Zinc: Body & Brain

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Zinc: Body & Brain

The Mechanisms of Zinc in Reducing PMS Symptoms: A Body and Brain Approach

Premenstrual Syndrome (PMS) is a familiar foe for many of us, often bringing a frustrating combination of physical and emotional symptoms. From painful cramps and bloating to mood swings, irritability, and anxiety, it’s a rollercoaster of discomfort that can significantly impact us. But what if there was a scientifically-backed way to reduce both the physical and psychological effects of PMS? Enter zinc, a mineral that may hold the key to alleviating some of these troublesome symptoms.

What the Research Says: A Solution for Both Body and Mind
A recent randomised controlled trial explored the effects of zinc supplementation in women diagnosed with PMS1. In this randomised controlled trial, 60 women between the ages of 18 and 30 were given either a daily zinc supplement or a placebo for 12 weeks. Throughout the study, participants filled out daily questionnaires about their PMS symptoms. The results were remarkably strong: those who took the zinc supplement experienced significant reductions in both physical and psychological PMS symptoms compared to the placebo group.

For those suffering with painful cramps, a 2024 meta-analysis of 6 studies involving 739 participants has also found that zinc supplementation significantly reduces pain severity of menstrual cramps compared to a placebo.2

So exactly does zinc work its magic? To understand this, let’s dive into some of the underlying mechanisms revealed by one of the above studies.

The Brain Connection: Zinc Boosts Mood-Regulating BDNF
Brain-Derived Neurotrophic Factor (BDNF) is a powerful protein that is key to the brain's neurobiology, particularly in how mood and cognitive symptoms develop. BDNF regulates the growth and plasticity of neural circuits that regulate emotions. It promotes the growth of new neurones (neurogenesis) in areas critical for emotional regulation and supports serotonin-producing neurons, which are essential for mood3,4.

Our sex hormones influence levels of BNDF, and research shows that women with PMS have lower levels of BDNF during the luteal phase (1-2 weeks before the period)5,6. This is thought to contribute to mood-related symptoms such as anxiety, irritability, and depression.

Here’s where zinc comes in: The same study I mentioned earlier found that zinc supplementation led to a significant increase in BDNF levels in the women who took it. By increasing BDNF, zinc helps improve emotional regulation, reducing feelings of irritability, low mood, and even anxiety that commonly accompany PMS.

Tackling Oxidative Stress: Zinc as Your Body's "Cleaner"
Zinc also addresses another key issue that contributes to our symptoms: oxidative stress. We know from research that women with either primary dysmenorrhea (painful cramps) or PMS have elevated oxidative stress compared to controls 7-9

Hormonal changes and the stress they trigger can lead to an increase in harmful molecules called free radicals. These molecules are highly unstable and can damage cells, leading to inflammation and discomfort. They also boost prostaglandin synthesis, which is the chemical responsible for painful cramps.

Zinc acts as a powerful antioxidant. It donates an electron to basically flip an "off" switch on these free radicals, preventing the damage they cause10. Think of zinc as a clean-up crew, sweeping away the "troublemakers" that could be making symptoms worse. 

The same study I mentioned earlier found that zinc supplementation led to a significant increase in the body’s Total Antioxidant Capacity (TAC), which means it reduced that oxidative stress. This mechanism would have contributed to the reduction in PMS symptoms that participants felt.

The Importance of Daily Zinc for Maximum Benefit
The real key to effective nutrition for PMS is building up your nutrient levels daily, so your body has what it needs to prevent symptoms, or effectively reduce them when they might appear. The clinical trials in PMS show that zinc should be taken daily for effective relief.

Why is that important? By maintaining consistent, optimal zinc levels, you’re helping your body better manage production of BDNF, and prevent the oxidative stress caused by hormonal shifts - ultimately reducing PMS symptoms.

DITTO’s menstrual cycle supplement contains 5mg of zinc citrate - a highly bioavailable and effective form of zinc to help reduce PMS symptoms.

  1. Jafari F, Amani R, Tarrahi MJ. Effect of Zinc Supplementation on Physical and Psychological Symptoms, Biomarkers of Inflammation, Oxidative Stress, and Brain-Derived Neurotrophic Factor in Young Women with Premenstrual Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. Biol Trace Elem Res. 2020;194(1):89-95.
  2. Hsu TJ, Hsieh RH, Huang CH, et al. Efficacy of Zinc Supplementation in the Management of Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. Nutrients. 2024;16(23):4116
  3. Martinowich K, Lu B. Interaction between BDNF and serotonin: role in mood disorders. Neuropsychopharmacology. 2008;33(1):73-83.
  4. Numakawa T, Odaka H, Adachi N. Actions of Brain-Derived Neurotrophin Factor in the Neurogenesis and Neuronal Function, and Its Involvement in the Pathophysiology of Brain Diseases. Int J Mol Sci. 2018;19(11):3650.
  5. Begliuomini S, Casarosa E, Pluchino N, et al. Influence of endogenous and exogenous sex hormones on plasma brain-derived neurotrophic factor. Hum Reprod. 2007;22(4):995-1002.
  6. Cubeddu A, Bucci F, Giannini A, et al. Brain-derived neurotrophic factor plasma variation during the different phases of the menstrual cycle in women with premenstrual syndrome. Psychoneuroendocrinology. 2011;36(4):523-530.
  7. Duvan CI, Cumaoglu A, Turhan NO, Karasu C, Kafali H. Oxidant/antioxidant status in premenstrual syndrome. Arch Gynecol Obstet. 2011;283(2):299-304.
  8. Fathizadeh S, Amani R, Haghighizadeh MH, Hormozi R. Comparison of serum zinc concentrations and body antioxidant status between young women with premenstrual syndrome and normal controls: A case-control study [published correction appears in Int J Reprod Biomed. Int J Reprod Biomed. 2016;14(11):699-704.
  9. Szmidt MK, Granda D, Sicinska E, Kaluza J. Primary Dysmenorrhea in Relation to Oxidative Stress and Antioxidant Status: A Systematic Review of Case-Control Studies. Antioxidants (Basel). 2020;9(10):994.
  10. Marreiro DD, Cruz KJ, Morais JB, Beserra JB, Severo JS, de Oliveira AR. Zinc and Oxidative Stress: Current Mechanisms. Antioxidants (Basel). 2017;6(2):24
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