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. Zinc is also critical for maintaining thyroid hormone production.
This is important for keeping your metabolic rate the amount of calories you burn each day and fat-burning capabilities up. Being low in zinc can limit thyroid hormone production, and compromised thyroid hormone function results in a lower metabolic rate, which makes it harder to drop body fat. Research confirms that when your diet is low in zinc, thyroid hormone levels fall and resting metabolic rate drops.
One study from the University of Massachusetts Amherst found that subjects placed on a low-zinc diet had significantly lowered metabolic rates. When the subjects took 25 mg of zinc each day for 20 days, their metabolic rate jumped up to levels that were higher than even before they followed the low-zinc diet. It appears that zinc is not only critical for thyroid function, but also for maintaining levels of the hormone leptin. This hormone is also important for keeping your metabolic rate high as well as keeping hunger down.
Being deficient in zinc has been shown to significantly lower leptin levels. It is well established that zinc is critical for immune function. Zinc affects multiple aspects of the immune system. Vitamin B6 interacts with 35 drugs , including aspirin, ibuprofen, Prozac and several dietary supplements. ZMA side effects are uncommon in healthy individuals.
To stay on the safe side, talk to a doctor before you start taking this supplement. Read ZMA reviews online and check the labels so you can make an informed decision. Nutrition Nutrition Basics Vitamins and Supplements.
Reviewed by Sylvie Tremblay, MSc. Sylvie Tremblay, MSc. Sylvie Tremblay holds a Master of Science in molecular and cellular biology, and has years of experience as a cancer researcher and geneticist. Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. Her mission is to help people live healthier lives by making smarter food choices and staying active.
In her daily life, Ms. Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling. She owns ShapeYourEnergy, a popular health and fitness website. In , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health. Picincu is a regular contributor to these platforms where she either provides health-related content or coaching to those who are interested in achieving a balanced lifestyle.
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Here are 13 of the best vitamin D supplements, according…. Health Conditions Discover Plan Connect. What it is Athletic performance Benefits Weight loss Dosage Side effects Bottom line We include products we think are useful for our readers. It contains a combination of three ingredients — zinc, magnesium, and vitamin B6.
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