Zinc

Zinc is an essential mineral, with Zinc Citrate offering excellent absorption. Zinc is an antioxidant, so it fights oxidative stress, ultimately reducing cell damage and inflammation that contributes to period pain. it also zinc increases brain-derived neurotrophic factor (BDNF), a protein that is key to the brain's neurobiology, helping to improve emotional regulation.

Benefits

Painful cramps
Low mood
Anxiety
Overall PMS

Zinc is crucial for taste perception, and a deficiency can cause hypogeusia, reducing your ability to taste.

References

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 Case-control
Obiagwu HI, Eleje GU, Obiechina NJA, et al. Efficacy of zinc supplementation for the treatment of dysmenorrhoea: a double-blind randomised controlled trial. J Int Med Res. 2023;51(5):3000605231171489 RCT (placebo)
Safdar F., Kalsoom S., Majeed N., Nisa K., Riaz M., Tariq S. Comparison of Efficacy and Safety of Zinc Gluconate versus Placebo for Treatment of Primary Dysmenorrhea. J. Rawalpindi Med. Coll. 2022;26:363–367 RCT (placebo)
Teimoori B, Ghasemi M, Hoseini ZS, Razavi M. The Efficacy of Zinc Administration in the Treatment of Primary Dysmenorrhea. Oman Med J. 2016;31(2):107-111 RCT (placebo)
Sangestani G, Khatibanv M, Marci R, Piva I. The Positive Effects of Zinc Supplements on the Improvement of Primary Dysmenorrhea and Premenstrual Symptoms: A Double-blind, Randomized, Controlled Trial. Journal of Midwifery and Reproductive Health. 2015. 3(3), 378-384 RCT (placebo)
Kashefi F, Khajehei M, Tabatabaeichehr M, Alavinia M, Asili J. Comparison of the effect of ginger and zinc sulfate on primary dysmenorrhea: a placebo-controlled randomized trial. Pain Manag Nurs. 2014;15(4):826-833 RCT (placebo)
Ahmadi M, Khansary S, Parsapour H, Alizamir A, Pirdehghan A. The Effect of Zinc Supplementation on the Improvement of Premenstrual Symptoms in Female University Students: a Randomized Clinical Trial Study. Biol Trace Elem Res. 2023;201(2):559-566 RCT (placebo)
Siahbazi S, Behboudi-Gandevani S, Moghaddam-Banaem L, Montazeri A. Effect of zinc sulfate supplementation on premenstrual syndrome and health-related quality of life: Clinical randomized controlled trial. J Obstet Gynaecol Res. 2017;43(5):887-894 RCT (placebo)
Zekavat OR, Karimi MY, Amanat A, Alipour F. A randomised controlled trial of oral zinc sulphate for primary dysmenorrhoea in adolescent females. Aust N Z J Obstet Gynaecol. 2015;55(4):369-373 RCT (placebo)
Obiagwu HI, Eleje GU, Obiechina NJA, et al. Efficacy of zinc supplementation for the treatment of dysmenorrhoea: a double-blind randomised controlled trial. J Int Med Res. 2023;51(5):3000605231171489 RCT (placebo)
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 RCT (placebo)
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 Meta-analysis (6 studies)