Menopause is a natural part of aging that marks the end of a woman’s reproductive years. It typically occurs between the ages of 45 and 55. As women approach menopause, their estrogen levels begin to fluctuate and decline, leading to symptoms like hot flashes, night sweats, vaginal dryness, and irregular periods. Some women look for ways to delay the onset of menopause or lessen its symptoms. One supplement that has been claimed to help is zinc.
Zinc is an essential mineral that plays many important roles in the body. Some studies have suggested that zinc might help regulate estrogen levels and delay menopause. However, the research is limited and more studies are needed.
In this article, we’ll explore the current research on zinc and menopause and look at the evidence on whether zinc delays the onset of menopause.
What is menopause?
Menopause officially begins when a woman has not had a menstrual period for 12 consecutive months. It signals the end of a woman’s reproductive years and her ability to become pregnant naturally.
In the years leading up to menopause, a transition phase known as perimenopause occurs. During this time, hormone levels fluctuate and start to decline, leading to irregular menstrual cycles and menopausal symptoms.
On average, women in the United States experience menopause around age 51. However, it can occur earlier or later, between the ages of 40 and 58. Menopause before age 40 is considered premature menopause.
The decline in estrogen during menopause causes many of the symptoms women experience. Other hormones, including progesterone and testosterone, also decline. Lower hormone levels affect the body in many ways, from hot flashes to bone loss.
Common symptoms of menopause
The most common symptoms associated with menopause include:
– Hot flashes – sudden feelings of heat in the upper body, sometimes accompanied by sweating, flushing, and chills. Hot flashes can last from 30 seconds to 10 minutes.
– Night sweats – episodes of excessive sweating at nighttime. This can disrupt sleep.
– Vaginal dryness and pain with intercourse – declining estrogen causes thinning and drying of the vaginal tissue.
– Irregular periods – periods may become lighter, heavier, more or less frequent as hormone levels change.
– Mood changes – fluctuations in estrogen and progesterone can cause mood swings, irritability, anxiety, and depression.
– Trouble sleeping – hot flashes, night sweats, and hormone changes can disturb sleep.
– Urinary symptoms – decreased tissue elasticity can cause stress incontinence. Urinary tract infections may also become more common due to thinning tissues.
– Weight gain – changing hormone levels lead to a slower metabolism. Loss of muscle mass and less exercise may also contribute.
– Thinning hair and dry skin – estrogen helps keep hair and skin moisturized. Lower levels causes these tissues to thin and dry out.
Not all women experience significant symptoms with menopause. Lifestyle choices, overall health, genetics, and other factors affect how women experience menopause.
Role of hormones in menopause
The symptoms of menopause occur due to changing levels of reproductive hormones in a woman’s body:
– **Estrogen** – Estrogen levels steadily decline as women age, with a more rapid drop around menopause. Lower estrogen affects the brain, causing hot flashes, trouble sleeping, and mood changes. It also leads to vaginal atrophy, dry skin, and thinning hair.
– **Progesterone** – This hormone works together with estrogen throughout the menstrual cycle. Declining progesterone contributes to irregular cycles, trouble sleeping, and mood changes.
– **Testosterone** – Small amounts of testosterone are made in the ovaries. Declines in testosterone may contribute to lowered libido.
– **Follicle-stimulating hormone (FSH)** – FSH and luteinizing hormone (LH) control the menstrual cycle and ovarian function. As the ovaries decline, FSH and LH levels rise dramatically to try to induce ovulation. High FSH indicates menopause is approaching.
– **Anti-Müllerian hormone (AMH)** – Made by cells in the ovaries, AMH levels decline steadily from a woman’s 20s until becoming undetectable after menopause. AMH helps estimate time to menopause.
Fluctuating and declining hormone levels are responsible for the varied symptoms women experience leading up to and during menopause. Keeping hormone levels balanced can help minimize disruptive symptoms.
When does menopause typically occur?
In the United States, the average age for menopause is around 51 years. However, it can occur as early as age 40 or as late as the late 50s. A number of factors influence when a woman will reach menopause, including:
– **Genetics** – The age a woman’s mother and other female relatives experienced menopause influences when she will. Genes impact ovarian function.
– **Smoking** – Smoking has been found to make women reach menopause 1-2 years earlier on average. The chemicals in cigarettes damage the ovaries.
– **Medical conditions** – Health conditions like autoimmune disorders, thyroid disease, diabetes, cancer, endometriosis, and ovarian surgery/removal can cause earlier menopause.
– **Medications** – Chemotherapy drugs, pelvic radiation, and some other medications damage the ovaries and spur earlier menopause.
– **Ethnicity** – On average, Caucasian women reach menopause at age 51, while Hispanic and Black women experience menopause a bit earlier, around age 49. Asian women tend to go through menopause around age 50.
Menopause before age 45 is considered early or premature menopause. Only about 1% of women go through menopause before age 40. Premature menopause has implications for long-term health since women miss out on the protective hormonal effects that naturally declining estrogen provides in the late 40s and early 50s.
Stages of menopause
Menopause unfolds in stages over a period of 4-5 years on average. The three stages are:
– **Perimenopause** – The span of time leading up to menopause, usually when women are in their 40s. Perimenopause lasts up to 4 years on average. During this transition, hormone levels rise and fall unevenly, causing symptoms like PMS, irregular periods, hot flashes, and trouble sleeping.
– **Menopause** – Menopause is reached after 12 months without a menstrual period. At this stage, the ovaries have stopped releasing eggs and producing most of their estrogen and progesterone. Symptoms typically peak around menopause.
– **Postmenopause** – After menopause, women remain in postmenopause for the rest of their lives. Hormone levels stabilize at lower levels. Some symptoms like vaginal dryness and bone loss may continue or worsen in the absence of hormone therapy.
Most women will spend a third to half of their adult lives in postmenopause. The age at which menopause occurs influences postmenopausal health risks.
Does zinc delay menopause?
Some research has suggested that zinc might help regulate estrogen levels and delay the onset of menopause. Zinc is an essential trace mineral that is important for many functions in the body. Here is what the current research says about zinc and menopause:
– **Zinc and estrogen levels** – Several small studies have found associations between lower zinc levels and lower estrogen levels in premenopausal and perimenopausal women. Other studies show zinc supplementation increases estrogen in these women. This indicates zinc may play a role in maintaining optimal estrogen status.
– **Zinc and age at menopause** – A 2013 cross-sectional study on over 500 women found that higher zinc intake was associated with later onset of natural menopause by about 1 year. However, given the study design, it cannot prove cause and effect.
– **Zinc and perimenopausal symptoms** – One small trial in 2016 found that taking 30 mg of zinc daily for 8 weeks reduced hot flashes and night sweats in perimenopausal women more than placebo. The zinc also increased estrogen levels. More research is still needed though.
– **Mechanisms** – How exactly zinc may impact estrogen levels is still unknown. Zinc is involved in many enzymatic processes and hormonal pathways in the body, so it may help regulate estrogen metabolism. Zinc also binds to estrogen receptors so may influence their signaling.
In summary, there is some preliminary evidence linking zinc deficiency to worse menopausal symptoms and earlier onset natural menopause. However, large controlled studies establishing cause and effect are lacking. More research is still needed to confirm if zinc supplementation can delay menopause.
Role of zinc in the body
Zinc is a mineral involved in hundreds of important processes throughout the body. Here is an overview of zinc’s key roles:
– **Hormone regulation** – Zinc is involved in the production, metabolism, and regulation of many hormones, including estrogen, progesterone, testosterone, insulin, and growth hormone.
– **Immune function** – Zinc supports the healthy development and function of immune cells. It has antioxidant properties that reduce inflammation.
– **DNA and protein synthesis** – Zinc enables the biological processes needed to make DNA and proteins throughout the body.
– **Cell growth** – Zinc is essential for the rapid cell growth and differentiation required for healing wounds and during pregnancy.
– **Senses** – Zinc supports normal taste, smell, and vision by enabling proper signaling in sensory nerves and tissues.
– **Fertility and reproduction** – Zinc is critical for reproductive organ development, maturing eggs and sperm, and supporting a healthy pregnancy.
Mild zinc deficiency is common and can negatively impact these functions. Too little zinc may contribute to infertility, recurrent infections, slow wound healing, hormone imbalances, vision loss, poor appetite, hair loss, and diarrhea.
Zinc and women’s health
Getting adequate zinc is particularly important for women due to its role in reproductive health, pregnancy, and estrogen regulation. Here are some of zinc’s key benefits for women’s health:
– Supports fertility and conception – Zinc levels affect egg quality and ovulation. Zinc deficiency increases the risk of infertility and miscarriage.
– Healthy fetal development – During pregnancy, zinc aids proper growth and development of organs and tissues in the fetus. Severe maternal zinc deficiency causes birth defects.
– Prevents birth complications – Zinc reduces the risk of premature delivery, prolonged labor, and maternal infections during delivery.
– Regulates estrogen – Zinc may help regulate estrogen synthesis and metabolism before, during, and after menopause. It may lessen symptoms like hot flashes.
– Reduces PMS – Multiple studies show zinc reduces mood swings, cravings, breast tenderness, and other PMS symptoms. It may influence neurotransmitters and estrogen.
– Reduces menstrual cramps – Zinc appears to decrease the prostaglandins involved in painful uterine contractions to reduce cramping.
– Supports bone health – Estrogen helps keep bones strong. Since zinc may sustain estrogen levels as women age, it can help prevent postmenopausal osteoporosis.
Overall, getting enough zinc throughout the lifespan is crucial for women’s reproductive and hormonal health. Zinc requirements increase during pregnancy and lactation due to fetal demands. Older women also need more zinc as deficiencies increase with age.
Zinc Recommendations for Women
| Age Group | Recommended Daily Zinc Intake |
|-|-|
| 0–6 months | 2 mg |
| 7–12 months | 3 mg |
| 1–13 years | 5 mg |
| 14–18 years | 9 mg |
| 19+ years | 8 mg |
| Pregnant | 11 mg |
| Breastfeeding| 12 mg |
*Recommended Dietary Allowance (RDA) for zinc from the National Institutes of Health (NIH). Milligrams per day.
Top zinc-rich foods
The recommended daily intake of zinc for women is 8-12 mg per day. It is best obtained through food sources. Here are the top dietary sources of zinc:
– **Oysters** – A 3-ounce serving of cooked oysters contains 74 mg zinc, providing over 100% DV. Oysters are the highest source.
– **Beef and lamb** – A 3-ounce serving of cooked beef chuck roast or lamb chop provides 7 mg zinc, around 50% DV.
– **Alaska king crab** – A 3-ounce serving of cooked Alaska crab has 6 mg zinc or 43% DV.
– **Pork** – A 3-ounce serving of cooked pork chop contains 2.9 mg zinc or about 20% DV.
– **Chicken** – Chicken thigh meat and chicken breast each have 2.4 mg zinc per 3-ounce serving, or 17% DV.
– **Yogurt** – One cup of plain yogurt has around 1.4-1.7 mg zinc, or 10% DV.
– **Chickpeas** – One cup cooked chickpeas has 2.5 mg zinc, or 16% DV.
– **Cashews** – An ounce (28 grams) of dry roasted cashews contain 1.6 mg zinc, 11% DV.
– **Quinoa** – One cup cooked quinoa has 2.2 mg zinc, or 15% DV.
– **Pumpkin seeds** – An ounce of pumpkin seeds has 0.9 mg zinc, 6% DV.
The bioavailability of zinc varies by food source. Animal proteins like meat and seafood tend to be higher while plant sources contain phytate that can inhibit zinc absorption.
Zinc supplementation and dosage
Zinc is available as a stand-alone supplement and in multivitamin formulations. Supplements may be beneficial for those at risk of deficiency or with increased needs, under medical supervision.
**Zinc forms:** Zinc supplements are available as zinc gluconate, zinc sulfate, zinc acetate, and zinc citrate. Studies show the various forms are well absorbed. Zinc oxide is more poorly absorbed.
**Dosage:** The recommended daily amount of supplemental zinc is:
– Women 19+ years: 8 mg
– Pregnant women: 11 mg
– Breastfeeding women: 12 mg
Higher doses of 30-50 mg daily may be used short term for cold treatment or acute deficiency. Doses above 40 mg long term may cause copper deficiency and impaired immunity.
High zinc doses can cause nausea, diarrhea, headaches, and may interfere with the absorption of other minerals.
Signs and risks of zinc deficiency
Mild zinc deficiency is relatively common, especially in women and the elderly. Risk factors for zinc deficiency include:
– Inadequate dietary intake – Eating a diet low in zinc-rich foods or high in phytates that impair absorption. Vegetarians have a higher risk of deficiency.
– Malabsorption – Gastrointestinal conditions like Crohn’s disease, ulcerative colitis, leaky gut syndrome, and celiac disease can impair zinc absorption.
– Chronic diseases – Having diabetes, cancer, sickle cell disease, or other chronic conditions increases zinc needs and deficiency risk.
– Medications – Long-term use of diuretics, ACE inhibitors, and antibiotics like penicillamine can deplete zinc levels.
Signs and symptoms that may indicate zinc deficiency include:
– Frequent infections and colds
– Poor wound healing
– Hair loss
– Loss of appetite
– Diarrhea
– Skin conditions like acne or eczema
– Changes in taste or smell
– Depression
– Infertility or low testosterone
Prolonged severe zinc deficiency can impair growth and development in children. In adults, very low zinc increases the risk of pneumonia, diarrhea, and malaria.
Risks and side effects of too much zinc
Consuming high amounts of zinc long term can lead to zinc toxicity. The upper limit for zinc is 40 mg per day for adults. Potential signs of zinc excess include:
– Nausea, diarrhea, and vomiting
– Abdominal cramps
– Headaches
– Loss of appetite
– Metallic taste in the mouth
Getting large amounts of zinc over time can interfere with copper absorption, lower HDL cholesterol, weaken the immune system, and reduce levels of “good” bacteria in the gut.
Zinc also interacts with certain medications. Large doses of zinc can decrease the effectiveness of antibiotics like penicillamine and quinolones. Zinc may also reduce absorption of tetracycline and fluoroquinolone antibiotics if taken at the same time.
Conclusion
While zinc is clearly important for optimal estrogen status and women’s health, current evidence is limited on whether it can delay the onset of natural menopause. Some studies show correlations between higher zinc intake and later menopause, as well as zinc improving perimenopausal symptoms. However, large controlled trials demonstrating cause and effect are still needed.
Women should ensure they meet the recommended daily intake for zinc through dietary sources or supplements if deficient. Getting enough zinc may help minimize certain menopausal symptoms. But more research is required to confirm if zinc can safely and effectively delay menopause itself.
Discuss your individual risk of zinc deficiency or excess with your healthcare provider. They can help determine the optimal amount of zinc for you and whether supplementation may be beneficial.