ZMA Pure – Product Details
- ZMA contains 30 servings per container.
Zinc magnesium aspartate, or ZMA, is a popular supplement that in recent years has flooded the market amongst athletes, bodybuilders and fitness enthusiasts. It contains a combination of three ingredients zinc, magnesium, and vitamin B6. It may potentially assist in increasing strength and muscle growth and improve endurance, recovery, and quality of sleep.
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What is ZMA?
ZMA is a dietary supplement made for athletes, bodybuilders, and fitness enthusiasts. It includes the following components in various amounts and forms:
- Zinc can be found as zinc oxide, zinc aspartate, or zinc monomethionine. [R]
- Magnesium comes in three different forms: magnesium citrate, magnesium oxide, and magnesium stearate. [R]
- B6 vitamin (pyridoxine hydrochloride) [R]
These vitamins and minerals may be essential for maintaining overall health as they have the potential to help with immune function, metabolism, digestion, muscle health, and metabolism.
Most user utilize ZMA for a variety of potential purposes, including to increase testosterone, support recuperation, enhance sleep, strengthen immunity, and support muscle and strength.
The benefits of ZMA for health and performance are still only partially supported by studies.
Does ZMA work?
Despite the lack of studies on ZMA, the advantages of its constituents are well known. The natural sources of zinc, magnesium, and vitamin B6 we obtain from meals are absorbed and utilized by our bodies. Each of these compounds is potentially essential to our health.
ZMA on Testosterone
ZMA is commonly used by bodybuilders, athletes, and fitness fanatics to potentially increase testosterone.
There are conflicting findings in the research on ZMA and testosterone, with some studies suggesting it can raise testosterone levels and others finding no effect. It should be emphasized that the majority of ZMA research is quite antiquated.
Taking a ZMA tablet daily resulted in a significant rise in free testosterone by 33.5% and insulin-like growth factor 1 (IGF-1) levels by 3.6%, according to an 8-week research done in 2000 on 27 college football players. Additionally, it enhanced functional power and muscle strength. [R]
Additionally, a 2004 8-week trial of 42 resistance-trained males revealed no effect of ZMA supplementation on free or total testosterone levels. ZMA did not alter body composition or workout performance either. [R]
According to several studies, supplementing with zinc may help raise testosterone levels in individuals with low testosterone levels or zinc deficiency. But it doesn’t seem that this holds true for healthy guys. [R][R][R]
ZMA on Sleep Quality
ZMA is frequently used as a sleep aid to enhance sleep quality. The presence of zinc and magnesium together is mostly responsible for this.
According to research, magnesium may potentially help activate your parasympathetic nervous system, which aids in relaxation of the body and mind before sleep, while zinc may assist increase the quality of your sleep. [R][R][R]
Magnesium appears to bind to gamma-aminobutyric acid (GABA) receptors, which slow down neuronal activity, and assist regulate melatonin, a hormone that has the ability to control sleep-wake cycles. [R][R][R]
In comparison to a placebo, an 8-week study of 43 insomniacs found that taking zinc, magnesium, and melatonin before bedtime increased the quality of sleep and decreased the amount of time needed to fall asleep for more restful sleep. [R]
ZMA Might Promote Immunity
A strong immune system may be supported by the qualities of zinc, magnesium, and vitamin B6.
Zinc is necessary for the growth of immune cells and good cell signaling, therefore a deficiency in diet may hinder the response of the immune system.[R]
Studies have indicated that taking magnesium supplements can lower inflammatory indicators like C-reactive protein (CRP) and interleukin 6 (IL-6). Several studies have also connected a lack of magnesium to ongoing inflammation. [R][R]
Your body needs vitamin B6 to produce the antibodies needed to combat illnesses. According to research, a vitamin B6 shortage may result in a weakened immune system. [R]
However, the use of zinc, magnesium, and vitamin B6 together as a supplement to support immunity hasn’t yet been studied.
ZMA May Promote Recovery
ZMA, which combines zinc, magnesium, and vitamin B-6, aids in a potential to maximize absorption and facilitate exercise recovery. Zinc is essential for maintaining a strong immune system as well as controlling cellular growth and tissue healing.
Magnesium is essential for the production of energy, the preservation of electrolyte balance, and optimal neuromuscular function.
Can ZMA improve athletic performance?
Simply put, there is little to no data to back up claims that ZMA enhances athletic performance and muscle building in those with normal levels of zinc and magnesium.
Studies examining the effects of ZMA supplements are quite rare. Due to the fact that the only reliable research is based on individual zinc and magnesium supplementation, these alleged advantages are therefore essentially hypothetical.
Improvements in athletic performance have only been seen in this study’s participants who also had zinc- or magnesium-deficiency (insufficient levels of these minerals).
According to some experts, these deficiencies are more prevalent in athletes and fitness fanatics, probably as a result of the loss of zinc and magnesium during perspiration as well as the chance that they do not follow a balanced diet and exercise on a empty stomach.
Are ZMA Supplement Safe?
Major side effects of the ZMA supplement have not been reported. ZMA may cause health problems if used more frequently than the manufacturer’s dosage recommendations.
ZMA is a dietary supplement that also includes magnesium, zinc, and vitamin B6. Although the evidence on ZMA and testosterone is conflicting, the majority of studies indicate that ZMA won’t raise healthy men’s testosterone levels. Due to its zinc content, ZMA may raise testosterone in males with low testosterone or a zinc shortage.
However, this can also be altered by consuming calcium containing foods.
In addition to testosterone, ZMA may improve immunity and sleep quality. Numerous people, including athletes, bodybuilders, and fitness fanatics, can profit from these features.
When taken as prescribed, ZMA is generally safe. Before taking ZMA, as with any dietary supplement, consult your doctor.