Zinc For PCOS

Zinc is an essential micronutrient (body can’t make it and it needs to be obtained from the diet or supplements) for human metabolism that catalyzes more than 100 enzymes, facilitates protein folding, and helps regulate gene expression. 

Women with PCOS tend to have lower zinc levels or zinc deficiency, than women without this (PCOS) condition. Taking zinc supplement may help to decrease PCOS symptoms, like unwanted hair growth, hair loss and acne. Moreover it also helps to treat insulin resistance and abnormal cholesterol levels, which are often seen in PCOS. 

Idle dose of Zinc supplements ranges between 10 to 30 mg per day. Zinc Improves Ovulation and plays a role in the development of follicles, which is important for healthy ovulation.

Symptoms of zinc deficiency are loss of appetite, impaired immune function, hair loss, diarrhea, delayed sexual maturation and also eye and skin lesions.

Benefits Of Zinc For PCOS:

• Lowered blood sugar in type 2 diabetes
• Makes the immune system strong
• Helps In fertility
• It is Anti-inflammatory
• Has a favorable effect on thyroid hormone levels
• Improves mental health
• Treats hirsutism and alopecia

Diet Rich In Zinc For PCOS:

The first treatment for PCOS is a healthy diet. Zinc is an important nutrient that people need to stay healthy. Found in cells throughout the body, it helps the immune system fight off invading germs, bacteria and viruses. 

The best way to get the daily requirement of zinc is to eat a balanced diet that contains a variety of foods. In addition fruits and vegetables are not good sources because the zinc in plant proteins is not as available for use by the body as the zinc from animal proteins.

Many women with PCOS are not getting enough zinc in their diet. It is recommended to take these 10 foods listed below. 

These food sources contain rich sources of zinc that are beneficial for women suffering with PCOS. Moreover these food sources also contain other important minerals for whole-body health, hormonal balance, fertility, and more.

Note: Excessive consumption or intake of zinc supplement may cause a copper deficiency. One must take a multivitamin supplement in order to prevent copper deficiency. Or consult a nutritionist to know the correct dosage of zinc foods/ supplements. 

Activities To Avoid: 

Apart from food and supplements, there are many activities that reduce the level of zinc in the body. For the women suffering from PCOS it is necessary to avoid the below listed activities in order to maintain zinc levels. 

• High alcohol intake. Consuming alcohol heavily reduces zinc levels and causes its deficiency. Alcohol also develops advanced liver diseases.

• Diarrhea causes increased loss of zinc from the body. The most common cause of diarrhea is a virus that infects your bowel. Hence women with PCOS should avoid junk food or any other food that infects the bowel. 

• Zinc levels deplete when women with PCOS go for intense or prolonged strenuous exercise. And it takes several days to get back the levels even after the exercise is discontinued. One should be very careful while deciding their workout exercises.

Ayurvedic Herbs & Spices Rich In Zinc: 

There are so many different ways to sneak more zinc into your diet. As mentioned above, you might already know about the foods that are good sources and boost zinc levels. But apart from foods Ayurvedic herbs and spices also help in treating this deficiency. 

Here’s a list of herbs and spices, used regularly for cooking, that also provide much needed zinc:

Content per 100g:

Few more herbs and spices which contain good amounts of zinc are shilajit, shatavari (Asparagus Racemosus), guduchi (Giloy), neem and ashwagandha.

These herbs and spices can be included in your meals or make tea/ kadha and consume it. Apart from zinc these herbs & spices also have many other vitamins and minerals which work well on treating PCOS and its symptoms. 

Once diagnosed, it takes about 3 to 4 months to correct this deficiency. There is a saying “Prevention is better than cure”, women diagnosed with pcos should prevent themselves from getting this deficiency. 

Disclaimer: 

For those who suffer from PCOS, it is vital to stay calm. However, it is better to seek an expert’s advice or consult a doctor before beginning any diet or taking any herb or spices. If you think you may have a medical emergency, call your doctor immediately. We strongly recommend that you consult with your doctor before beginning to take zinc supplements.