ZMA is a supplement used primarily by athletes, bodybuilders, gymnasts, and fitness freaks. Manufacturers claim that ZMA help enhances testosterone levels, boost recovery, improve sleep quality, and build muscle and strength. However, no high-quality scientific study has found it to have any beneficial effects on muscle growth or strength. When compared to a placebo, taking a ZMA supplement daily did not raise testosterone or IGF-1 levels in 42 resistance-trained males during eight weeks. It also did not affect body composition or exercise performance. according to the results of this research.
Still, increasing your zinc, magnesium, and vitamin B6 intake can help you reduce inflammation, enhance your immune system, lower your risk of age-related diseases, speed up wound healing, reduce acne symptoms, control blood sugar, and improve your mood. This is especially true if you’re lacking in one or more of the nutrients listed above.
Zinc is an essential trace element that plays a role in a variety of metabolic functions. It helps the immune system in combating bacteria and viruses that invade the body. Zinc is also required by the body for the production of proteins and DNA, which is the genetic material found in all cells. Furthermore, zinc-containing enzymes like carbonic anhydrase and lactate debydrogenase play a role in exercise metabolism, whereas superoxide dismutase protects against free radical damage. Zinc deficiency is more common in athletes and/or people who exercise recreationally. Zinc deficiency in athletes has been linked to lowered immunological function and performance.
Magnesium is a vital mineral in the human body, as it is involved in over 300 enzyme processes. It helps with muscle and neuron function, blood pressure regulation, and immune system support, among other things. Low blood pressure, heart disease, type 2 diabetes, and osteoporosis are all risks associated with low levels of this mineral. There appears to be a link between magnesium levels and cortisol, which has been shown to have a deleterious impact on strength gains and muscle growth during exercise. Magnesium supplementation for 14 days reduced cortisol, which could hypothetically minimize catabolism during exercise, according to a 1984 study.
Athletes have been found to have lower zinc and magnesium levels, presumably as a result of increased sweating during training or insufficient consumption in their diets. Supplementing with zinc and magnesium has also been shown to be beneficial to resistance training athletes. Zinc and magnesium supplementation may increase anabolic hormonal profiles, minimize catabolism, boost immunological status, and/or improve resistance training responses, according to research.
The original ZMA recipe contains 30 mg of zinc monomethionine (270% of the RDI) and aspartate, 450 mg of magnesium aspartate (110% of the RDI), and 10.5 mg of Vitamin B6 (650% of the RDI). ZMA should be taken 30–60 minutes before bedtime and on an empty stomach, according to the prescription, to help synchronize absorption with sleep. Additionally, the product should not be taken with calcium-containing foods or supplements, as calcium inhibits zinc absorption.