ability of the cell to use DNA and RNA to create proteins. So it helps cells grow, differentiate and divide (pretty important job)
In addition to helping the cells do their job, zinc is known as a powerful antioxidant
In the brain, zinc influences cognitive functions, improves memory and reduces the risk of depression
It can also reduce fatigue and mood swings
It helps with the production of immune cells which is why it’s a key nutrient I take in more of when I am feeling like I am getting a cold
Zinc is also needed for the growth of skin, hair and nails, as it is involved in the proper formation of connective tissues and collagen synthesis - this is why it’s a known nutrient for acne
A small molecule that does a lot.
Zinc in PCOS
Surprisingly zinc supplementation seems to have been researched in quite a few studies and found to be beneficial. I am not surprised, since it’s involved in so many processes.
Insulin Resistance - Zinc in PCOS has been studied for insulin resistance. Zinc is important for insulin synthesis, release, action and storage. As a result, supplementation with zinc has been shown to decrease insulin levels and insulin resistance. In addition to the research on PCOS, studies on type 2 diabetes patients showed a decrease in glucose levels and cholesterol.
Cholesterol Levels - 8 weeks of Zinc Sulfate supplementation significantly decreased triglyceride, total cholesterol, LDL-cholesterol and VLDL-cholesterol concentrations.
Antioxidant- supplementation with zinc has shown an increase in antioxidant activity.
Painful periods - we discussed last week how prostaglandins are the ones who help the uterus contract which causes cramps and pain. Zinc has been shown to reduce the levels of prostaglandins due to its antioxidant nature and help with pain. 20-30mg zinc 3-4 days before menstruation for two or three menstruation cycles seems to help.
PMS - Do you know the symptoms we have been discussing over the past weeks? women who experience PMS in the luteal phase seem to be lower in zinc.
Studies looking at the decrease of androgens, changes in LH and FSH have NOT found significant differences after supplementation with zinc.
Sources of Zinc
The daily recommendation for zinc intake is 8mg per day for women and 11mg per day for men.
Your body absorbs 20 - 40% of the zinc present in food. Zinc from animal foods like red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Zinc is best absorbed when taken with a meal that contains protein.
The best sources of zinc are oysters, however, I am not sure who eats oysters daily 👀.
Here is a list of foods high in zinc:
Zinc supplementation
You will notice there are quite a few forms of zinc in supplementation forms.
In terms of what the studies on PCOS used, they administered 220 mg of zinc sulfate (50 mg Zn) in those showing benefits.
Surprisingly though, zinc sulfate seems to be the least easily absorbed and may cause stomach upset compared to other types of zinc:
Zinc Gluconate: This is the most common over-the-counter zinc supplement that’s found in your local drug or health food store. It’s made with gluconic acid.
Zinc Citrate: This type of zinc is made with citric acid. A study found that when given as a supplement without food, zinc citrate absorption was comparable with that of zinc gluconate , but better than zinc oxide.
Zinc Picolinate: This chelated form of zinc salt is made with picolinic acid and is popular for oral use to reverse zinc deficiency.
Zinc Acetate: This type of zinc supplement is made with citric acid. Zinc acetate is often added to remedies for the common cold, like nasal sprays and lozenges.
Zinc Oxide: Zinc oxide is used internally and topically. Orally, it’s known to be less bioavailable than zinc gluconate. Topically, zinc oxide is used in sunscreens and formulas meant to improve skin issues such as diaper rash, eczema and psoriasis.
Should I take Zinc?
I will always recommend speaking to someone who is trained in supplementation to help you pick the best for you. The truth is what will work for you is very unique and making sure you check interactions with other medications, it’s important. If you are interested in working with me, you can book an intro call here.
However, supplementation might not be necessary if you consume enough zinc through foods. I will always prefer a food-first approach and supplement ONLY when necessary. With the amount of supplements available for PCOS, we would end up taking 20 pills a day.
A word of caution
Too much zinc can be harmful. Signs of too much zinc include nausea, dizziness, headaches, upset stomach, vomiting, and loss of appetite. If you take too much zinc for a long time, you could have problems such as lower immunity, low levels of high-density lipoprotein (HDL) (good) cholesterol, and low copper levels. Taking very high doses of supplemental zinc can reduce your body’s absorption of magnesium.
Conclusion
I need to take a supplement for zinc, purely because genetically I am not able to process it very well from food. I have an SNP (single neucleudie peptise) on my genetics. More about genetics coming soon.
I hope you have enjoyed this newsletter
See you next Sunday,
Francesca
If you want to chat about your PCOS, work with me or fancy connecting with someone who understands, book a chat with me here for free.
Jayawardena, R., Ranasinghe, P., Galappatthy, P., Malkanthi, R., Constantine, G. R., & Katulanda, P. (2012). Effects of zinc supplementation on diabetes mellitus: a systematic review and meta-analysis. Diabetology & Metabolic Syndrome, 4(1). https://doi.org/10.1186/1758-5996-4-13
Maxfield, L., Shukla, S., & Crane, J. S. (2023). Zinc Deficiency. StatPearls Publishing.
Nasiadek, M., Stragierowicz, J., Klimczak, M., & Kilanowicz, A. (2020). The role of zinc in selected female reproductive system disorders. Nutrients, 12(8), 2464. https://doi.org/10.3390/nu12082464
Wegmüller, R., Tay, F., Zeder, C., Brnić, M., & Hurrell, R. F. (2014). Zinc absorption by young adults from supplemental zinc citrate is comparable with that from zinc gluconate and higher than from zinc oxide. The Journal of Nutrition, 144(2), 132–136. https://doi.org/10.3945/jn.113.181487
Zinc. (n.d.). Nih.gov. Retrieved February 24, 2024, from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Disclaimer: We are all unique in our ways, so this information is for educational purposes only. In my communications, I summarise research data and bring my experience. This shouldn’t be viewed as medical advice at any point. Please further consult your healthcare provider about your health needs.