Zinc: Its Importance and Role in Women's Health

Zinc is an essential mineral that our bodies require for various physiological functions, including DNA synthesis, making it a crucial component of our genetic material. Its importance extends to multiple aspects of health, such as digestive health, immune system function, hormonal balance, skin health, and wound healing. Let’s delve deeper into zinc’s role in women’s health and explore why it’s particularly vital for women.

Zinc and Women's Health

Zinc plays a key role in maintaining hormonal balance in women. It is involved in the synthesis, secretion and regulation of female reproductive hormones, including estrogen and progesterone. Adequate levels of zinc help maintain hormonal balance throughout the menstrual cycle and during menopause, alleviating symptoms such as mood swings and irritability.

Additionally, zinc is essential for fertility and reproductive health in women. It is crucial for egg development, fertilization, and embryo implantation. Studies have linked zinc deficiency to menstrual irregularities, which can affect fertility, as well as complications during pregnancy.

During pregnancy, infancy, childhood and adolescence, maintaining healthy zinc levels is crucial for proper growth and development. Pregnant and lactating women have increased zinc requirements to support the growth and development of the fetus and infant.

Recommended Daily Intake

The recommended daily intake of zinc varies by age, sex, and life stage. According to the Eat For Health guidelines, adult men require about 14 mg of zinc per day, while adult women need about 8 mg. Pregnant and lactating women have higher zinc requirements, ranging from 10-12 mg per day.

Certain groups may require higher zinc intakes, such as those on a plant-based diet who consume fewer bioavailable sources of zinc found in animal products. Additionally, people with gastrointestinal disorders or surgeries may require higher zinc intakes to address potential malabsorption issues.

Signs of Zinc Deficiency

Low zinc levels can lead to several signs and symptoms of deficiency, including acne, poor wound healing, hair loss, decreased sense of smell and taste, diarrhea, brittle nails, and difficulty concentrating. Recognizing these signs can lead people to address their zinc intake to prevent further complications.

Increase Zinc Intake

Including zinc-rich foods in the diet is essential to meet daily requirements. Oysters are the highest natural source of zinc, with approximately 5.5 mg in each. Other rich sources of zinc include meat, poultry, fish, shellfish, dairy products, eggs, whole grains, and nuts.

Supplementation can be interesting to reach these optimal daily zinc levels. That is why at Ganbatte Superfoods we have included 5mg of zinc in our Recharge formula, to help you naturally and efficiently obtain a good source with high bioavailability.

Written by Ana Saiz

Founder of Ganbatte Superfoods