This supplement contains zinc and magnesium aspartate plus vitamin B6. ZMA dosage varies among brands. According to manufacturers, these three micronutrients support muscle growth and repair, speed recovery and boost immune function. Some say that it also helps maintain healthy testosterone levels, wards off fatigue and improves muscle function.
Unfortunately, there isn't enough scientific proof to confirm these benefits. As a study published in the journal Evidence-Based Practice shows, ZMA supplementation doesn't increase testosterone levels in previously active men. Its ingredients, however, have other potential health benefits.
Zinc supports DNA and protein synthesis, accelerates wound healing and enhances your body's natural defenses. Magnesium, another key ingredient in ZMA, contributes to more than enzymatic reactions in the human body. According to a review published in the journal Nutrients , optimal magnesium intake supports bone health and protects against osteoporosis.
This nutrient has also been shown to lower the risk of coronary artery calcification , improve exercise performance and reduce inflammation. In addition to zinc and magnesium, this formula contains vitamin B6. Also known as pyridoxine , it plays a key role in protein, carbohydrate and lipid metabolism. Vitamin B6 also keeps your immune system strong and aids in the production of red blood cells. Both zinc and magnesium may cause nausea, vomiting and digestive discomfort when consumed in excess.
According to WebMD , routine zinc supplementation might lead to kidney and stomach damage in addition to the previously mentioned side effects. Read more: Nausea After Zinc. It's important to note that these reactions are unlikely to occur if you stick to the daily recommended dosage of ZMA.
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It contains a combination of three ingredients — zinc, magnesium, and vitamin B6. Share on Pinterest. What is ZMA? ZMA and athletic performance. Benefits of ZMA supplements. Can ZMA help you lose weight? ZMA dosage and recommendations. ZMA side effects. The bottom line. Read this next. Zinc: Everything You Need to Know. Read on to find out what ZMA is, what benefits it may have, and how it could potentially improve your health and fitness.
All three components play important roles in metabolism and other functions in the body. Research has shown that athletes and those who exercise regularly can have lower levels of zinc and magnesium, this has meant that ZMA has become a pretty popular training supplement.
Zinc is an essential trace element that our body uses in various enzymes and processes throughout the body. Specifically, it plays many roles in the metabolism of macronutrients carbs, fat, and protein , cell replication, protein synthesis, growth, and wound healing.
Low levels of zinc and magnesium have been thought to limit the production of testosterone and IGF-1 insulin like growth factor , suggesting that a deficiency could limit strength and anabolism. Zinc is also not stored well in the body, requiring us to obtain it daily from our diet or a supplement. This is why taking ZMA, a good source of zinc, can be helpful. Like zinc, magnesium is present in many foods and is used widely throughout the body for biochemical reactions.
Some of the key processes that involve magnesium are energy production, muscle and protein synthesis and function, bone health, and the breakdown of glycogen for energy. Like zinc, it can be lost through excessive sweating and stress, and is commonly found at lower levels in athletes.
Our bodies use vitamin B6 for many of the same metabolic processes as zinc and magnesium, making it another component of most ZMA supplements. Based on the knowledge that athletes typically have lower levels of zinc and magnesium, coupled with their typical metabolic functions in the body, ZMA is theorised to have benefits such as the potential to increase strength and muscle building.
One study showed that ZMA, combined with resistance training, showed increases in testosterone, IGF-1 both anabolic hormones , and muscle strength. More studies focusing on the impact of ZMA supplementation in athletes who maintain adequate levels of zinc are needed to further understand all of its potential benefits.
There are many potential benefits of ZMA based on the important involvement of zinc, magnesium, and vitamin B6 in the body.
Here are a few of them:. Because zinc plays a role in protein synthesis and is assisted in protein metabolism by vitamin B6, optimising these two micronutrients could boost muscle building and lead to increases in strength. Over time, increases in strength lead to increases in size and metabolism, which can help lead to weight loss.
Zinc is well known as an immunity booster and is commonly used to fight off even the common cold. Taking ZMA to maximise zinc levels can help prevent illness and keep you feeling healthy and strong for your training.
Whether you go to the gym or not, improving energy levels may be another benefit of ZMA which makes you want to supplement it. Magnesium and vitamin B6 are so crucial for the metabolism of our food for energy that taking ZMA regularly can help us to function at the highest level and take advantage of the fuel we take in through our diet.
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