Benefits of Zinc for Women

Benefits of Zinc for Women

There are many benefits of zinc for women. It is an essential mineral that every human needs daily to maintain good health. Zinc supports the immune system, increases endurance, regulates metabolism, and improves fertility. Zinc has antioxidant properties that can help protect you from certain diseases.

Some symptoms of zinc deficiency include premature aging, poor wound healing, and increased infections. Regularly taking a dietary supplement containing zinc can prevent such deficiencies.

Zinc for Women: What it does

Apart from strengthening your immunity and fighting infections, zinc also helps store energy in muscles and bones, metabolize carbohydrates into energy, and repair cells and tissues.

Though men need more zinc than women because of their faster metabolic rate due to larger muscle mass and greater activity levels women still need zinc because their metabolic rate is twice as much as the male.

Zinc for Women: How Much Do You Need?

The recommended daily allowance (RDA) of zinc for women ranges from 7 to 13 milligrams a day and 11 mg on average. If you’re pregnant, you should increase your intake to 12 mg a day and if you’re breastfeeding, it should be around 13 – 15 mg a day.

There are many dietary sources that can help you get the right amount of zinc your body needs such as lobster, beef liver, pumpkin seeds, cashews, and oysters. It is also found in poultry and skinless chicken breast but there are many foods rich in zinc so eating a varied diet will give you enough of this mineral.

Boosts Immune System Function:

Zinc is essential to the activity of over 200 enzymes, some of which are involved in immune function and wound healing. Recent research suggests that getting the RDA of zinc can reduce your risk of developing a cold by 40%.

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Boosts Fertility:

Taking a dietary supplement containing 12 mg a day enhances sperm health and motility, especially in men with low sperm counts or poor sperm quality. Enhances Skin Health- Aids skin healing from wounds and helps heal acne by regulating oil production.

Prevents Macular Degeneration:

One study found women who get high levels of zinc from their diets may have a significantly lower risk of age-related macular degeneration.

Prevents Hearing Loss:

If you’re getting enough zinc in your diet, it can prevent hearing loss due to otosclerosis, a disease that causes the hardening of the bones inside the ears.

Treats Skin Conditions:

Zinc can significantly improve inflammatory acne as well as common warts. Promotes Good Sleep Quality- One study found that taking a high dose of zinc before bed helped improve sleep quality in healthy people. Enhances Muscle Growth- It increases growth hormone levels which is necessary for muscle development.

Protects Against Osteoporosis:

Zinc deficiency can lead to the loss of bone tissue, height loss, and delayed healing after fractures or surgery. Studies have found that middle-aged women are more prone to osteoporosis if they are having less than 6 mg a day of zinc in their diets.

Maintains Hair Health:

One study suggests that zinc may help treat hair loss because it works on DHT, a male sex hormone believed to be linked with alopecia. Prevents Birth Defects- Pregnant women who get sufficient amounts of zinc from their diets may reduce their risk of having a child with a cleft palate.

Zinc for Women: Dosage

To prevent zinc deficiency and reap all the benefits listed above, women need to include more zinc in their diets. The RDA of zinc can be achieved through supplements but they should not exceed 40 mg because higher amounts may cause adverse health effects such as nausea, vomiting, food poisoning, and diarrhea.

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If you decide to take supplements, talk to your doctor first so you know what dosage is safe for you and whether you have any existing medical conditions that may affect how much zinc your body can absorb or use safely. Check out WebMD’s page on dietary sources of zinc for recommendations on where to get high amounts of this mineral from natural sources.

Best zinc supplement:

Zinc is essential to the activity of over 200 enzymes, some of which are involved in immune function and wound healing. Recent research suggests that getting the RDA of zinc can reduce your risk of developing a cold by 40%.

Boosts fertility:

Taking a dietary supplement containing 12 mg a day enhances sperm health and motility, especially in men with low sperm counts or poor sperm quality.

Enhances skin health:

Aids skin healing from wounds and helps heal acne by regulating oil production.

Prevents macular degeneration:

One study found women who get high levels of zinc from their diets may have a significantly lower risk of age-related macular degeneration.

Prevent hearing loss:

If you’re getting enough zinc in your diet, it can prevent hearing loss due to otosclerosis, a disease that causes the hardening of the bones inside the ears.

Protects against diabetes:

Studies have shown that people who take a daily supplement containing 30 mg of zinc were less likely to develop type 2 diabetes than those who don’t get enough from their diets. It also helps reduce insulin resistance and regulate blood glucose levels which are good for women with polycystic ovarian syndrome (PCOS).

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Treats skin conditions:

Zinc can significantly improve inflammatory acne as well as common warts.

promotes good sleep quality:

One study found that taking a high dose of zinc before bed helped improve sleep quality in healthy people.

Protects against osteoporosis:

Zinc deficiency can lead to the loss of bone tissue, height loss, and delayed healing after fractures or surgery. Studies have found that middle-aged women are more prone to osteoporosis if they are having less than 6 mg a day of zinc in their diets.

Maintains hair health:

One study suggests that zinc may help treat hair loss because it works on DHT, a male sex hormone believed to be linked with alopecia.

Prevent birth defects:

Pregnant women who get sufficient amounts of zinc from their diets may reduce their risk of having a child with a cleft palate.

Zinc for women:

Taking 20-50mg/day of zinc glycinate or sulfate has been shown to reduce the duration and severity of a cold by as much as 50%. Zinc acetate and gluconate (forms of zinc) can also help shorten colds, though not as effectively. The body absorbs these forms of zinc more readily than other forms, such as oxide and picolinate.

Some studies show that taking 100mg of zinc per day during the onset of a cold reduces its duration by 1 day on average (compared to those who do not take any). Absorption may be increased when taken with food. There is no benefit in taking higher doses, however, there is more risk for side effects.

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