What Does Zinc Do for a Woman? 7 mg a Day, Periods and Pregnancy

Zinc does the same work in a woman as in anyone, and a label may say that zinc contributes to the normal function of the immune system, to the maintenance of normal skin, hair, nails and bones, and to normal fertility and reproduction. What differs is the amount, "7mg a day for women" against 9.5 mg for men, because requirement tracks body weight, under one ceiling: "Do not take more than 25mg of zinc supplements a day unless advised to by a doctor."^{1, 2, 3} This page sits under the Wellgard zinc guide and the vitamins and minerals guide; the men's figure is on what does zinc do for men.

How much zinc does a woman need, and why less than a man?

The NHS figures are "9.5mg a day for men (aged 19 to 64 years)" and "7mg a day for women", and "You should be able to get all the zinc you need from your daily diet."¹ The European Food Safety Authority found in 2014 that adult requirements "were closely related to body size, and sex differences were not detectable after adjustment for body weight": a 58.5 kg woman loses less zinc each day than a 68.1 kg man.² EFSA gives a range, 7.5 to 12.7 mg a day for women, because phytate in wholegrains, pulses and seeds lowers absorption; pregnancy adds 1.6 mg a day and breastfeeding 2.9 mg.²

Which women run short of zinc in the UK?

Not most. In the National Diet and Nutrition Survey (years 7 and 8) the group that stands out is teenage girls: 39% of girls aged 11 to 14 and 13% of those aged 15 to 18 were below the lower reference nutrient intake of 5.3 mg a day, and the lowest-income girls ate significantly less zinc than the highest.⁴ Women eating under 40 g of red meat a day were likelier to fall below the LRNI than those eating 40 to 69 g, across 1,384 females aged 11 to 64, though blood markers did not differ.⁵ Vegetarians take in 0.88 mg a day less zinc and carry serum zinc 0.93 µmol/L lower across 26 studies, the gap larger in women and vegans.⁶ Low intake is not a diagnosis; the signs are on signs of zinc deficiency.

Does zinc help period pain?

Period pain is a medical condition; this is what trials found. A 2024 review pooled six randomised trials of zinc against placebo in 739 women with primary dysmenorrhoea: pain severity fell by a large margin (Hedges's g -1.54, 95% CI -2.27 to -0.81), courses of eight weeks or longer did better, and adverse events were not significantly more common on zinc (odds ratio 2.54, 0.78 to 8.26). The authors concluded that 7 mg of elemental zinc a day was enough; several trials used zinc sulphate.⁷ Six small trials sit beside painkillers, heat and exercise on what helps period pain. Heavy periods are an iron question: should you take iron supplements for heavy periods.

Does zinc help with PCOS?

The NHS now calls polycystic ovary syndrome polyendocrine metabolic ovarian syndrome: its page says PMOS "used to be called polycystic ovary syndrome (PCOS)", and most people still say PCOS.⁸ Two small placebo-controlled trials have tested zinc alone, both at 50 mg a day for eight weeks, twice the NHS supplement line. In 48 women, hirsutism scores fell more on zinc than on placebo (-1.71 against -0.29) and the proportion whose hair loss lessened was 41.7% against 12.5%; hormone profiles did not change.⁹ In 52 women, fasting glucose, insulin and an insulin-resistance index improved and triglycerides fell; that paper carries a journal note of concern.¹⁰ Trials of zinc with magnesium, calcium or vitamin D cannot separate zinc's part, and one has been retracted. Neither zinc trial reported periods, ovulation or pregnancy. A label may say that zinc contributes to normal fertility and reproduction and to normal carbohydrate metabolism, nothing about PCOS.³ More on which PCOS supplements have evidence.

Is zinc safe in pregnancy, and does it help?

The Cochrane review updated in 2021 pooled 25 randomised trials in over 18,000 women, mostly in low-income settings: zinc "may result in little or no difference" to preterm birth (risk ratio 0.87, 95% CI 0.74 to 1.03; low certainty) and "probably makes little or no difference" to low birthweight (RR 0.94, 0.79 to 1.13; moderate certainty); "There is not enough evidence that zinc supplementation during pregnancy results in improvements in maternal or neonatal outcomes."¹¹

The NHS pregnancy page names two routine supplements, 400 micrograms of folic acid a day for the first 12 weeks and 10 micrograms of vitamin D a day between early October and late March, says "Talk to your midwife or GP if you have any questions", does not list zinc, and warns against supplements containing vitamin A (retinol).¹² The 25 mg line "applies also to pregnant and lactating women", in the EU committee's words.¹³ A pregnancy multivitamin usually carries zinc, so count that before adding more. For the woman on 46 mg a day who worries about copper: the UK Expert Group on Vitamins and Minerals found that zinc "affects iron and copper uptake at supplemental doses of 50 mg/day and above", and that this "is not apparent in all studies"; the step is a word with the midwife.¹⁴ More on folic acid in pregnancy.

Does zinc help you conceive?

The register sentence, zinc contributes to normal fertility and reproduction, describes the nutrient's role, not a treatment.³ The one large randomised trial was in men: 2,370 couples at fertility clinics, the man taking 30 mg of zinc with 5 mg of folic acid or placebo for six months. Live birth was 34% against 35%, and semen quality did not improve.¹⁵ No comparable trial in women was found; if conceiving is taking longer than expected, see a GP.

Does zinc help a woman's skin, hair and nails?

The label wording is that zinc contributes to the maintenance of normal skin, normal hair and normal nails.³ Acne and hair loss are conditions a supplement cannot claim to treat: the acne trials used 30 mg a day and more, above the NHS supplement line (is zinc good for your skin), and no placebo-controlled trial of zinc alone for hair loss was found (does zinc help with hair loss).¹⁶ White spots on the nails are not a zinc sign.

Is zinc good for the menopause?

No randomised trial of zinc for hot flushes appeared in a PubMed search for this page; the trials in postmenopausal women measured blood markers, not symptoms. The register allows the bone sentence, zinc contributes to the maintenance of normal bones, alongside the skin, hair and immune wordings; the 7 mg figure does not change after the menopause.^{1, 3} More on which menopause supplements have evidence.

How much zinc is too much for a woman?

The NHS line: "Do not take more than 25mg of zinc supplements a day unless advised to by a doctor", because "Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones."¹ Two zinc-carrying products can pass 25 mg together: count the total (can you take too much zinc). Among 47 volunteers on 150 mg a day for six weeks, headaches, cramps, nausea, loss of appetite or vomiting were reported by 84% of the women and 18% of the men, which the authors linked to lower body weight.¹⁷ Stomach effects are "particularly apparent when the supplements were taken with little or no food", so take zinc with a meal.¹⁴ For ciprofloxacin the NHS says "Leave 2 hours in between taking supplements and your dose of ciprofloxacin tablets or liquid", and before starting lymecycline, an acne antibiotic, the NHS says to tell your doctor if you take "medicines which contain" zinc.^{18, 19} Anyone on regular medicines, pregnant, or with symptoms asks a GP or pharmacist first.

Frequently asked questions

Are vitamin C and zinc good for pregnancy?

Neither is on the NHS list of routine pregnancy supplements, folic acid and vitamin D; most pregnancy multivitamins contain both.¹² Check the zinc against the 25 mg line and ask the midwife. More on can you take vitamin C and zinc together.

How much zinc should a pregnant woman take?

The NHS gives 7 mg a day and no separate pregnancy figure (how much zinc a day); EFSA adds 1.6 mg a day, which a pregnancy multivitamin usually supplies; supplements stay under 25 mg a day unless a doctor says otherwise.^{1, 2, 13}

Can I take zinc while breastfeeding?

Within the same limits: EFSA adds 2.9 mg a day, and the 25 mg ceiling "applies also to pregnant and lactating women".^{2, 13}

What are the signs of low zinc in women?

The same as in men: getting ill more often, slow healing, hair thinning, dulled taste and smell, a scaly rash around the mouth and on the hands. The full list is on signs of zinc deficiency.

Sources

1. NHS. Vitamins and minerals: zinc. nhs.uk.
2. EFSA NDA Panel. Dietary Reference Values for zinc. EFSA Journal, 2014. PubMed 42087959.
3. Great Britain nutrition and health claims register. gov.uk.
4. Thomas M, et al. Income and iron and zinc intake, NDNS females 11 to 18. Eur J Nutr, 2023. PubMed 36149464.
5. Derbyshire E. Red meat and micronutrient status of UK females, NDNS. Nutrients, 2017. PubMed 28718824.
6. Foster M, et al. Vegetarian diets and zinc status: meta-analysis. J Sci Food Agric, 2013. PubMed 23595983.
7. Hsu TJ, et al. Zinc in primary dysmenorrhea: meta-analysis. Nutrients, 2024. PubMed 39683510.
8. NHS. Polyendocrine metabolic ovarian syndrome (PMOS). nhs.uk.
9. Jamilian M, et al. Zinc and endocrine outcomes in PCOS: randomised trial. Biol Trace Elem Res, 2016. PubMed 26315303.
10. Foroozanfard F, et al. Zinc and insulin resistance in PCOS: randomised trial. Exp Clin Endocrinol Diabetes, 2015. PubMed 25868059; note of concern 40872977.
11. Carducci B, et al. Zinc supplementation in pregnancy (Cochrane). Cochrane Database Syst Rev, 2021. PubMed 33724446.
12. NHS. Pregnancy vitamins and supplements. nhs.uk.
13. SCF and EFSA. Tolerable Upper Intake Levels: zinc, 2003. efsa.europa.eu.
14. Expert Group on Vitamins and Minerals. Safe Upper Levels, 2003. UK Government Web Archive.
15. Schisterman EF, et al. Folic acid and zinc in men, semen quality and live birth. JAMA, 2020. PubMed 31910279.
16. Dreno B, et al. Zinc gluconate versus minocycline in inflammatory acne. Dermatology, 2001. PubMed 11586012.
17. Samman S, Roberts DC. Zinc supplements and symptoms in healthy volunteers. Med J Aust, 1987. PubMed 3547053.
18. NHS. Ciprofloxacin with other medicines and supplements. nhs.uk.
19. NHS. Lymecycline with other medicines and supplements. nhs.uk.

This article is general information, not medical advice. Worsening period pain, heavy periods or any supplement question in pregnancy needs a GP, midwife or pharmacist.