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5 reasons to take ZMA
TABLE OF CONTENTS
If you are a conscientious athlete, taking ZMA will help you achieve better results and overall well-being.
In this article, we will cite some of the main reasons that highlight the importance of taking ZMA and how it affects various cofactors in the athlete's body.
It is strongly supported by clinical research as an effective supplement for improving muscle recovery, increasing muscle size and strength, and even helping to lose fat; and although it is not a direct testosterone booster, it can maintain testosterone levels during an intense training program.
We have been recommending ZMA supplementation for many years. However, because it is a mineral and other supplements such as creatine and NO boosters seem to promise more, few people feel the need to bother learning more about it and why to take it, which is unfortunate.
What is ZMA?
By taking ZMA, you will gain access to a revolutionary patented formula that combines zinc, magnesium, and vitamin B6 in specific concentrations and special forms, helping you broaden your horizons by stimulating anabolic hormones and strength.
Zinc is an essential trace metal that is vital for a variety of physiological and biochemical processes. It is a cofactor for the production of more than 300 enzymes and 1,000 transcription factors (proteins that transcribe DNA). Its specific benefits are listed below:
- Maintain a healthy immune system.
- Strengthen muscles.
- Support growth.
- Heal wounds.
- Build the proteins and molecules that form the basis of all our cells.
- Improve taste and smell.
- Support vision.
Meanwhile, magnesium is a mineral involved in more than 600 enzymatic reactions, with the following benefits:
- Strengthen the immune system.
- Maintain nerve function.
- Support muscle health.
- Regulate blood pressure.
- Improve sleep.
In addition, vitamin B6, also known as pyridoxine, is necessary for more than 100 enzymatic reactions. Its main benefits are:
- Maintain a healthy immune system.
- Achieve good blood circulation.
- Support nutrient metabolism.
- Stimulate energy metabolism.
- Enhance cognitive development.
- Regulate mood.
Why do minerals matter?
Zinc is an essential mineral with antioxidant properties that stimulates the activity of many enzymes in the body.
These enzymes are critical for numerous biochemical reactions. Zinc has been found to be essential for protein synthesis, the molecular mechanism that leads to muscle recovery and growth.
In addition, numerous research studies have suggested that zinc and magnesium help improve muscle size, muscle strength, and fat loss, not to mention overall health and well-being.
Magnesium is also an essential mineral involved in numerous reactions in the body. It is important for healthy cardiovascular function, metabolic rate, and, of course, bone health. Together, zinc and magnesium offer a wide variety of physical and performance benefits.
In addition to these compounds, mineral supplements in general can help you enhance your abilities in one way or another, whether inside or outside the gym.
Zinc losses during exercise
Another important factor affecting zinc concentration levels in the body for those involved in intense training is zinc loss through sweat.
A study published in the International Journal of Sports Nutrition and Metabolism showed that iron and zinc are lost through sweat during a 1- to 2-hour exercise session [1].
Researchers found that while iron losses were limited to just 3% and 1% for men and women, respectively, in terms of iron, the loss of zinc was much higher, reaching a total of 9% and 8% of the minimum daily requirement.
This shows that after a hard training session, zinc losses through sweat can be much higher than those of other minerals, indicating the need for replacement.
The body may have mechanisms for conserving iron during exercise; however, it cannot get rid of the same amount of zinc.
Likewise, any athlete who takes their athletic ability seriously may require extra support. In this case, using natural anabolic supplements can help boost both recovery and performance, with a dual action inside and outside the gym.
Reason 1: Is ZMA important for immunity?
Almost everyone has had the following experience: they feel ill or wonder whether they can go to the gym for a workout.
The general rule is that if a person feels well from the neck down, they can continue with that training, but if their body aches, movement feels slow, and getting out of bed feels like a workout in itself, it is better to let that training period pass and rest.
This type of event is far too common, and a buffer should be considered for the ability to train properly, so everything possible must be done to keep the immune system strong and maintain it regularly.
A study published by Wayne State University School of Medicine suggests that zinc supplements combined with other minerals have a positive effect on reducing oxidative stress levels and inflammation throughout the body.
Since one of the main components of ZMA is zinc, it is preferable to add this supplement to your nutrition plan, as it may increase the likelihood of warding off the common cold, as well as any other illness that may try to suppress the immune system.
Reason 2: Does ZMA address nutritional deficiencies?
Another reason to consider taking ZMA as a supplement and adding it to your daily diet is that zinc is one of the nutrients that many people fail to accumulate while consuming a normal mixed diet.
The greatest sources of zinc are oysters, beef shanks, crab, and pork, foods that are not normally eaten very frequently.
A study published in the journal Nutrition evaluated the overall food intake, body composition, and biochemical profile of endurance athletes. The research found that although overall protein consumption was sufficient among the athletes, they fell short on this key nutrient, with zinc being the main one.
Other nutrients generally reported as deficient include magnesium, potassium, vitamin E, and calcium, all of which play an important role in muscle contraction.
Therefore, if you are not getting adequate amounts of these nutrients, you may notice a negative impact on athletic performance.
Reason 3: Does ZMA increase testosterone?
It is well known that testosterone is one of the most predominant hormones acting in the body when it comes to muscle building.
Generally speaking, the higher the level of testosterone circulating through the body, the greater the chances of synthesizing lean muscle mass.
Zinc is a mineral directly linked to testosterone in men; therefore, it will help have a positive impact on overall progress.
For many researchers and science in general, consuming 5 mg per day promotes higher testosterone levels in the body. Most ZMA products on the market contain a good amount of the mineral, so reaching this dose through supplement use should be easy.
Nevertheless, alternating it with supplements to naturally improve testosterone may also help; in fact, it could be a complete solution, as long as you use the following products.
Reason 4: Can ZMA stimulate thyroid function?
Another reason to take ZMA is that zinc may help increase the concentrations of both thyroid hormones and testosterone, both at rest and after strenuous exercise.
A study examined the impact of oral zinc supplementation over four weeks in previously sedentary men and found that after this period of frequent training, thyroid hormone and testosterone levels were not as low as before.
Reason 5: Can taking ZMA improve sleep?
Another benefit commonly associated with taking ZMA is better sleep. You should generally take it 30 to 60 minutes before going to bed.
Recent research has shown that low zinc levels may contribute to lack of sleep and that supplements containing this mineral can lead to improvements.
Some types of brain neurons are filled with vesicles containing zinc, and the local release of zinc affects the function of a variety of brain receptors and other neurotransmitters.
- There is no doubt that sleep and diet are closely related. In a study of 120 healthy people, the group that consumed zinc-rich foods took less time to fall asleep and showed better sleep efficiency.
Likewise, scientists still do not fully understand magnesium’s role in sleep. However, it appears to play an important role in calming brain activity, which may help our bodies prepare for sleep.
Magnesium is believed to stimulate the GABA pathway, the pathway in the brain responsible for calming excitatory neurons (in other words, calming the brain). It also blocks N-methyl-D-aspartate (NMDA) receptors, which again reduces excitatory brain activity.
On the other hand, it also increases melatonin (the “sleep hormone”) and reduces cortisol (the “stress hormone”) in people with insomnia.
Finally, maintaining low levels of vitamin B6 is associated with depression and lack of sleep. This may be explained by the fact that vitamin B6 is necessary for the production of the hormones serotonin and melatonin. These hormones play an important role in sleep regulation.
A powerful combination
At a meeting of the American College of Sports Medicine, initial research on the zinc-magnesium combination was presented. After 8 weeks, strength was measured using an isokinetic machine, and it was concluded that strength increased by 12% to 18% in the group supplemented with magnesium and zinc [2].
Likewise, free and total testosterone levels increased by 34% and 32% in the supplemented group, while the placebo group experienced decreases of 10% and 11%.
The most widely discussed and significant study on how to take ZMA is the following one conducted by Brilla et al. at the University of Washington [3].
This study reported that the supplement significantly increases free testosterone levels and muscle strength in NCAA football players. Specifically, athletes who took it every night during an eight-week spring training program had muscle strength gains 2.5 times greater than those of a placebo group.
In practical terms, this means that if the placebo group improved by only 10 kg, the ZMA group would improve by 25 kg. Overall, the supplemented group’s strength increased by 11.6%, compared with an increase of only 4.6% in the placebo group.
- The increases in muscle strength may have been mediated by increases in anabolic hormones.
- There was a 30% increase in free testosterone levels, along with a slight increase in IGF-1, compared with a 20% decrease in the placebo group.
This study shows that increases in anabolic hormone levels and muscle strength can be induced in strength-trained athletes by taking ZMA, which triggers physiological changes associated with elevated hormonal responses.
What details should you keep in mind when taking ZMA?
Although taking a simple zinc and magnesium supplement together can provide adequate amounts of these important minerals and costs less, it is still better to take ZMA.
The form of zinc and magnesium used in this supplement is a chelate known as zinc monomethionine/aspartate and magnesium aspartate.
This form helps minimize interference with the absorption of these two minerals. In addition, this form of ZMA provides zinc aspartate and magnesium aspartate in the appropriate doses, as well as the proper amount of vitamin B6, which helps the body absorb and use magnesium.
At specific doses, they produce positive effects on hormone levels and strength.
- Men should take supplements providing 30 mg of zinc, 450 mg of magnesium, and 10–11 mg of B6—no more and no less.
- Women should take a dose of 20 mg of zinc, 300 mg of magnesium, and 6–7 mg of B6.
Since a full dose of ZMA is usually 3 capsules, women can achieve the appropriate dose by taking 2 capsules. Also keep in mind that zinc has its own nutritional considerations.
Remember that we have the widest variety of ZMA supplements to buy.
What about minerals that interact?
Consuming too much zinc—more than 50 mg of absorbed zinc—can negatively affect the immune system and metabolic rate, hinder recovery and muscle growth, and even reduce beneficial HDL cholesterol levels.
It can also interfere with copper absorption. In other words, the effects will be the opposite of what was originally intended.
On the other hand, taking more than 450 mg can interfere with optimal sleep, so the timing of the dose is relevant.
It is recommended to take ZMA approximately 1 hour before going to bed and 1–2 hours after eating.
This will not only help maximize its absorption and utilization, as confirmed by clinical research, but at this time of day it will also improve sleep quality.
It is essential that you do not take ZMA with any food, especially foods rich in calcium, such as dairy products. Both zinc and Magnesium are poorly absorbed when taken with food.
Sometimes, it is a two-way street. Calcium, for example, interferes with zinc absorption, while zinc interferes with amino acid absorption.
Here, one way to improve ZMA absorption is to take it with 5 mg of BioPerine, a black pepper extract that improves absorption.
Undoubtedly, any of the ZMA products may work for you, but there are other products with zinc that are also effective.
Conclusions
There is still disagreement about ZMA supplementation. Although the supplement receives critical acclaim from the bodybuilding industry and many athletes, its mechanisms of action still need to be studied.
The large-scale studies conducted on taking ZMA, such as those described above, have favorable conclusions and results supporting it. In any case, whether scientifically or following bro-science, its action is more than clear:
- Increases strength.
- Maintains high testosterone levels.
- Raises growth hormone and IGF-1 levels.
- Stimulates the development and maintenance of muscle mass.
- Improves sleep patterns.
Although there is no standard dosage, the most successful ZMA products contain: Vitamin B6: 11 mg, Magnesium: 450 mg Zinc: 30 mg.
Generally, it is recommended to take it before bed on an empty stomach, following the same dosage recommendations indicated above.
However, certain companies recommend doubling or tripling that dose as long as the ratio remains constant. Whether this is an advertising ploy by companies to sell more products or simply a positive performance enhancement, the formula still needs to be determined through appropriate scientific studies. Likewise, it is currently believed that none of the doses are associated with toxicity, except for interactions between minerals.
After all, you want to perform better and rest better. While this also depends on testosterone, we would like you to watch this video about how to maintain naturally high levels, which is related to many factors, including sleep and taking the right nutrients.