Premenstrual Syndrome (PMS) – a far too common issue that is not necessarily normal. PMS is defined as both physical and psychological symptoms that occur during the luteal phase of the menstrual cycle and ease in the first few days during menstruation. These symptoms include abdominal and back pain, headache, breast tenderness, nausea, constipation, anxiety, fatigue, mood swings and irritability. And unfortunately, around 20% of women who experience PMS have symptoms that decrease their quality of life during this time.
However, there is one mineral that when is below optimal levels in the body contributes to much of the psychological symptoms of PMS: zinc. Zinc is a major player in maintaining homeostasis in the body through creating DNA, building proteins, healing and repair, regulating a healthy immune system, reproductive health and hormone secretion. So, prioritising zinc intake is more than crucial.
Studies linking zinc and PMS have shown that when long-term insufficient zinc intake occurs and zinc levels decrease this can disrupt glucocorticoid production – steroid hormones that are responsible for stress-related responses – which manifest as psychological symptoms like irritability, mood swings and anxiety. Serum zinc levels also fluctuate during the menstrual cycle where those with PMS commonly show having significantly lower levels.
Let’s take a closer look at how we can improve our zinc levels for combating PMS.
Zinc Rich Foods
Foods of animal origin are going to provide you with the most absorbable and richest sources of zinc. So, if you don’t consume meat you can still obtain zinc from foods such as eggs, fish and dairy. Plant based sources of zinc like nuts, grains and legumes are harder to absorb due to the presence of phytates – a substance that inhibits the absorption of certain minerals like calcium, iron and zinc.
It is recommended by the Australian National Health and Medical Research Council that women get 8mg/day of zinc, which may increase to 12mg/day for those following a vegetarian diet due to high phytate ratios.
Supplementation
As zinc levels fluctuate throughout the menstrual cycle and drop significantly in the luteal phase, it can be beneficial to supplement zinc. A study on zinc supplementation and PMS symptoms found that after 12 weeks of zinc supplementation women suffering from PMS had positive outcomes in both psychological and physical symptoms. If you do need support in what you should be supplementing with make sure you get tailored advice from a professional for your needs.
Although it is not certain what the main driver of PMS is, it is reassuring to know that something as simple as prioritising zinc rich foods may help those with PMS. Our newest product Active Cycle is only moments away from launching and contains zinc in the form of guava leaf extract for combating PMS. Keep your eyes peeled!
Gudipally, P. R., & Sharma, G. K. (2022). Premenstrual Syndrome. In StatPearls. StatPearls Publishing. https://pubmed.ncbi.nlm.nih.gov/32809533/
Cömert, T. K., Ağagündüz, D., Muşlu, Ö., Güçlü, A., Zengin, H., Öztaş, B., & Akarsu, S. (2022). Low serum zinc and total antioxidant capacity levels in individuals with premenstrual syndrome. Gülhane Tip Dergisi, 64(2), 189-196. https://doi.org/10.4274/gulhane.galenos.2021.80299
Nasiadek, M., Stragierowicz, J., Klimczak, M., & Kilanowicz, A. (2020). The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients, 12(8), 2464. https://doi.org/10.3390/nu12082464
National Health and Medical Research Council. (2006). Zinc. https://www.eatforhealth.gov.au/sites/default/files/2022-04/n35-zinc_0.pdf
Jafari, F., Amani, R., & Tarrahi, M. J. (2020). Effect of Zinc Supplementation on Physical and Psychological Symptoms, Biomarkers of Inflammation, Oxidative Stress, and Brain-Derived Neurotrophic Factor in Young Women with Premenstrual Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. Biological trace element research, 194(1), 89–95. https://doi.org/10.1007/s12011-019-01757-9
