The Importance of Zinc for PCOS: Benefits and Dosage

PCOS is associated with excess androgens (sex hormones). 

In particular symptoms such as excess hair and acne are fueled by an over expression of these hormones.

So, as Zinc regulates androgen levels including testosterone this can help to reduce the impact of such effects.

Similarly, Zinc can help to influence other female hormones such as FSH and LH to help promote healthy ovulation and regular menstrual cycles.

Zinc is often included in topical skin preparations because it has anti acne properties. 

It supports immune function and wound healing both of which can reduce the severity of your acne levels.

Similarly Zinc can help to lower testosterone levels which are associated with acne in excess.

Studies have shown that Zinc can also lower prolactin levels which can be linked to acne in PCOS patients.

Zinc is often recommended for people even if they don’t have PCOS - but it may have particular merit for those with PCOS due to its multifactorial approach to its root causes. 

This can be a really challenging symptom of PCOS.

Luckily Zinc works directly to target the root cause of this upsetting symptom. It does this by regulating the androgen levels associated with an overgrowth of hair.

Just a few weeks of Zinc supplementation may help you to manage your androgen levels and reduce your symptoms.

As previously mentioned, insulin resistance is negatively involved in PCOS pathogenesis and potentially its progression too.

There is a clear link between women with PCOS and insulin dysregulation- making it a key target for holistic treatment.

As well as following other lifestyle measures that promote insulin management including healthy diet and exercise regimes - Zinc shows promise in this area.

It works within the pancreas to alter Insulin production and increasesensitivity- which is good for general health but also supports PCOS directly.

Whilst not a concern for everyone with PCOS - it’s no doubt thatfertilityissues and irregular ovulation do affect a large proportion of women with the common condition.

But many PCOS related fertility issues can be greatly improved when steps are taken to address the root causes of PCOS such as insulin resistance and testosterone excess.

Zinc has been shown to improve fertility outcomes in both men and women. One of the ways Zinc may help with femaleinfertility is by promoting regularovulation and consistent menstrual cycles.

Many reproductive conditions such as PCOS and endometriosis are worsened by inflammation. So trying to follow an anti-inflammatory lifestyle is key.

Sometimes you need a little extra help though, and Zinc is able to reduce excess inflammation in the body as required.

So make sure you avoid deficiency and top up your Zinc supplies today.

Many chronic diseases can be caused or worsened by oxidative stress. 

This is when you have an excess of free radicals and insufficient antioxidants.

Helpfully, Zinc can protect you against excess free radicals by providing antioxidant activity. 

We normally tend to think of fruit and veg as being high in antioxidants but Zinc also has a special ability to act in this way.

When you’re dealing with PCOS the last thing you want is added coughs and colds. 

Maintaining a healthy immune system requires a range of nutrients.

 Zinc is one of the key minerals required for immune health - which is why you’ll often see Zinc added to Vitamin C for better effects.

Having plenty of Zinc rich foods, and/ or taking a supplementation can help to keep your immune system strong year round.

Everybody wants healthier hair and skin - PCOS or not. 

The good news is that Zinc appears to encourage healthy follicle growth and development resulting in stronger hair.

Zinc also supports nail growth and regeneration, helps to reduce acne and help with wound healing - all good reasons to make sure you are getting enough of this key mineral.

Struggling with PCOS is no fun. 

It can take a real toll on your wellbeing and mental state. 

So it's great that Zinc can support your mood and reduce the anxiety inducing effects of PMS.

And not only does Zinc help to regulate your moods - it also helps to ward off cognitive decline. 

It appears to do this by triggering the release of brain derived neurotrophic factor, which is linked to enhanced cognition and mood.

Studies looking at the benefits of Zinc for women with PCOS tend to focus on quite high intakes.

This can involve doses as high as 40-50mg. 

When you compare this to the daily recommended amount of 8mg a day for non pregnant women you can see this is quite a lot.

Because this amount is more likely to result in side effects, unless your doctor has proven you have a real deficiency it's a good idea to stick to lower amounts and to never exceed the recommended limits on your chosen supplements.

Even taking 8mg per day will help you to prevent a Zinc deficiency which is linked to many of the issues listed above such as insulin resistance and impaired immune function.

Both Zinc gluconate and citrate appear to be better absorbed than Zinc oxide. 

Zinc citrate is a highly bioavailable form of Zinc and is therefore used in many different supplements.

You might often see ‘Chelated Zinc’ on the ingredients list of your supplement. 

This means that a form of Zinc has been combined with what’s known as a chelating agent.

This is done to try and increase the bioavailability of Zinc, to increase the benefits you get.

Try to aim for a Zinc supplement that will provide you with a good portion of your daily needs. 

This means it should offer you at least half of your daily recommended amount (8mg).

Of course you can also top up your Zinc intake though making the relevant dietary choices.

It’s not always possible to consume enough Zinc rich foods on a daily basis so it’s a good insurance policy to take a daily supplement too.

Always try to choose a reputable brand, and look for a product which doesn’t add in unnecessary ingredients such as fillers and similar.

As much as Zinc can make a powerful impact on PCOS in its own right, when it comes to getting the best results there isn’t one magic cure all.

This means it's extremely important you aim to get the best possible range of benefits as part of a holistic health plan.

So, try to combine the best evidence based ingredients such as Green tea, Saw palmetto and Reishi mushrooms.

Here are Nourished Natural Health we can offer you just that - a carefully curated blend which targets multiple root causes of PCOS such as insulin resistance and hormone imbalances.

Of course it’s also crucial to address relevant lifestyle factors such as stress, exercise and sleep for maximum impact.