Does zinc help with hot flashes during perimenopause?

Some women find that zinc helps manage hot flashes during perimenopause, though individual results vary. The connection between zinc and hot flashes involves how this supplement interacts with the hormonal and neurochemical pathways that become disrupted during perimenopause.

The evidence for using zinc specifically for hot flashes ranges from anecdotal reports to clinical studies. What matters most is whether it works for your body. Many supplements need 4 to 8 weeks of consistent use before you can fairly evaluate their effect on symptoms like hot flashes.

If you want to try zinc for hot flashes: Start with a lower dose, choose a reputable brand with third-party testing, and track your hot flashes severity daily so you have objective data. Continue your other management strategies (sleep, exercise, stress reduction) while testing zinc so you can isolate its effect.

Always check with your healthcare provider before starting zinc, especially if you take other medications or have existing health conditions.