The foods that we eat supply our bodies with a wide array of vitamins and minerals. Foods such as oysters, poultry, red meat, cheese and shellfish are all high in the essential mineral zinc. Zinc makes up a portion of every cell within the body and plays a role in many body systems including the immune and reproductive systems, vision and blood clotting capabilities.
Deficiency
Although zinc deficiency rarely occurs in countries like the United States, one symptom of deficiency includes an absent menstrual cycle. Women with eating disorders may experience this symptom related to a zinc deficiency. Anorexia and bulimia are two eating disorders where nutrient intake is severely decreased and can lead to a deficiency in many nutrients, including zinc.
Dysmenorrhea
The Mayo Clinic explains that dysmenorrhea is cramping that accompanies a menstrual period. There are varying degrees of dysmenorrhea; some cases are very mild while others are severe enough to affect a woman's ability to continue with her normal activities. Zinc supplementation may help reduce symptoms of dysmenorrheal. PubMed notes that taking 30 mg of zinc, once to three times per day has been shown to have a significant and positive effect on women suffering from dysmenorrheal. Further research is needed to verify these findings.
Other Symptoms
Dr. Kristi NewMyer, MD, with Creighton University Medical Center, notes that zinc supplementation may offer additional benefits surrounding a woman's menstrual cycle. Common symptoms including depression, irritability, headaches and moodiness, may all improve by adding zinc supplements. Dr. NewMyer theorizes that zinc may help women cope with the hormonal and other changes that occur around a menstrual period. Additionally, zinc can help support the immune system which can weaken at times of stress.
Zinc Intake
The recommended daily allowance of zinc for women over the age of 18 is 8 mg per day. Pregnancy and breastfeeding increases the daily requirements to 11 to 12 mg per day during pregnancy and 12 to 13 mg per day while breastfeeding. Increasing the amount of zinc consumed in the diet may also be of benefit. Animal sources of zinc are more easily absorbed by the human body than plant sources and it is best to take zinc with protein rich meals for best absorption. Consult your doctor or healthcare provider with questions related to zinc supplementation.
