ZMA (ZMA): how to take it correctly, benefits and harms

What is ZMA?

ZMA is a synergistic combination of two minerals - zinc and magnesium. In addition to them, this natural supplement contains vitamin B6. These substances are extremely important for the adequate functioning of most biological processes in human bodies. But as many observations indicate, almost 70 percent of residents of developed countries do not get enough zinc, and almost 40 percent of the adult population is deficient in magnesium. In addition, physical activity contributes to active loss of minerals and vitamins, especially for weightlifters. And zinc and magnesium deficiency are the biggest enemies on the way to beautiful muscles.

Content:

• What is ZMA?
• Why is zinc needed?
• Why is magnesium needed?
• Why do you need vitamin B6?
• Why do you need a supplement?
• ZMA and...
• How ZMA works
• Who should take it?
• When and how to take
• Side effects
• Combination with other substances
• How to use ZMA: useful practical tips
• Forms of release, description and method of use of some ZMAs

The combination of these particular chemicals has many benefits, including for muscles and the nervous system, and some researchers claim that the ZMA complex even promotes the breakdown of fats.

The creation of this supplement is credited to the founder of the Balco Labs sports club, Victor Conte. ZMA was developed as a special supplement for athletes, preventing deficiencies of minerals and vitamins in the body. It is believed that the original formula of ZMA is 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6. And this is 200% of the daily value of zinc, 113% of magnesium and 525% of vitamin B6. But why were these particular substances chosen for the complex?

ZMA – Health Benefits!

ZMA is a special supplement that was originally intended for athletes to maintain testosterone levels during intense training. However, over time, it became clear that its use is also advisable for ordinary people. Why and for what purpose will be described below.

Composition of ZMA

This supplement contains 3 main active ingredients: zinc, magnesium and vitamin B6.

ZMA components in the human body

Zinc

We can talk endlessly about the role of zinc in maintaining health, since this mineral is involved in more than 300 chemical reactions occurring in the body and is an essential coenzyme in many of them. The state of immunity depends on the level of zinc, as it affects the state of T-lymphocytes. Zinc plays an important role in the condition of skin, nails and hair. Therefore, its deficiency can cause baldness, seborrhea and acne. Photochemical reactions that occur during vision are also dependent on zinc.

Zinc is of great importance in the functioning of the endocrine glands, in particular the adrenal glands, pancreas and gonads. Part of insulin. A decrease in zinc levels negatively affects testosterone levels and the quality of spermatogenesis in the body. Therefore, maintaining it at optimal levels is important for men's health and fertility.

Magnesium

Like zinc, magnesium is also involved in a large number of chemical reactions in the body. The normal functioning of the brain and nervous system throughout the body depends on this mineral. Excessive psychological stress lowers magnesium levels, which can make a person more irritable and may have trouble sleeping. The functioning of all muscles, including the heart and blood vessels, depends on magnesium. Therefore, its additional intake is important for athletes and elderly people, who, by the way, have higher magnesium costs than young people. Also, additional intake of magnesium is recommended for patients with diabetes, since in this case its absorption is difficult.

Recent research shows that magnesium deficiency negatively affects testosterone levels, which confirms its importance for men's health.

Vitamin B6

A very important vitamin for the normal functioning of the central nervous system and hematopoietic function. Metabolic processes in the body (metabolism of fats and carbohydrates) also depend on it. Vitamin B6 promotes good absorption of magnesium and vitamin B12. Plays an important role in the formation of biologically active substances, namely histamine and the hormone serotonin. Participates in the metabolism of a large number of amino acids (cysteine, methionine, glutamine, tryptophan, etc.).

Why is zinc needed?

The human body does not have a separate “storage” for zinc. But female and male bodies constantly need this mineral, since it has important functions. Zinc is important for maintaining the functioning of the immune system, it takes part in the process of creating new cells, and is involved in metabolic processes involving carbohydrates, fats and proteins. This same mineral is indispensable for pregnant women, as well as for children during the period of active development.

Zinc is important for many chemical reactions in the body, including protein synthesis and maintaining cellular energy. Its benefit to the immune system lies in its ability to regulate the production of T cells. It also provides necessary liver protection, supports prostate health, and is indispensable for the healthy functioning of the reproductive organs.

A diet consisting of meat, shellfish, dairy products, cereals and bread generally provides an adult with sufficient zinc. Experts say: the best sources of the mineral (with high bioavailability) are meat, eggs and seafood, which also contain the amino acids cysteine ​​and methionine, which improve the absorption of the mineral. And in whole grains, in addition to zinc, phytic acid was found, which inhibits the absorption of the mineral.

But no matter how high the portions of the mineral in foods, this is not enough for bodybuilders and other athletes. For weightlifters, zinc plays a crucial role because it is essential for protein synthesis, a process that directly affects the recovery and growth of muscle mass.

The daily requirement of zinc is 15 mg, but sports supplements usually contain more of this substance.

Importance of Zinc

Zinc is so important because it is found in every cell of our body and is involved in all cellular processes. There is especially a lot of zinc in the bones, pancreas, kidneys, liver and retina.

It is a powerful antioxidant that prevents the development of cancer and is also a way to maintain ideal hormonal levels. Its deficiency reduces libido in both men and women.

On top of that, an adequate portion of zinc in the body is necessary to maintain performance and proper energy supply to the body. Zinc affects protein synthesis and is necessary for the functioning of red blood cells and white blood cells.

Why is magnesium needed?

The body needs magnesium for normal growth and to maintain healthy bones, nervous system and muscles. A deficiency of this mineral can disrupt your sleep cycle and cause insulin insensitivity. Biochemists say that magnesium contributes to more than 300 chemical reactions that occur in the body. And this, you see, is already a more than important reason to prevent a deficiency of this mineral. By the way, healthy adult men are recommended to consume about 400 mg of magnesium daily.

Typically, you can restore your supply of this substance from green leafy vegetables, whole grains, legumes, seeds, nuts and dairy foods. These products contain a sufficient amount of the mineral. Sufficient, but not for people who spend several hours a day in the gym. For heavyweight bodybuilders, dietary sources of the mineral alone may not be enough. The only way to prevent magnesium deficiency is to take a supplement.

Why do you need vitamin B6?

Vitamin B6, which is also part of the ZMA complex, has several key functions. It promotes the metabolism of proteins and carbohydrates, and also participates in the formation of hemoglobin, which is necessary for the transport of oxygen to all cells of the body. Just like other components of ZMA (zinc, magnesium), vitamin B6 in the bodies of athletes does a lot of behind-the-scenes work, so to speak: it supports the cardiovascular system, digestive organs, immunity, and promotes the health of the nervous and muscular systems. Interestingly, this vitamin promotes the production of hormones that affect mood (serotonin, norepinephrine), as well as melatonin, on which the functioning of the “internal clock” depends. But perhaps the most important reason why B6 appeared in the company of zinc and magnesium was that the vitamin helps the body absorb these minerals more efficiently. Natural sources of B6: sprouted grains, bananas, salmon fillets, potatoes, turkey, chicken.

Why do you need a supplement?

Although zinc, magnesium and B vitamins can be easily obtained from food, this is not enough for people who exercise regularly. Through sweat and as a result of prolonged muscle contraction, athletes' bodies use up nutrients faster and in larger quantities. The researchers conducted an experiment: they measured the indicators of the two most important elements for bodybuilders in the bodies of athletes before and after a 2-hour workout - zinc and iron (note that magnesium was not involved in this experiment, since it has a slightly different effect, and its losses through sweat are not so great ). It turned out that iron loss in men was 3 percent, in women - 1 percent. Athletes lost even more zinc: men lost 9% of the mineral after 2 hours of intense exercise, and women lost 8%. And this once again confirmed: athletes, like no one else, need additional intake of zinc-containing supplements. Although the importance of other nutrients cannot be reduced either.

Advantages of ZMA:

• increases testosterone levels;
• promotes rapid recovery after training and injuries;
• increases endurance;
• prevents muscle spasms;
• improves sleep.

Summarize

• ZMA is a sports nutrition containing zinc, magnesium and vitamin B6
• This supplement may improve athletic performance, but current research shows mixed results.
• Moreover, there is no evidence that ZMA can help you lose weight.
• However, its individual nutrients may provide health benefits such as improved blood sugar control, mood, immunity, and sleep quality.
• This especially applies if you are deficient in one or more of the nutrients contained in ZMA supplements.

Tags: ZMA

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ZMA and...

muscle growth

Thanks to zinc, which promotes protein synthesis, taking ZMA complex can increase muscle mass. And in combination with magnesium, this process occurs much faster. By the way, of all the sports nutrition supplements designed to improve muscle growth, the ZMA complex is considered the safest.

catabolism

During exercise, muscle (protein) catabolism occurs, resulting in the release of energy. This is a necessary evil, so to speak. But something else is obvious: the shorter the catabolic phase, the faster anabolism (muscle recovery) begins and the stronger the muscles become. The results of some studies have shown that the ZMA complex is able to blunt the production of cortisol (a catabolic hormone) and to some extent enhance the production of anabolic hormones. This discovery was made by German scientists after 4 weeks of observation of triathletes. Then the validity of this conclusion was confirmed by Brazilian researchers.

testosterone

Many people have probably heard that oysters are good for increasing libido. What do oysters, libido and sex have to do with it, you ask. And despite the fact that oysters received their fame as an aphrodisiac product precisely thanks to the zinc they contain. This substance is essential for the production of testosterone. And this hormone, in turn, is extremely important in bodybuilding. Research has shown that the combination of zinc - magnesium aspartate is one of the most effective for increasing testosterone levels (almost 2.5 times compared to the placebo group).

Testosterone, known as the male hormone, is essential for muscle development and maintaining bone density. It also affects the level of red blood cells and overall well-being. However, this so-called male hormone is also present in women's bodies, and they also experience benefits from the hormone, including when it comes to improving athletic performance. Testosterone inhibits the absorption of triglycerides and prevents excessive accumulation of fat in the body. In addition, the researchers concluded that low testosterone levels in the male body can cause the development of depression and other psycho-emotional disorders. Although too high levels of the hormone usually cause increased aggression in behavior.

Men with low testosterone levels usually suffer from erectile dysfunction, but they also experience decreased muscle mass. Increasing the concentration of this hormone can be beneficial for muscle growth, as well as reducing body fat percentage. By the way, the non-steroidal supplement ZMA can serve as a healthier alternative to hormonal drugs designed to regulate hormonal levels.

But not only zinc affects testosterone levels in the body. A number of studies have confirmed that magnesium also affects male hormone levels. Back in 2011, scientists found confirmation of this. Two groups of men took part in the scientific experiment: those actively involved in sports and those leading a sedentary lifestyle. With regular magnesium supplementation, testosterone levels increased in both groups. However, in athletes, researchers recorded a more noticeable increase in the hormone.

immunity

The fact that zinc strengthens the immune system, and its deficiency can prolong the period of a cold, reduce appetite and cause muscle atrophy, is a repeatedly proven scientific fact. On the contrary, taking a zinc magnesium aspartate supplement improves overall health. And this point is very important for bodybuilders: training will be effective only if you feel good. Weak immunity and frequent illnesses will make it impossible to regularly visit the gym.

thyroid

Scientists have determined that sports nutrition, in particular the ZMA complex, may be beneficial for the thyroid gland. Components of PMA, for example, activate the production of thyroid hormones. Why is this so important for athletes? Because the hormones produced by the thyroid gland affect the metabolic rate, and ultimately the rate of muscle tissue growth and fat breakdown.

dream

The complex of substances that make up ZMA improves night sleep. And for bodybuilders, this fact is much more important than it might seem at first glance. Healthy, proper sleep helps restore strength after an intense strength program. As scientific tests have confirmed, the ZMA complex improves and prolongs stages 3 and 4 of slow-wave sleep. And these are the so-called phases of deep sleep, when maximum restoration of the body occurs and the production of growth hormone is activated. Lack of sleep can slow down metabolism and deteriorate immunity, which makes a person more vulnerable to infections and inflammation.

By the way, some studies have confirmed that improved sleep has a positive effect on athletic performance.

Side effects from taking ZMA

No matter how good the drug is, it is certainly capable of negatively affecting users, even if the rules of administration and dosage were followed. Side effects from taking ZMA have been found to be extremely rare. However, if we talk about them in more detail, we should focus on the following indicators:

• Individual intolerance to the components of this sports nutrition.
• Reduced blood pressure.
• Gastrointestinal disorders.
• Neuralgic disorders.
• Arrhythmia.

A bodybuilder about to start taking the supplement most likely knows about the effectiveness of ZMA, but does not fully understand the chemical interaction of the components, which brings the entire body system into a resilient state and increases the anabolic effect of metabolic processes.

You can question the effectiveness, wondering whether it is true or a scam, only through your own experience, since the individual characteristics of the body are of great importance.

How ZMA works

The most famous study using ZMA was conducted by American Dr. Lorrie Brill. Under his supervision, 12 rugby players took a ZMA supplement every evening for 8 weeks. The result is an 11.6% increase in muscle strength and an almost 30% increase in testosterone levels.

Although there are results from other studies. In the same USA, researchers observed 42 men (average age 27 years) who had been involved in bodybuilding for at least a year. After 8 weeks of taking the supplement, scientists did not record any significant changes in their bodies. However, ZMA supporters explained the results of this experiment by the fact that in bodybuilders the levels of zinc, magnesium and testosterone were close to optimal, and only therefore taking the supplement did not give such noticeable results as in men with mineral deficiency.

How does ZMA affect the body?

The lack of minerals and vitamins in the body of athletes is explained by increased sweating during physical activity, along with which useful substances are released from the body.

In one study, experts measured zinc and iron levels before and after an active 2-hour workout. The results showed that in men the loss of iron was 3% and zinc 9%, while in women iron decreased by 1% and zinc by 8%. Magnesium was not included in the experiment because its consumption through sweating is minimal.

The main advantages of ZMA sports nutrition are:

• increased testosterone levels;
• rapid recovery from injuries and training;
• increasing endurance;
• prevention of muscle spasms;
• good dream.

Who should take it?

ZMA can significantly increase muscle strength and anabolic hormone levels. But even though ZMA was originally developed as a supplement for athletes, non-athletes can also benefit from it. In particular, ZMA may be useful for vegetarians, pregnant women, people with certain gastrointestinal diseases, people with diabetes, and the elderly.

True, the advisability of taking ZMA and the dosage for these categories of people should be determined by the attending physician.

ZMA in bodybuilding

The manufacturers of the ZMA line tried to enhance the results of bodybuilders’ training as effectively as possible by collecting the necessary components in one capsule. Considering the features of this drug, we can say with confidence that ZMA is a supplement whose goal is not to increase the amount of the anabolic hormone testosterone, but to supplement your diet with important microelements. Having appeared in sports nutrition stores back in 1999 in America, and then throughout the world, the supplement immediately gained fans in the form of bodybuilders and powerlifters.

The abbreviation of the drug indicates what its components are to a greater extent: Zinc and Magnesium Aspartate - that is, zinc and magnesium aspartate. Despite the fact that the sports supplement has a classic recipe of ingredients, various manufacturers, when purchasing a production permit, have the right to add additional ingredients to this recipe at their discretion. In any case, ZMA plays an important role in bodybuilding, as it has shown its effectiveness over many years.

Side effects

ZMA is a natural drug with a high level of safety. However, regular use of large doses of minerals and vitamins can also cause harm to the body. If we talk about the sports supplement ZMA, then due to its high level of zinc, it can cause stomach upset, nausea and even vomiting in some people. Typically, the body's reaction to excessive zinc intake occurs within 30 minutes after consuming the drug.

Some scientists say that regular intake (over 10 years or more) of zinc in large portions (above 100 mg per day) can cause more serious consequences than indigestion.

Among the most serious potential dangers is prostate cancer. And one more thing: regular consumption of large doses of zinc over time may require increasing the portion of copper consumed. But an overdose of magnesium most often manifests itself as diarrhea. Excessive accumulation of vitamin B6 can cause neurological disorders.

Tips for use

There are some recommendations for consuming ZMA sports nutrition:

• The body absorbs magnesium aspartate better, and therefore it is advisable to take it in this form.
• The optimal formula for men: zinc 30 mg, magnesium 450 mg, B6 10 mg.
• The optimal formula for women: zinc 20 mg, magnesium 300 mg, B6 7 mg.
• The best time to take is 2 hours after meals and 1 hour before bedtime.
• No adjustments should be made to the composition of the drug.
• For better muscle gain, ZMA can be supplemented with casein, keratin, omega fats and BCAAs.

In specialized stores, the list of ZMA sports nutrition presented is much wider; you can always select supplements taking into account individual characteristics and desired results.

Combination with other substances

ZMA, like creatine, is used by bodybuilders to maximize training results. Creatine is an amino acid found in meat and fish. ZMA is a complex of zinc, magnesium aspartate, and sometimes some other components designed to stimulate the production of growth hormone in the body. The combination of both supplements is not only safe, but also beneficial for weightlifters. But when taking both substances, it is important to follow the rules, since the method of use for each of them has some peculiarities. So, it is important to drink creatine before training, and ZMA is consumed before bed.

The combination of ZMA + casein also gives good results. By the way, this milk protein is also best taken before bed.

In addition, it is important to know that ZMA does not combine with some antibiotics (tetracycline, levofloxacin, ciprofloxacin, ofloxacin, enoxacin, norfloxacin and others).

And further. Refined sugar and white flour products also reduce magnesium and zinc levels in the blood. Foods rich in calcium inhibit the absorption of these minerals by the intestinal wall. In addition, copper and foods rich in phytates (phosphorus compounds found in whole grain breads, cereals, and legumes) also impair zinc absorption. Another prohibited product is alcohol. Alcohol reduces the absorption of zinc and magnesium and increases the excretion of minerals in urine.

Zinc and magnesium deficiency

Research has confirmed that athletes are often deficient in both zinc and magnesium. This is likely due to several factors, such as loss of zinc through sweat during exercise, increased use of the trace mineral by the body for recovery and protein synthesis after exercise, and increased loss through urine. Dietary features can also lead to deficiency.

Refined sugars, as well as white flour products such as bread, can reduce zinc and magnesium levels in the blood.

Foods rich in calcium (such as dairy products) interfere with the absorption of both micronutrients by the small intestine. Copper, as well as foods rich in phytates (phosphorous compounds found in whole grain breads, cereals and legumes), impair the absorption of zinc in the small intestine.

ZMA will help maximize muscle growth and strength, enhance fat burning and support immunity.

How to use ZMA: useful practical tips

There are several simple rules that can significantly improve the results of consuming the ZMA supplement.

1. Magnesium must be in the form of magnesium aspartate. This is the most suitable form for absorption by the body.
2. Experts have calculated the best ZMA formulas for men and women. The optimal mineral-vitamin complex for men is 30 mg of zinc, 450 mg of magnesium and 10-11 mg of B6. Composition of the complex for women: 20 mg of zinc, 300 mg of magnesium, 6-7 mg of B6.
3. An overdose of zinc can have a negative effect on the immune system and disrupt metabolic rate, which ultimately has a negative impact on muscle recovery and lowers good cholesterol levels. More than 450 mg of magnesium per day is fraught with disturbances in healthy sleep. Conclusion: you should not independently adjust the composition of the ZMA complex.
4. It is advisable to take ZMA 1-2 hours after meals and about an hour before bedtime. This program will not only maximize the absorption of minerals, but also improve the quality of sleep.
5. For optimal muscle mass gain, it is good to create a sports nutrition program from several supplements:

• testosterone booster (TBA);
• creatine;
• casein and gainer (whey protein);
• BCAAs;
• Omega substances.

How to take ZMA correctly

It is very important to choose the right time to take the supplement.

Experts recommend consuming ZMA an hour before bedtime, and 1-2 hours after eating.

This will promote maximum absorption of the supplement and improve sleep quality.

Do not take ZMA with any food, especially calcium-rich foods such as milk and kefir. Zinc and magnesium are poorly absorbed when consumed with food. In addition, zinc may impair the absorption of amino acids.