Ray Peat on Zinc

January 29, 2026

Dietary Relief of Tension Caused by Excess Copper or Estrogen

"Tension caused by too much copper or estrogen can be alleviated through diet. Usually, zinc supplementation is necessary – about 20 mg per day; for this issue, around 30 mg of vitamin B6 has been recommended, but the amount varies by individual. Other B vitamins as well as vitamins E and A should also be used."

Nutrition For Women

Nutrient Needs for Stress Resistance and Recovery

"Stress apparently increases a person's need for all nutrients, including calories and protein. The vitamins most commonly used for stress resistance are A, C, E, and pantothenic acid. The minerals magnesium, calcium, potassium, and zinc can help in the early stages of stress, and sodium supplements may be necessary in the final, extreme stress phase when the adrenal glands are exhausted."

Nutrition For Women

Healing Effects of Zinc and Transdermal Absorption

"For years, people have observed that zinc oxide ointment speeds healing, just as zinc in the diet improves healing. It has been found that zinc chloride dissolved in vegetable oil effectively raises blood zinc levels when applied to the skin."

Nutrition For Women

White Stripes on Nails as an Indicator of Zinc Deficiency

"White stripes across the fingernails, especially on the right hand, seem to indicate zinc deficiency. Menstruation can lead to zinc loss, so some women have five or six spots evenly distributed along the nail length, each corresponding to a menstrual period."

Nutrition For Women

Zinc Deficiency Related to Estrogen Excess and Its Dietary Consequences

"Zinc deficiency is often associated with a lack of vitamin B6 and an excess of copper; since estrogen is linked to zinc loss, other nutrients – including vitamin E and folic acid – should also be considered when nails have white spots."

Nutrition For Women

Estrogen-Altered Nutrient Needs for Blood Sugar Stability and a Healthy Pregnancy

"Vitamin E, vitamin A, and magnesium are additional nutrients that help maintain blood sugar. Vitamin B12 is needed to utilize vitamin A. Folic acid, vitamin B6, and zinc are depleted by elevated estrogen levels and are especially important for a healthy pregnancy. Too much copper can lower blood sugar; too much iron can destroy vitamin E, and a vitamin E deficiency can cause jaundice, which may affect the baby's brain."

Nutrition For Women

The Difficulty of Safely Separating Zinc and Cadmium

"It is difficult to separate cadmium from zinc, and cadmium is toxic, so zinc supplements should be used cautiously. Biological purification (as with oysters) is usually more effective than industrial refining."

Nutrition For Women

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