![]() One 8-week study in 27 football players showed taking a ZMA supplement daily significantly increased muscle strength, functional power, and testosterone and IGF-1 levels ( 11). Lower zinc and magnesium levels may be the result of strict diets or losing more zinc and magnesium through sweat or urination ( 9, 10).Ĭurrently, only a few studies have looked into whether ZMA can improve athletic performance. In addition, many athletes may have low zinc and magnesium levels, which can compromise their performance. In theory, ZMA may enhance these factors in those who are deficient in zinc or magnesium.Ī deficiency in either of these minerals may reduce your production of testosterone, a hormone that affects muscle mass, as well as insulin-like growth factor (IGF-1), a hormone that affects cell growth and recovery ( 8). ZMA supplements are claimed to enhance athletic performance and build muscle. It’s typically taken to enhance athletic performance, improve sleep quality, or build muscle. ZMA is a nutritional supplement that contains zinc monomethionine aspartate, magnesium aspartate, and vitamin B6. This especially applies if you’re deficient in one or more of the aforementioned nutrients ( 5, 6, 7). ![]() That said, consuming more zinc, magnesium, and vitamin B6 may provide many other benefits, such as improved immunity, blood sugar control, and mood. However, the research behind ZMA in some of these areas is mixed and still emerging. Manufacturers claim that increasing your levels of these three nutrients can help increase testosterone levels, aid exercise recovery, improve sleep quality, and build muscle and strength. This water-soluble vitamin is needed for processes such as making neurotransmitters and nutrient metabolism.Īthletes, bodybuilders, and fitness enthusiasts often use ZMA. This mineral supports hundreds of chemical reactions in your body, including energy creation and muscle and nerve function. This trace mineral is necessary for more than 300 enzymes involved in metabolism, digestion, immunity, and other areas of your health. These nutrients play several key roles in your body ( 1, 2, 3, 4): ![]() However, some manufacturers produce ZMA supplements with alternative forms of zinc and magnesium, or with other added vitamins or minerals. Vitamin B6 (pyridoxine): 10–11 mg - 650% of the RDI.Magnesium aspartate: 450 mg - 110% of the RDI.Zinc monomethionine: 30 mg - 270% of the Reference Daily Intake (RDI).ZMA is a popular supplement that typically contains the following:
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