Zinc is a nutrient required for so many body functions – from supporting your immunity levels to regulating blood sugar levels and maintaining metabolism. According to experts, it takes only a small quantity of this trace mineral to reap the amazing benefits. However, a zinc deficiency, especially in women, can lead to bad news as well – a serious risk to your health.

Zinc is a trace mineral that your body cannot produce – however, you can consume very small quantities to get enough for optimal health. Experts say women older than 30 years need at least eight milligrams of zinc daily, while a pregnant woman needs 11 milligrams.

“Emerging research suggests that excessive zinc levels may be linked to conditions like endometriosis, pelvic pain, and fertility issues,” Dr. Sunita Tandulwadkar, Head of the Department of Obstetrics and Gynaecology, IVF and Endoscopy Centre, Ruby Hall Clinic, told Times Now.

Zinc deficiency in women can lead to reproductive challenges due to hormonal imbalance that impacts ovarian function and gonadal development. Also, doctors say it can disrupt the delicate balance of minerals in the body, particularly with copper and iron. “This imbalance is significant because copper and iron are essential for proper blood flow and oxygenation. When zinc is excessively elevated, it can impair the absorption of these minerals, potentially leading to complications that affect reproductive health,” Dr. Tandulwadkar added.

According to studies, high zinc levels contribute to oxidative stress within reproductive tissues, increasing inflammation and potentially exacerbating conditions like endometriosis.

Endometriosis causes tissue similar to the lining of the uterus to grow in other places where it doesn’t belong. It can cause pelvic pain and heavy periods, as well as fertility issues. According to experts, this chronic condition involves endometrial cell growth outside the uterus, affecting about 6-10 per cent of women of reproductive age.

Endometriosis often leads to pain and potential complications like infertility – which impacts more than 50 per cent of women. “Elevated zinc may disrupt the normal immune responses in the pelvic area, potentially leading to chronic inflammation and pain,” said Dr. Tandulwadkar.

Additionally, excessive zinc can also affect fertility by altering hormonal balances critical for ovulation and menstrual regularity. In cases of high zinc intake, women may experience irregular cycles, which can hinder fertility over time.

Doctors say it is important to maintain a balanced zinc intake, which is essential for optimal health. Consulting healthcare professionals for individualized supplement advice and incorporating a balanced diet can help women avoid the pitfalls of excessive zinc. “This approach can support reproductive health and minimize risks associated with endometriosis, pelvic pain, and fertility challenges,” she said.

Also, many animal and plant foods are naturally rich in zinc, making it easy for most people to consume adequate amounts. Foods highest in zinc include:

• Shellfish - Oysters, crab, mussels, lobster, and clams
• Meat – Pork and lamb
• Poultry – Chicken
• Fish - Sardines, salmon, and sole
• Legumes - Chickpeas, lentils, black beans and kidney beans
• Nuts and seeds - Cashews, hemp seeds, and pumpkin seeds
• Dairy products - Milk, yogurt, and cheese
• Eggs

Doctors say animal products like meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs.

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