Evidence check: Zink in the context of Wechseljahre

Zinc is often discussed in the context of menopause due to its involvement in hormone metabolism, immune function, and bone health. Some observational studies suggest that low zinc status may be associated with increased hot flashes, sleep disturbances, and mood swings. However, the overall evidence is weak: there are no large randomized controlled trials demonstrating clear efficacy of zinc supplementation for menopausal symptoms. Additionally, high zinc intake can interfere with copper absorption, potentially leading to copper deficiency. A blood test for zinc is advisable before supplementation, as both deficiency and excess can be harmful. Most women in menopause obtain sufficient zinc through diet (e.g., meat, nuts, whole grains). Based on current evidence, a general recommendation for zinc supplements cannot be made. If supplementation is considered, it should be discussed with a healthcare provider and limited to 10–15 mg per day.