How Good Is Zinc Against Period Pain in Women?

Menstrual cramps, medically known as dysmenorrhoea, affect up to 90% of women. For those seeking natural remedies for menstrual cramps, zinc has become an increasingly popular solution.

What is Zinc?

Zinc is an essential trace mineral found in small amounts throughout the body. It plays a vital role in immune function, cellular repair, hormone production, and the modulation of inflammatory responses. While best known for its role in fighting colds or supporting skin health, zinc’s lesser-known benefits include reducing menstrual pain and regulating the menstrual cycle.

Zinc for Period Pain: What Does the Research Say?

Several studies suggest that zinc supplementation may significantly reduce the severity and duration of menstrual cramps, particularly in women who have primary dysmenorrhoea (pain without an underlying gynaecological condition such as endometriosis).

Here’s how zinc may help:

1. Anti-inflammatory Effects

Zinc reduces the production of prostaglandins, hormone-like substances that trigger uterine muscle contractions during menstruation. High levels of prostaglandins are associated with more intense cramps. By reducing their concentration, zinc helps relax the uterus and ease pain – making it one of the best supplements for period pain according to recent studies.

2. Antioxidant Properties

Oxidative stress has been linked to increased period pain. Zinc acts as a powerful antioxidant, protecting the uterine tissue from oxidative damage and calming local inflammation.

3. Hormonal Regulation

Zinc supports healthy hormone levels, including progesterone and oestrogen, which are crucial for a balanced menstrual cycle. When hormones are better regulated, periods may become more predictable and less painful.

4. Nervous System Support

Pain perception is also influenced by the nervous system. Zinc helps maintain healthy nerve function and may reduce the sensitivity to pain signals during menstruation.

Clinical Evidence

A 2020 randomised clinical trial published in Complementary Therapies in Medicine found that women who took 30mg of zinc daily for three days before their period reported significantly lower pain scores compared to those who took a placebo. Another meta-analysis published in the Journal of Obstetrics and Gynaecology in the UK confirmed that zinc was more effective than placebo in reducing both the intensity and duration of menstrual cramps.

Zinc has also been studied in combination with other nutrients, such as magnesium and vitamin B6, which together have shown synergistic effects in reducing menstrual discomfort.

How to Take Zinc for Period Pain

If you’re considering zinc to relieve period pain, here are some guidelines:

– Dosage: A common therapeutic dose is 30mg per day, taken one to three days before menstruation begins and continuing through the first two days of your period.

– Form: Zinc picolinate and zinc citrate are more easily absorbed by the body compared to zinc oxide.

– Food Sources: You can also get zinc from foods like pumpkin seeds, lentils, chickpeas, whole grains, beef, and shellfish.

Always consult a healthcare provider before starting supplements, especially if you’re taking medications or have underlying health conditions.

Is Zinc Safe?

Zinc is generally well tolerated. However, high doses (over 40mg daily for extended periods) may lead to nausea, digestive upset, and copper deficiency. A short-term, cyclic use around menstruation is typically safe for most women. Always follow dosing recommendations.

Final Thoughts

Zinc is a promising and well-researched option for those wanting to reduce period pain naturally. At Holistic Gynaecology Clinic London, we support women in finding safe and effective ways to stop menstrual cramps naturally using food, supplements, and integrative care.

If period pain is interfering with your quality of life, consider speaking with one of our specialists to see if nutritional support with zinc may be right for you.

Bibliography:

1.- Ziaei, S. et al. (2005). A randomised controlled trial of the effect of zinc sulphate on primary dysmenorrhoea. BJOG: An International Journal of Obstetrics & Gynaecology, 112(4), 470-472.

2.- Parvizi, F. et al. (2020). The effect of zinc on the severity and duration of primary dysmenorrhea: a systematic review. Journal of Obstetrics and Gynaecology, 40(5), 623–629.

3.- Maged, A. M. et al. (2018). Comparison of the effect of magnesium oxide and zinc sulfate versus mefenamic acid on primary dysmenorrhea. Complementary Therapies in Medicine, 41, 212–217.

4.- NHS UK. (2023). Vitamins and minerals – Zinc. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/zinc/

5.- British Nutrition Foundation. (2023). Zinc. Available at: https://www.nutrition.org.uk/healthyliving/vitamins-minerals/zinc/