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Zinc is essential for hormone regulation, immune function, and antioxidant defense. During menopause, declining estrogen may affect zinc absorption and utilization. Some studies suggest zinc supplementation could help with symptoms like hot flashes, sleep issues, and hair thinning, but evidence is mixed and mostly observational. There is no strong clinical consensus for routine zinc supplementation in menopause. A balanced diet rich in zinc (pumpkin seeds, legumes, meat) is generally sufficient. Caution: excessive zinc can lead to copper deficiency and impair immunity. Testing zinc levels before supplementation is advisable. Overall, zinc is a supportive nutrient but not a standalone therapy for menopause. Individual needs vary, and a holistic approach including diet, exercise, and stress management is key.