ZMA, also known as Zinc Magnesium Aspartate, is a natural supplement that is a combination of zinc, magnesium, and vitamin B6. It was first developed by the founder of BALCO, a sports nutrition center in Burlingame, California, and is now trademarked by the company SNAC System. This is the same company that was supplying famous athletes with growth hormone releasing peptides until they were caught.
ZMA is taken by both men and women as an athletic enhancer. The supplement serves to prevent a drop in testosterone levels as well as a deficiency in zinc, magnesium, and vitamin B6.
ZMA Benefits
Bodybuilders and athletes who are looking to build muscle take the supplement to increase intense workout results. The combination of these 2 minerals and 1 B vitamin creates many natural benefits, including:
- Supports testosterone: The combination of zinc, magnesium, and B6 serves to boost testosterone levels within the body.
- Supports sleep: The magnesium in ZMA acts as a sedative and enables the body to have longer and deeper sleeping patterns.
- Increases strength: A boost in testosterone corresponds to an increase in strength. Also, the vitamin B6 aids the body’s ability to grow muscle because of the vitamin’s ability to absorb amino acids from protein.
- Increases sex drive: A boost in testosterone also corresponds to an increase in the body’s sex drive.
- Increases metabolism: The combination of zinc, magnesium, and B6 plays an important role for the metabolism. All three supplement components aid in the breakdown and storage of food and energy within the body. An increased metabolism ultimately leads to a reduction in the body’s fat storage.
- Promotes protein synthesis and cell growth: The zinc component in ZMA plays a vital role in the body’s cell growth and reproduction.
- Boosts the immune system: The vitamin B6 helps produce more antibodies, which supports the immune system by fighting off infections and diseases. Also, the zinc helps improve the white blood count, which supports the immune system by fighting off colds and viruses.
Effectiveness
A study conducted by Dr. Lorrie Brilla at the Western Washington University shows the effectiveness of ZMA with a result of an increase in testosterone and muscle strength.
Dr. Brilla compared two groups of NCAA division 11 football players: a group that took ZMA nightly for an 8 week training period, and a group that took a placebo for the same duration. The results showed that the athletes who took the ZMA had a significant increase in muscle strength in comparison to the placebo group. Source: Journal of Exercise Physiology Online
Recommended Dosage
ZMA has a recommended dosage of 3 pills per day for males and 2 pills per day for females. The pills should also be taken on an empty stomach at least 30 minutes before bedtime.
Side Effects
Because ZMA is a natural supplement, there are little to no proven side effects. However, a person who is interested in taking the supplement should consult with his or her doctor first to avoid any complications with other medications.
Sources:
http://www.livestrong.com/article/280461-what-is-a-zma-supplement/
http://www.mensfitness.com/nutrition/supplements/supplement-guide-zma
http://www.ehow.com/list_6782724_benefits-zma_.html
