February 01 2021
ZMA supplements generally consisting of three main ingredients zinc, magnesium, and vitamin B6 are highly popular supplements used by athletes, fitness enthusiast and bodybuilders, where Zinc supports your system and muscles, Magnesium plays a task in metabolism and muscle health and helps manage sleep and B6 acts by boosting your energy.
In this article, you will get to know more about ZMA supplements and their uses.
What is ZMA?
ZMA supplements consists of the following formula:
Zinc monomethionine: 30 mg
Magnesium aspartate: 450 mg
Vitamin B6 (pyridoxine): 10–11 mg or
Though, there are some manufacturers who produce ZMA supplements with other forms of zinc and magnesium, or with other additional vitamins and minerals.
These nutrient have various role in benefitting your body such as:
Zinc: This trace mineral is essential for at least 300 enzymes that are involved in metabolism, digestion, immunity, and other areas of your body health.
Magnesium: This mineral supports many chemical reactions in your body, such as energy production and muscle and nerve function.
Vitamin B6: This vitamin is required for processes like making neurotransmitters and nutrient metabolism.
ZMA makers claim that increasing these three nutrients in your body can build the strength of your muscle, increase stamina, speed muscle recovery, and improve the standard of your sleep.
But there's not much of research to back that up.
Role of ZMA in boosting athletic performance
Manufacturers of ZMA supplements have claimed that ZMA reinforces athletic performance and build muscle.
In theory, it is true that ZMA can enhance these factors in those individuals who are deficient in zinc or magnesium. This deficiency can lead to reduction in the production of testosterone, a hormone that directly affects muscle mass, as well as insulin-like growth actor (IGF-1), that influences cell growth and recovery.
Additionally, there are many athletes who have low zinc and magnesium levels, which may further affects their performance. Reduced zinc and magnesium levels could also be the results of strict diets or losing more zinc and magnesium through sweat or urination. Till now, only a couple of studies have researched into whether ZMA can improve athletic performance.
According to an 8-week study in 27 football players it was revealed that taking a ZMA supplement daily substantially increased muscle strength, functional power, and testosterone and IGF-1 levels
But, another 8-week study in 42 resistance-trained men showed that taking a ZMA supplement daily didn't raise testosterone or IGF-1 levels in comparison to a placebo. Furthermore, it didn't improve body composition or exercise performance.
Therefore, the claim that ZMA boosts athletic performance is still not sure and requires more research. You can try Alvizia's ZMA supplements that can aid in boosting your athletic performance.
Role of ZMA in Improving sleep quality
Zinc and magnesium combination, together aids in in improving the standard of sleep quality. From research, it has been suggested that the magnesium present supports in activating the parasympathetic nervous system, that is responsible for making your body feel peaceful and relaxed.
The zinc present, on the other hand, complements magnesium and further aids in improving the quality of the sleep.
Side effects of ZMA
As such no major side effects of ZMA are reported, but there might be health concerns if the supplements are taken more frequently than the manufacturer suggests.
For instance, taking too much zinc or magnesium can lead to diarrhoea, nausea, and cramping, and when taken in high doses over a period , zinc can weaken the body's immunity and its levels of HDL, or "good," cholesterol. In one study it was also found that men who took 100 milligrams of zinc supplements for 10 years were more likely to have prostate cancer , but the rationale isn't clear. Taking supplemental B6 may also cause nerve damage.
Furthermore immediate concerns of zinc and magnesium include, is that they can make it harder for your body to absorbs few other drugs, like antibiotics; and B6 supplements can enhance the side effects of certain drugs.