Why Zinc Matters for Your Hormones

By Dr. Dave LaMond, Medical Director – Blue Sky MD 

Zinc is one of those small nutrients that quietly does big things. It’s a trace mineral, meaning we only need it in tiny amounts, but it’s involved in almost every step of hormone production, signaling, and balance. Without enough zinc, the hormone system starts to lose its rhythm. 

For Patients: Why Zinc Matters for Your Hormones

Your body uses zinc as a cofactor in over 300 enzyme reactions, many of which directly impact hormone production and function. When zinc levels drop, it’s like trying to run a complex machine with missing parts. Things start to malfunction in ways you might not immediately connect to this single mineral. 

Thyroid Health: 
Zinc helps your body convert the “storage” thyroid hormone (T4) into its active form (T3) and keeps your thyroid receptors working. 

Without adequate zinc, you might have normal thyroid hormone levels on paper but still experience symptoms like fatigue, brain fog, and difficulty losing weight because your cells can’t properly use the hormones you’re producing.

Reproductive Health: 
In men: Zinc is concentrated in the prostate and is essential for testosterone production and healthy sperm. Studies show that even mild zinc deficiency can reduce testosterone levels by up to 30% and significantly impact sperm quality and count.

In women: Zinc helps regulate ovulation and balance hormones—especially important for PCOS. It acts as an anti-androgen, helping to lower excess male hormones that can cause acne, unwanted hair growth, and irregular cycles. This is another reason why zinc matters for hormone health in women struggling with hormonal imbalances.

Blood Sugar & Metabolism: 
Zinc plays a role in insulin function, helping control blood sugar and support weight management. 

Mood & Appetite: 
Zinc influences brain chemicals that affect mood and regulates leptin, the hormone that tells your brain when you’re full. 

Signs You Might Need More Zinc

• Frequent infections or slow wound healing
• Hair loss or brittle nails
• Loss of taste or smell
• Skin issues like acne or eczema
• Irregular menstrual cycles
• Low libido or fertility issues
• Poor blood sugar control
• Mood changes or brain fog

When Zinc Can Help Most: 

• Low thyroid function (hypothyroidism) 
• PCOS 
• Low testosterone or fertility concerns 
• Insulin resistance or metabolic syndrome 

Zinc in Food Sources vs. Supplements

While oysters, beef, pumpkin seeds, and cashews contain zinc, many people struggle to get enough from diet alone, especially vegetarians, people with digestive issues, or anyone taking medications that deplete zinc (like birth control pills or acid blockers).

This is where strategic supplementation can play an important role.

Typical Supplement Range: 

15–40 mg of zinc per day is common. If you take zinc long-term, you may need extra copper to keep levels balanced.

Supplementing Copper to Prevent Deficiency

If taking zinc for more than 2–3 months, add 1–2 mg copper (glycinate or gluconate) to maintain mineral balance. This prevents copper deficiency, which can cause fatigue, anemia, or nerve issues. 

For Clinicians: Key Clinical Highlights 

Understanding why zinc matters for hormone health at the molecular level helps clinicians make targeted interventions:

Thyroid Function: 
Required for 5’-deiodinase activity (T4 → T3 conversion) and thyroid receptor binding. 

Reproductive Hormones: 
Supports Leydig cell testosterone synthesis, spermatogenesis, and 5α-reductase activity for DHT production; regulates ovulatory cycles.

Metabolic Health: 
Improves insulin sensitivity, pancreatic β-cell function, and glycemic control in deficiency states. 

Neuroendocrine Function :
Influences leptin signaling, IGF-1 activity, and mood-related neurotransmitters. 

Dosing:  

• 15–40 mg/day elemental zinc; monitor for copper deficiency with long-term supplementation. 
• Copper: 1–2 mg/day elemental copper when zinc ≥30 mg/day is used for >2–3 months (maintain zinc:copper ratio of ~8–15:1)

Clinical Targets: Consider in hypothyroidism, PCOS, hypogonadism, metabolic syndrome, and unexplained hormone resistance. 

Consider Zinc Supplementation, but do it carefully!

While zinc supplementation can be very beneficial for a long list of reasons, it’s also important to remember that you can overdo it. Check in with your primary care provider or contact us here Blue Sky MD if you’re concerned you’re not getting enough zinc (or too much). We’re here to help!