ZMA

You have probably heard people talking about the popular supplement ZMA. But what exactly is it, and what is it good for? In this article, you can read all the most important things about ZMA supplements and tablets.

What is ZMA?

ZMA is a popular mineral supplement consisting of zinc, magnesium aspartate and vitamin B6. It is often used by bodybuilders, athletes and gymnasts who want to increase muscle building and testosterone levels in the body.

ZMA stands for "Zinc Magnesium Aspartate". It was originally developed by Victor Conte, the founder of BALCO Laboratories and SNAC Nutrition.

In addition to zinc and magnesium, ZMA also contains vitamin B6. This vitamin is included to enhance the absorption of the former two. All three components are vital for the body to function properly. While most people obtain sufficient zinc and vitamin B6, there are many who do not consume enough magnesium.

You can read more about each individual nutrient in the articles here:

• Read about zink
• Read about B6-vitamin
• Read about magnesium

What are the ZMA benefits?

Research from Western Washington University found that a group that did weight training and took ZMA had an increase in free and natural testosterone levels of 33.5 and 32.4 percent, respectively, versus a 10 percent decrease in a placebo group.

Supplementation of Zinc Magnesium Aspartate has also been linked to:

• Muscle strength
• Sleep
• Sexual desire
• Mood
• Selfworth

Zinc helps maintain testosterone levels and supports normal reproductive ability and fertility. Vitamin B6 aids in reducing fatigue, while magnesium contributes to normal muscle function. The combination of these three active ingredients can lead to improved testosterone levels and, consequently, enhanced protein synthesis.

This improvement leads to better training results, increased energy, and overall enhanced well-being. With improved sleep at night, you will find it easier to tackle challenges during the day, and minor mood swings will make social interactions more manageable for you.

When to take ZMA supplement?

Many vitamins and minerals that have a restorative effect on the body perform optimally during rest. Hence, it's advisable to take ZMA capsules or supplements either before bedtime or after completing a workout session. Magnesium, crucial for muscle function, aids in achieving better relaxation during sleep, facilitating improved bodily reconstruction.

Please note that Zinc Magnesium Aspartate should not be taken with foods or supplements containing calcium, as calcium can hinder the absorption of the active substances in ZMA. Calcium is found in various foods, including yogurt, milk, enriched soy milk, salmon, spinach, and chia seeds.

Are there any ZMA side effects?

While the abbreviation 'ZMA' might sound daunting, a Zinc Magnesium Aspartate supplement consists of entirely natural minerals and vitamins essential for the body, which may be deficient in one's daily diet.

When used as directed, there are typically no side effects. However, it is important to take the correct dosage and exercise caution to avoid overconsumption of any dietary supplement.

Magnesium poisoning occurs only rarely, as the kidneys remove any excess of this mineral. It is much more common to have magnesium deficiency. Among other things, this can cause you to get milder muscle spasms and cramps, and you may feel numb in parts of the body.

Zinc poisoning only occurs if you consume 10 times as much as is included in a normal dosage. Zinc poisoning is therefore also quite unusual to get, but make sure you stay below the recommended maximum of 45 milligrams per day.

All in all, there are very few things to worry about with ZMA and its side effects if you use common sense and take normal doses.

Would you like to try ZMA tablets?

The dietary supplement 4HIM TestoBalance has thousands of satisfied users throughout the Nordics. It contains, among other things, zinc, magnesium and vitamin B6, in addition to a number of other active ingredients.