The role and benefits of zinc in female hormonal balance

Why is zinc crucial to the female hormone system ?

Zinc is essential to the proper functioning of the female hormonal system, and its role can be seen at different levels.

First and foremost, zinc plays a key role in the regulation of sex hormones. It is essential for the production and release of the hormones estrogen and progesterone, which govern the menstrual cycle and pregnancy.

Zinc deficiency can cause menstrual irregularities, menstrual pain (dysmenorrhea), and even impair fertility by affecting oocyte quality and egg maturation.

Zinc is also involved in the functioning of the endocrine system, notably in the synthesis and activity of thyroid hormones. It contributes to the formation and action of thyrotropin-releasing hormone (TRH) and thyroid-stimulating hormone (TSH), two hormones essential to thyroid hormone production. Zinc deficiency can lead to thyroid disorders such as hypothyroidism, with repercussions on fertility, libido, weight and energy.

Zinc is also essential for the regulation of insulin and leptin, two major hormones for metabolism and weight management. Deficiency can lead to overproduction of insulin and reduced leptin levels, promoting weight and blood sugar regulation problems.

In addition, zinc supports a healthy immune system, which indirectly benefits fertility and pregnancy. A robust immune system is essential for creating a favorable environment for conception and fetal development. Zinc supplementation can boost immune cell activity and reduce infections, which is particularly important for pregnant and breastfeeding women.

Finally, zinc plays a role in modulating the effects of hormonal fluctuations, particularly during menopause. It helps stabilize estrogen receptor activity and support bone density, reducing unpleasant symptoms such as hot flushes, night sweats and fatigue.

How does zinc influence female hormones ?

Zinc’s role in estrogen and progesterone production

Zinc plays an important role in the production and regulation of female sex hormones, notablyestrogen and progesterone. It is essential for the synthesis and secretion of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), needed to trigger ovulation and progesterone production.

Zinc deficiency can disrupt this regulation, leading to low progesterone levels and menstrual irregularities.

Zinc is also involved in maintaining hormonal balance by supporting ovarian function. It aids ovarian follicle development and oocyte maturation, which is essential for healthy ovulation and adequate progesterone production.

Studies have shown that zinc supplementation can improve menstrual regularity and reduce premenstrual syndrome (PMS) symptoms by correcting progesterone deficiencies.

Zinc and the regulation of the menstrual cycle

Zinc is essential for regulating the menstrual cycle. It helps maintain the health of ovarian follicles and promote ovulation, which is essential for a regular menstrual cycle.

Zinc deficiency can lead to irregular menstrual cycles, menstrual pain (dysmenorrhea) and even affect fertility by impairing oocyte quality and egg maturation.

Zinc supplementation before and during each menstrual cycle has been shown to reduce the intensity of menstrual pain and improve cycle regularity. This suggests that zinc plays an essential role in maintaining the hormonal homeostasis required for a normal menstrual cycle.

Zinc and its effects on fertility

Zinc has a significant impact on female fertility. It is necessary for the development and maturation of oocytes, as well as for the preparation of the uterus for implantation of the fertilized egg. Zinc deficiency can lead to fertility problems, such as infertility or difficulties conceiving, due to impaired oocyte quality and disturbed ovarian function.

Zinc is also involved in fertilization and embryonic development. The rapid release of zinc, known as“zinc spark“, is essential for egg activation after fusion with the spermatozoon, and to prevent polyspermia.

Zinc is also necessary for the division, proliferation and differentiation of the pre-implantation embryo.

Zinc and thyroid function

Zinc also plays an important role in thyroid function, with indirect but significant implications for female hormonal health. It is required for the activity of the enzyme thyroperoxidase, which incorporates iodine into the thyroid hormones T4 and T3. In addition, zinc is required for the conversion of T4 into T3, the more active form of thyroid hormone.

Zinc deficiency can affect the production and activation of thyroid hormones, which can have repercussions on metabolism, growth and overall energy.

The benefits of zinc for women at different stages of life

Zinc and menopause: impact on hormonal balance

During menopause, zinc plays an important role in alleviating hormonal symptoms. The significant drop inestrogen levels during this period can lead to hot flushes, night sweats, fatigue and vaginal dryness.

Zinc helps modulate estrogen receptor activity, which can reduce the effects of hormonal fluctuations. It also supports bone density, making bones less vulnerable to osteoporosis, a major concern during menopause.

In addition, zinc improves skin and mucous membrane health, a notable benefit for post-menopausal women suffering from vaginal dryness and skin disorders. Studies have shown that lubricants containing zinc can significantly improve vaginal health and reduce dryness symptoms.

Zinc and premenstruation: reducing symptoms of premenstrual syndrome (PMS)

Zinc is also beneficial for women suffering from premenstrual syndrome (PMS) symptoms. Zinc supplementation has been shown to reduce abdominal pain, mood swings and other PMS-related symptoms.

This mineral helps regulate sex hormones, reduce inflammation and limit the production of prostaglandins, substances responsible for menstrual pain and premenstrual symptoms.

In addition, zinc supports mental health by reducing cortisol levels and improving the function of the hippocampus, a brain region involved in stress and emotion management. This can help alleviate symptoms of depression, anger and irritability often associated with PMS.

Zinc and pregnancy: supporting hormone production during pregnancy

During pregnancy, zinc is essential to support hormone production and ensure healthy fetal development. It is essential for the production of human chorionic gonadotropin hormone (hCG), which is vital for maintaining pregnancy. Zinc also helps regulate thyroid hormones, essential for fetal development and the mother’s overall health.

At the same time, zinc boosts the mother’s immune system, a vital factor in preventing infection and maintaining a healthy environment for fetal development. Zinc deficiency during pregnancy can lead to complications such as premature birth or fetal growth problems, underlining the importance of adequate zinc intake during this period.

Dietary sources of zinc and how to incorporate it into your diet

Zinc-rich foods (meat, fish, legumes, nuts, seeds)

Zinc is present in a wide variety of foods, making it easy to incorporate into a balanced diet. Here are some of the best sources of zinc:

Meat and fish: Animal sources are among the richest in zinc. Oysters are particularly noteworthy, with approximately 74 milligrams of zinc per 85 grams (3 ounces) of cooked oysters, or 673% of the recommended daily value. Beef, pork and poultry are also good choices, containing 8.44 milligrams, 2 milligrams and 2.1 milligrams of zinc per 85 grams of cooked meat respectively.

Seafood: Shellfish, such as crab and lobster, are also very rich in zinc. For example, an 85-gram serving of cooked Alaskan king crab contains about 6.48 milligrams of zinc, while lobster contains about 6.18 milligrams per 85 grams cooked.

Legumes: Legumes are an excellent source of zinc for vegetarians and vegans. Lentils, chickpeas, black beans and edamame contain significant amounts of zinc. One cup of cooked lentils provides about 2.5 milligrams of zinc, while one cup of canned chickpeas contains about 1.7 milligrams.

Nuts and seeds: Nuts and seeds are also valuable sources of zinc. Cashews, pumpkin seeds and hemp seeds are particularly rich. For example, one ounce of cashews contains around 3 milligrams of zinc, as do 3 tablespoons of hemp seeds.

Wholegrain cereals and dairy products: Wholegrain cereals and dairy products can also contribute to zinc intake. Wholegrain cereals can contain up to 2.8 milligrams of zinc per serving, while cheese and milk provide around 1.5 milligrams and 1 milligram of zinc per serving respectively.

Food supplements: when and why use them?

Although a balanced diet is generally sufficient to cover zinc requirements, certain situations may call for dietary supplements to regulate hormones. Here are a few cases where this may be recommended:

Zinc deficiency: If a blood test reveals a zinc deficiency, supplementation may be necessary to correct it. It is essential to consult a physician to identify and treat the underlying cause of the deficiency.

Restricted diets: Vegetarians, vegans or people on specific diets may be more susceptible to zinc deficiency, as zinc from plant-based foods is less well absorbed by the body. In these cases, a supplement may be useful.

Pregnancy and breast-feeding: Pregnant or breastfeeding women have increased zinc requirements due to fetal development and breast milk production. A physician may recommend supplementation to ensure adequate intake.

Side effects and interactions: It’s important to consult a physician before taking zinc supplements. Zinc supplements can interfere with certain medications, causing side effects such as indigestion, diarrhea, headaches, nausea or vomiting.

Conclusion

In short, zinc plays an important role in female hormonal balance. It supports fertility, menstrual cycle regulation and overall health. This mineral is essential for the production ofestrogen and progesterone. Zinc deficiency can lead to menstrual irregularities, fertility problems and symptoms associated with premenstrual syndrome.

To maintain an adequate intake, opt for a diet rich in natural sources of zinc, such as meat, fish, legumes, nuts and seeds. In the event of a proven deficiency, supplementation under medical advice can be an effective solution.

Take care of your health by getting enough zinc in your diet. Don’t hesitate to consult a health professional if you have any concerns. Take action now to maintain hormonal balance and promote your overall well-being.

Sources :

1. https://www.agendaplus.be/index.php/be/publications/article/alternative-sante/8975/la-menopause-naturelle
2. https://www.celine-rossi-naturopathe.com/le-zinc-cuivre/
3. https://www.doctissimo.fr/sante/maladies/endocrinologie-et-metabolisme/menopause/les-meilleurs-complements-alimentaires-pour-la-menopause/dc8574_sl.html