Zinc and PCOS

If you’ve been diagnosed with PCOS, it’s likely you’ve been inundated with supplement recommendations from a host of sources. One of the supplements that are frequently brought up for PCOS is zinc. But what is zinc and what does it have to do with PCOS?

What is Zinc and What Does it Do?

Zinc is an essential trace mineral, but unfortunately, it is one that so many people are deficient in. Symptoms of zinc deficiency might include:

• Poor immunity

• Hair loss

• Low appetite

• Nausea

• Low libido

• White spots on nails

It’s not clear as to why, but studies do show that people with PCOS have a tendency to low zinc levels. For people with PCOS, ensuring optimal zinc levels can make a big difference symptom-wise, because of the vital role zinc plays in so many of our hormonal processes. Zinc is involved in:

• Insulin function and reducing insulin resistance

• Ovulation and follicle maturation

• Reducing excessive production of testosterone

• Reducing oxidative stress and inflammation

Plus so much more – it’s involved in over 300 bodily processes! Immune, digestion, skin and nails, hair health, the list goes on.

How Much Zinc Do I Need?

The daily recommended intake for zinc for adult women is 8mg per day. However, if you are already deficient in zinc, you may require supplementation. Zinc supplementation for deficiency is usually around 30-50mg per day, but it’s important to speak with your healthcare practitioner before beginning any supplement, to make sure it’s right for you and your health needs.

Plant-Based Food Sources of Zinc

People with PCOS are already prone to lower zinc levels, and this is compounded for anyone who is vegetarian or vegan, as much of the zinc found in the diet derives from meat products. Fortunately there are some great vegan and vegetarian food sources of zinc that you can include in your diet to help keep your intake up:

• Pumpkin seeds (1 tablespoon = 1mg)

• Chia seeds (1 tablespoon = 0.7mg)

• Hemp seeds (1 tablespoon = 2.97mg)

• Sunflower seeds (1 tablespoon = 0.5mg)

• Chickpeas (1 cup = 1.66mg)

• Lentils (1 cup = 2.5mg)

• Tofu (1 cup = 4mg)

• Oats (1 cup = 2mg)

• Walnuts (30g = 2.5mg)

You’ll also get zinc throughout the day from other food sources such as green peas, asparagus, broccoli, corn, spinach, avocado, berries, and more. As you can see, no one food source will give you all of your daily zinc needs. This is why including a wide variety of nutrient-dense plant foods every day is so vital if you’re plant based!

A note on phytates: Some sources argue that because some of the zinc-rich foods listed above (such as lentils, chickpeas and tofu) are foods that are naturally higher in phytates, they can’t be considered good sources of zinc. Phytates are plant compounds that can bind to minerals and reduce their absorption in the gut. However, cooking, soaking, fermenting, sprouting, and pickling are all easy ways to break down the phytates present in these foods without damaging the zinc content. So basically, don’t eat your lentils raw!

About the Author

Lizzie Stow is a degree-qualified naturopath from Newcastle, Australia.

To find out more about Lizzie, click here.

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References

1. Abedini, M., Ghaedi, E., Hadi, A., Mohammadi, H. & Amani, R. Zinc status and polycystic ovarian syndrome: A systematic review and meta-analysis. J. Trace Elem. Med. Biol. 52, 216–221 (2019).

2. Nasiadek, M., Stragierowicz, J., Klimczak, M. & Kilanowicz, A. The role of zinc in selected female reproductive system disorders. Nutrients 12, (2020).

3. Foroozanfard, F. et al. Effects of zinc supplementation on markers of insulin resistance and lipid profiles in women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial. Exp. Clin. Endocrinol. Diabetes 123, 215–220 (2015).

4. Prasad, A. S. Zinc: Role in immunity, oxidative stress and chronic inflammation. Curr. Opin. Clin. Nutr. Metab. Care 12, 646–652 (2009).

5. NHMRC. Nutrient reference values for Australia and New Zealand including recommended dietary intakes: Zinc. (2006).

6. The Nutrition Source. Are anti-nutrients harmful? The Nutrition Source https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/#:~:text=How%20you%20prepare%20foods%20high,and%20absorbed%20by%20the%20body. (2023).