Is Zinc Good for PCOS? (Expert Answer)

Short Answer: Zinc is good for PCOS. Because it has anti-inflammatory properties and can improve insulin resistance, which are beneficial for managing PCOS symptoms.

Polycystic Ovary Syndrome (PCOS) is a condition that affects your ovaries and endocrine system.

In PCOS, your body experiences hormonal imbalances and metabolism problems that can lead to various health problems, such as infertility, gestational diabetes, miscarriage, or premature birth.

One of the key factors in managing PCOS is diet.

What you consume can affect your insulin levels and hormonal balance, which can impact your PCOS symptoms and overall health.

To effectively manage PCOS, you should consume anti-inflammatory and low glycemic index (GI) rich foods like leafy greens, fatty fish, and nuts and avoid refined carbohydrates and sugary foods like white bread, pastries, and sodas.

Now, zinc is an essential mineral. People usually take it as a dietary supplement or obtain it from zinc-rich foods.

Zinc is good for PCOS because it contains anti-inflammatory properties and helps to improve insulin resistance and lipid balance.

Studies have shown that zinc supplementation may improve insulin resistance and lipid balance in people with PCOS.

The recommended daily amount of zinc is between 8 and 11 milligrams for most adults, and taking 30 mg of zinc can give you approximately 273% of your daily needs.

Zinc can positively affect PCOS by decreasing insulin concentration and insulin resistance index values.

Furthermore, zinc is a trace mineral, and trace minerals are good for PCOS because they play a crucial role in metabolic processes and hormone regulation.

You can take 30 mg of zinc per day safely.

More than 40 mg can cause side effects like nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches.

Also, you shouldn’t take zinc supplements if you have zinc allergy or copper deficiency to prevent worsening of these conditions.

Because zinc can interfere with copper absorption, leading to a deficiency.

You can buy zinc supplements online as well as offline.

To buy it online, there are many brands and marketplaces to choose from.

But as a nutritionist, I recommend brands like Thorne, Nature’s Bounty, or Garden of Life from marketplaces like Amazon.

Because they offer high-quality, well-absorbed forms of zinc.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to managing/dealing with PCOS effectively.

I always recommend my PCOS patients to follow a PCOS-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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