ZMA benefits, through increased Zinc and Magnesium concentration, ensure that your thyroid hormones are in good action, thus helping you build muscle mass and burning body fat faster because of improved metabolic rate. Testosterone is a part of hormone group called androgens.
From a fitness perspective, it is important as it encourages the growth of lean muscle mass in male adults. It does so by stimulating protein synthesis in the body. During resistance workouts, testosterone plays a key role in reducing muscle trauma and stimulating protein synthesis. It binds itself to the muscle cells receptors and pushes the bio chemical signal into more action, resulting in an increase in protein production. Testosterone is also linked to the growth hormone which is released during workouts.
It too results in an increase in protein production. All this action during exercising means improved muscular strength and size and better recovery post rigorous workouts. After reading through the ZMA benefits, it is likely you may ask, why not take zinc or magnesium dose separate, or why do I need the ZMA supplement benefits? It is an obvious question which sprung into my mind too. We all know that these three minerals can be sourced from a variety of food.
Having said that, supplements are always meant for people, who train regularly and rigorously. During the gym hours, we lose a lot of vitamins and minerals, through sweating and muscle contractions.
It naturally affects our regular body mechanisms and this is the time, we need supplements to bring our body back into a normal course of action. To answer the first part of the question, regarding the ZMA supplement benefits, this natural mineral supplement is powerhouse performance delivered. Additionally, in a four week study into the effects of magnesium supplementation in sportsmen, testosterone levels were measured at four intervals: resting before supplementation, post-exercise before supplementation, resting after supplementation, and post-exercise supplementation.
The researchers concluded supplementing with magnesium can in fact increase testosterone in sedentary individuals as well as athletes. Zinc and magnesium supplements have been linked to helping people with diabetes control their blood sugar levels. The level of Magnesium in the body is likely to decline in those who are diagnosed with diabetes, and can in fact fall dangerously low in those suffering from severe diabetic retinopathy.
A deficiency in magnesium has been shown to directly negatively impact the blood sugar control of type 2 diabetics. Additionally, a zinc deficiency has also been identified to contribute to the development of diabetes in some people.
Zinc has been identified as a crucial element in insulin metabolism, as well as being a powerful guardian against viral infections and may act to protect beta cells from destruction. Those suffering with type 1 diabetics more often than not have a zinc deficiency, and supplements such as ZMA have been shown to lower blood sugar levels in some type 1 cases.
In a study published in The Journal of Nutrition, examining over 52, people with diabetes, a higher intake of magnesium resulted in lower fasting blood sugar and lower fasting insulin levels. This is relevant to those with diabetes looking to lose weight, as lower insulin levels have been proven to positively impact the body's ability to access fat for fuel. Diabetic patients with high fasting insulin levels may find it more difficult to lose weight.
Based on findings, Magnesium may increase the body's insulin sensitivity bringing down blood insulin levels, therefore, has been linked to potentially acting as a great option as a supplement for diabetic patients.
In order to understand our blood sugar more, you may want to look into the types of body fat and how they can in fact regulate blood sugars. Overall, both zinc and magnesium appear to have strong support for stabilising fasting and feeding blood sugar. Though research into their use in combination is limited, in theory, ZMA supplementation could prove a brilliant option for prediabetic patients, diabetic patients or anyone concerned about their fasting blood sugar following intermediate fasting plans.
Magnesium is vital for optimal brain function in clinical mental health conditions, such as depression linked to deficiencies. Therefore, low magnesium in the body can result in increased depression symptoms. For example, a study of 8, adults found a significant link between low magnesium intake and depression, particularly amongst young adults and another week study showed daily magnesium supplementation reduced depression just as effectively as antidepressants.
These results have been widely repeated suggesting magnesium can be a valuable addition in lifestyles to help manage depression, consequently confirming ZMA benefits mood levels. Zinc has also been directly linked to depression, with research finding that those who have been medicated for a zinc deficiency also experiencing antidepressant effects subsequently. The way in which zinc does this is thought to be by increasing serotonin in the brain, the equivalent mechanisms of how Selective Serotonin Reuptake Inhibitors SSRIs work.
SSRIs are the most widely distributed form of antidepressant. If you would prefer a more organic way to improve your mood, then you can find a whole host of ideas on our best natural mood boosters that you can do right now list.
As we have mentioned, low magnesium in the body is often associated with low testosterone, which has been linked to low mood primarily in men, but in women also. Therefore, by supplementing with ZMA for its testosterone boosting qualities, you may in turn see a direct boost in your mood. Furthermore, zinc supplementation may improve and prevent anger and irritability, as well as depressive symptoms. This was identified in a controlled study where zinc supplementation was effective in reducing anger and depression, indicating a role for zinc deficiency in the development of mood disorders and as a potential treatment.
For instance, zinc is crucial for the function and development of many immune cells and by implementing a higher dosage into your lifestyle, it is reported to reduce the risk of infections and aid wound healing. Additionally, it has been identified that a deficiency in magnesium is linked to chronic inflammation - a leading factor of aging and chronic conditions, such as heart disease and cancer.
Furthermore, a deficiency in Vitamin B6 has been linked in numerous studies to poor immunity. With all that in mind, it is easy to understand how supplementing with ZMA and increasing your intake of all three compounds have a direct link in boosting immunity. These findings can be supported by a number of scientific experiments.
For instance, a study looking into the effects of zinc magnesium aspartate ZMA supplementation on training adaptations and markers of anabolism and catabolism, academics suggested that zinc deficiencies in athletes contribute to impaired immune function and decreased performance, therefore increasing zinc levels through the implementation of ZMA supplements can, in theory, benefit the immune function. However, any ZMA side effects that do occur are the result of moderate-to-high doses of zinc, magnesium, and vitamin B6.
High doses of zinc, for example, may cause: nausea, loss of appetite, vomiting, stomach cramps, headaches, and dizziness. Therefore, these symptoms are often listed as ZMA side effects by brands.
Overly high doses of magnesium can similarly cause: nausea, vomiting, diarrhoea, and stomach cramps. Plus, high doses of vitamin B6 can lead to potential nerve damage - again, all of which are often listed as the side effects of ZMA products. It's important to never exceed the dose highlighted on the label and to consult a doctor or health practitioner prior to taking ZMA, especially if you are pregnant or breastfeeding, as zinc and magnesium can interact with a variety of medications, such as blood pressure medications and antibiotics.
Broadly, three scoops of ZMA supplement powder or three capsules will have a formula that equates to the recommended ZMA dosage. However, occasionally with alternative forms of zinc, magnesium and additional vitamins and minerals, ZMA capsules will vary in their formula depending on the brand.
When considering ZMA for women, most brands will advise a moderately lower ZMA dosage of two capsules or two scoops of powder daily. Just like dosages, nutritional values may vary from one product to the next, therefore we have broken it down into three of the most popular products on offer for your reference.
First off, what is ZMA? Put plainly, it is a compound supplement, composed of zinc in monomethionine and aspartate forms, magnesium in its aspartate form, and vitamin B 6 in the form of pyridoxine hydrochloride. Before I get into looking at the direct evidence for supplemental ZMA, let us examine the main functions of each of its ingredients. Zinc plays vital roles in cell division, cell growth, clotting, antioxidant defense as well as general immune system functioning , and carbohydrate breakdown accompanied by its enhancing of insulin action 1.
Foods high in zinc include seafood, chicken, red meats, green leafy vegetables, nuts, and seeds. Magnesium helps maintain normal nerve and muscle function, promotes a healthy immune system, helps regulate blood glucose levels, and plays an essential role in muscle protein synthesis 2.
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.
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