If you’re living with PCOS and trying to improve your chances of conceiving, or simply feel more like yourself again, it’s very common to find yourself wondering whether you’re missing something fundamental. Many women with PCOS are doing “all the right things” and still feel stuck: cycles that don’t regulate, symptoms that linger, and a body that feels harder to trust.

One nutrient that comes up again and again in this space is zinc.

Zinc isn’t a miracle cure, and it’s not a shortcut. But it is an essential mineral that quietly supports many of the systems most affected in PCOS, from ovulation and hormone signalling to insulin sensitivity, inflammation, skin health, and emotional resilience.

This guide is here to help you understand zinc to support PCOS, what the research actually says, how to use it safely, and how it fits into a bigger picture of nourishment and care — without fear, pressure, or unrealistic promises.

Zinc is a trace mineral involved in hundreds of processes in the body. It plays a role in:

• More than 300 enzyme reactions

• Gene expression and DNA repair

• Immune system function

• Antioxidant defence

• Blood sugar regulation

• Hormone production and signalling

• Fertility and reproductive health

Zinc is also involved in cholesterol and glucose metabolism, which is particularly relevant for PCOS, where insulin resistance and metabolic disruption are common¹.

Unlike some nutrients, the body cannot store zinc efficiently. That means we rely on regular dietary intake — and for some women, supplementation — to maintain adequate levels.

Research consistently shows that women with PCOS tend to have lower zinc levels than women without the condition². This isn’t incidental.

Zinc deficiency may both contribute to PCOS symptoms and be worsened by PCOS itself, creating a cycle that’s hard to break.

Possible reasons zinc deficiency is more common in PCOS include:

• Increased demand due to chronic inflammation

• Impaired absorption

• Higher urinary excretion

• Dietary insufficiency

• Nutrient depletion from medications such as the contraceptive pill

Low zinc levels have been associated with insulin resistance, dyslipidaemia, oxidative stress, and hormonal imbalance — all core features of PCOS¹².

Zinc deficiency doesn’t always look dramatic — and many symptoms overlap with PCOS itself, which is why it can be missed.

Possible signs include:

• Difficulty conceiving or irregular ovulation

• Hair thinning or hair loss

• Acne or slow-healing skin

• Increased facial or body hair growth

• Poor immune function or frequent infections

• Changes in taste or appetite

• Brain fog or low mood

• Delayed wound healing

The most common way to assess zinc status is through a serum or plasma zinc blood test. While this is currently the best available test, it’s not perfect.

Zinc is tightly regulated in the blood and distributed throughout tissues, meaning blood levels don’t always reflect intracellular zinc status. Results can also vary depending on time of day, recent food intake, and inflammation levels.

Zinc plays a vital role in:

• Follicle development and maturation

• Ovulation signalling

• Egg quality

• Hormone receptor sensitivity

Studies show that women with PCOS experiencing infertility often have lower zinc levels compared to fertile women⁵. Zinc supplementation has been associated with improvements in reproductive hormone profiles²⁵.

Insulin resistance affects a large proportion of women with PCOS and plays a central role in hormonal imbalance and fertility challenges.

Zinc is directly involved in insulin synthesis, storage, release, and receptor function. A large systematic review and meta-analysis found zinc supplementation was associated with lower fasting glucose and HbA1c levels, indicating improved blood sugar control¹.

PCOS is increasingly understood as a condition involving chronic low-grade inflammation.

Zinc has antioxidant and anti-inflammatory properties and has been shown to reduce markers such as hs-CRP in women with PCOS when supplemented appropriately⁷.

Zinc helps inhibit the enzyme that converts testosterone into DHT, a hormone linked with hair loss. In clinical trials, zinc supplementation significantly reduced hair loss in women with PCOS⁶.

Zinc has been shown to reduce unwanted hair growth, particularly when combined with magnesium, calcium, and vitamin D⁶.

Zinc supports skin repair, inflammation control, and immune balance. Randomised controlled trials show modest improvements in acne severity among women with PCOS⁷ and benefits in inflammatory skin conditions such as hidradenitis suppurativa⁸.

Lower zinc levels have been observed in women with PMS³. Supplementation of 30–50 mg during the luteal phase has been associated with reduced symptom severity and improved quality of life⁴.

• General intake: 7–8 mg/day

• Therapeutic support: 15–30 mg/day

• Short-term clinical use: up to 50 mg/day under guidance

The long-term upper limit is 40 mg/day to avoid copper imbalance.

• Zinc picolinate

• Zinc citrate

• Zinc bisglycinate

• Zinc gluconate

Zinc sulfate is effective but more likely to cause digestive upset.

• Oysters

• Red meat

• Shellfish

• Eggs

• Dairy

• Chickpeas and lentils

• Pumpkin seeds

• Cashews and almonds

• Whole grains

Zinc supports PCOS most effectively alongside:

• Regular meals and blood sugar stability

• Adequate protein

• Anti-inflammatory nutrition

• Sleep and nervous system regulation

• Gentle, sustainable movement

For many women, zinc is safe and supportive when used appropriately, particularly for ovulation and egg quality. Dosing should be individualised with professional guidance.

Zinc may support ovulation and hormone signalling indirectly but does not force cycle regulation.

Most women notice subtle changes over 8–12 weeks.

Yes, within safe limits and with attention to copper balance.

Zinc is not a cure for PCOS — but it can be a powerful ally when used thoughtfully.

As part of a compassionate, whole-body approach, zinc to support PCOS may help improve fertility outcomes, metabolic health, and overall wellbeing. Your body isn’t broken. It’s asking for support.

If you’d like to continue learning about hormone balance, PCOS, and natural support strategies, you may find these guides helpful:

• Hormonal Health Guides
  A collection of evidence-based blogs exploring PCOS, cycle health, fertility, stress, and hormonal balance.
  https://www.myovacare.com/blogs/news

This article is for educational purposes only and is not intended to replace medical advice. Always consult a qualified healthcare professional before starting any supplement, particularly if you are pregnant, breastfeeding, or managing a medical condition.

1. Olechnowicz J et al. J Physiol Sci. 2018;68(1):19–31.

2. Nasiadek M et al. Nutrients. 2020;12(8):2464.

3. Carlini SV et al. Int J Womens Health. 2022;14:1783–1801.

4. Naraoka Y et al. Healthcare (Basel). 2023;11(9):1289.

5. Abedini M et al. J Trace Elem Med Biol. 2019;52.

6. Maktabi M et al. Biol Trace Elem Res. 2018;182(1):21–28.

7. Jamilian M et al. Biol Trace Elem Res. 2016;170(2):271–8.

8. Hessam S et al. J Dermatol Sci. 2016;84(2):197–202.