Zinc for period pain
There are a few ways that zinc is thought to prevent period pain. Scientists propose it might have something to do with prostaglandins. Prostaglandins are hormone-like substances that help your uterus to shed its lining. They reduce blood flow to the uterus for a time, helping to regulate the amount of blood lost during menstruation. It is thought that, in excess, prostaglandins contribute to painful periods. It is not fully understood how zinc helps with this but scientists think it has something to do with inflammation. Zinc can reduce the amount of protein messengers or cytokines that induce inflammation and act on pain receptors. Thereby, reducing pain experienced during your period.
Zinc for PMS
Another reason zinc could mean an easier period is its effect on PMS. Oh, how we love the emotional rollercoaster our period sends us on each month. One minute you are Maria Von Trapp singing from mountain tops. The next, you are attacking your smoothie maker with a fork. Zinc has an effect on your hormones and your liver, both of which are involved in how you experience PMS.
Research shows zinc has an effect on the secretion of hormones and neurotransmitters, both of which affect our emotional state. It has been observed in many studies that women suffering with PMS have lower levels of zinc in their body.
Having a healthy liver can improve PMS symptoms. The liver balances hormone levels by excreting excess hormones from the body. If we have balanced hormones we experience PMS as less of a rollercoaster and more of a lazy river ride. As an anti-oxidant, zinc can help the liver to function better. It protects the liver from damage and it also stimulates liver cell regeneration.
Zinc for period skin
Zinc has anti-inflammatory effects and is well known as a treatment for red, damaged skin. One of the essential functions it has in the body is to assist in wound healing.
Zinc could also be helpful for period breakouts because of its positive impact on the liver. When the liver is functioning well, it filters waste products and excess sex hormones. If it's not getting rid of these things your skin takes the brunt. Excess testosterone can encourage sebum production, and this extra sebum can begin to clog your pores and lead to breakouts.
Zinc contributes to healthy ovarian function
Zinc is thought to help normal development and release of eggs during each menstrual cycle. While this won't impact cramps or PMS, it does mean a healthier and more regular cycle in general.
Do I need to supplement with zinc?
Although zinc is found in many food items, we still run the risk of deficiency even if our diet is at its best. Especially those who steer clear of animal products such as meat and dairy.
A survey was publish in 2018 that looked at the diets of UK adults. It highlighted potential deficiencies in both zinc and potassium. The group that were most at risk were the 20-29 age bracket.
This could result from poor food choices. But it could also be a knock-on effect from soil degradation. The loss of vitamins and minerals from over farmed soil makes our food less nutritious. On top of this, foods rich in phytates can reduce our absorption of zinc. Almonds, corn and beans are just a few examples of phytate-rich foods.
For these reasons, supplementing with zinc on a regular basis is a good idea so you know you are getting enough. Especially if you are suffering with painful periods, PMS or hormonal breakouts.
If you take a multivitamin, check whether it contains zinc and keep in mind that the recommended daily dose for women is 7mg. A simple way of supplementing with zinc is A Vogel's Balance Mineral Drink. It comes in individual sachets and each sachet contains 3mg of zinc. The strawberry flavour makes a delicious milkshake, blended with banana and milk. Add some yogurt and cashew nuts for extra zinc.
A.Vogel Balance Mineral Drink with Vitamin D3, Magnesium, Zinc, Potassium and Calcium.
£8.25 (7 x 5.5g sachets) In Stock
References:
https://pubmed.ncbi.nlm.nih.gov/27168920/
https://pubmed.ncbi.nlm.nih.gov/17289285/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4861396/
https://pubmed.ncbi.nlm.nih.gov/26132140/
https://academic.oup.com/aje/article/177/10/1118/100730
https://pubmed.ncbi.nlm.nih.gov/17289285/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3275394/
https://etda.libraries.psu.edu/catalog/18744
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738454/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1851706/
