As we can see, this mineral shares many of the same functions as zinc. And, as we might imagine, it is found in many of the same foods. The final component of this supplement is vitamin B 6 , which functions as an important co-enzyme for many fundamental metabolic reactions and helps the body produce important neurotransmitters, like serotonin and norepinephrine 3. And, once again, we find this in the same types of foods. The one major study I was able to find, looking at the effects of ZMA supplementation on training adaptation, found absolutely no correlation between the two 4.
My one major concern with the supplement in its current form is the possibility of supplemental zinc and magnesium note: in synthetic form, not natural competing for absorption, which does seem to be grounded in empirical evidence 5.
Anecdotally, it has been brought up by users that oddly vivid dream experiences were elicited when taking the supplement. It appears that this effect stems from the pyridoxine vitamin B 6 , and evidence points to its leading to an increase in cortical arousal during REM sleep, the stage during which dreaming is most vivid 6. That said, it is imperative to read between the lines in such studies, as further inspection tells us far greater amounts of the nutrient than can be found in the typical serving of ZMA are required to elicit such an effect.
The anecdotal prevalence of these weird dreams when taking the supplement may still hold some weight, as lower dosages might still cause a low-grade cortical response, but this is entirely conjecture. The takeaway: Certainly, the claims made for ZMA supplementation can be ascribed to intake of each of its individual ingredients, but no current merit stands for its use as a compound supplement.
Want to improve sleep? Lost password? Recover my password. First time on the Gymnordic? What is ZMA? Why is ZMA useful for you? Zinc and magnesium are important minerals for the body to function at its best ZMA supplies your body with essential minerals and vitamin without which your body cannot function optimally. Previous post Next post. Free fitness news in your inbox. Sign me up. Follow us Read more interesting news in your newsfeed.
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Dec 08, Dec 05, Five Tips to Sleep Better. Nov 10, Aug 16, How to speed up metabolism? If you're someone who doesn't feel that taking ZMA is critical for your results, you may change your mind after reading this article.
ZMA is not a testosterone booster. Yes, research shows that it may help athletes maintain higher testosterone levels during intense training periods, though it is not designed to boost levels of the primary muscle-building hormone. It's simply the most effective way to supplement with two very critical minerals: zinc and magnesium. 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 critical for protein synthesis, the molecular mechanism that leads to muscle recovery and growth. Numerous research studies have suggested that zinc and magnesium help enhance 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's important for healthy function of the cardiovascular system, metabolic rate, and of course bone health. In fact, numerous research studies have suggested that these two minerals help enhance muscle size, muscle strength, and fat loss, not to mention overall health and well-being. Research suggests that ZMA has significant anabolic benefits.
They reported that the athletes taking the ZMA supplement experienced more than a percent increase in testosterone levels, and about a 5-percent increase in levels of the insulin-like growth factor 1 IGF In addition to the improvements in their anabolic hormone levels, the ZMA-supplemented athletes made significantly greater gains in strength and power, and achieved better sleep quality , than a placebo group.
Better sleep quality also helps to aid muscle recovery from tough workouts. These benefits occurred in the ZMA group despite the fact that the analyses of their diets found that the athletes were all consuming well over the recommended intake for zinc.
In addition to the study performed by the Western Washington University researcher, several other studies have also found that zinc and magnesium offer potent anabolic properties. A study from Selcuk University Konya, Turkey reported that four weeks of zinc supplementation in men increased testosterone levels at rest and after exercise.
Researchers from the USDA reported that zinc depletion decreased muscle endurance in subjects. This means that maintaining optimal zinc levels is critical for your ability to complete a number of reps with a given weight.
The same Western Washington University research team that did the ZMA research also discovered in an earlier study that when subjects supplemented with magnesium while following a 7-week leg training program, their leg strength increased by percent more than those taking a placebo.
Both zinc and magnesium are also suggested to blunt cortisol, a catabolic hormone. German researchers found that triathletes taking a magnesium supplement for four weeks maintained healthy cortisol levels at rest and after a triathlon, as compared to athletes taking a placebo.
And Brazilian researchers also reported that subjects supplementing with zinc maintained healthy cortisol balance. ZMA may also boost growth hormone GH levels, albeit indirectly. ZMA enhances sleep quality due to magnesium's ability to normalize and extend stage 3 and stage 4 slow-wave sleep. This is critical, as deeper sleep can help to raise GH levels, which peak during the night.
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