ZMA or a "Zinc magnesium aspartate"is a popular supplement used by athletes, bodybuilders, and fitness enthusiasts. Contains a mixture of three components - zinc, magnesium and vitamin B6.
ZMA manufacturersclaims to increase muscle growth and strength, improve endurance and sleep quality. Really? In this text "What is zma, what does it do?", "The benefits of zma", "the side effects of zma", "the use of zma", "is zma harmful" headings will be mentioned.
What is ZMA?
ZMAis a popular supplement that typically includes:
- Zinc monomethionine: 30 mg - 270% of the Reference Daily Intake (RDI)
- Magnesium aspartate: 450 mg - 110% of the RDI
Vitamin B6 (pyridoxine): 10-11 mg - 650% of the RDI
However, some manufacturers use alternative forms of zinc and magnesium or other additional vitamins or minerals. ZMA supplement produces. These nutrients have some important functions in our body.
This water-soluble vitamin is essential for neurotransmitters and processes that serve nutrient metabolism.
Manufacturers claim that these three nutrients boost exercise performance, boost testosterone levels, aid post-workout recovery, improve sleep quality, and help increase muscle and strength. However, studies on this subject are still ongoing and give mixed results.
What is ZMA supplements, its effect on athletic performance
Your ZMA supplement, It is claimed to increase athletic performance and build muscle. In theory, those who are deficient in zinc or magnesium can increase these factors.
Deficiency in any of these minerals can reduce the 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.
Many athletes can have low zinc and magnesium levels that can compromise their performance. Low zinc and magnesium levels are the result of a strict diet or losing more zinc and magnesium through sweat or urination.
Currently, ZMAThere are several studies on whether to increase athletic performance or not. An 27-week study of 8 football players, daily ZMA supplement showed that taking it increases muscle strength, functional strength, and testosterone and IGF-1 levels.
However, an 42-week study with 8 men with resistance training found that the daily ZMA found that taking it did not raise testosterone or IGF-1 levels compared to a placebo.
Individually, it is unclear whether both zinc and magnesium reduce muscle fatigue and increase testosterone levels or prevent the drop in testosterone due to exercise, but whether they are more beneficial when used together.
What Are the Benefits of ZMA?
ZMAResearch on individual components of the drug suggests that it may provide a variety of benefits.
It can strengthen immunity
Zinc, magnesium, and vitamin B6 play an important role in immune health. For example, zinc is essential for the development and function of many immune cells.
Supplementing this mineral can reduce the risk of infection and aid wound healing.
Magnesium deficiency has been linked to chronic inflammation, which is one of the main drivers of chronic conditions such as aging, heart disease, and cancer.
Conversely, taking magnesium supplements can reduce markers of inflammation, including C-reactive protein (CRP) and interleukin 6 (IL-6).
Finally, vitamin B6 deficiency has been associated with immune deficiency. Our immune system needs vitamin B6 to produce bacteria-fighting white blood cells.
May help control blood sugar
Zinc and magnesium can help people with diabetes control their blood sugar levels.
An analysis of 1.360 studies of 25 people with diabetes showed that taking zinc supplements reduced fasting blood glucose, hemoglobin A1c (HbA1c) and post-meal blood glucose levels.
Magnesium can improve blood sugar control in people with diabetes by improving the ability to use insulin, a hormone that transfers sugar from the blood to cells.
In an analysis of 18 studies, magnesium was more effective than placebo at lowering fasting blood sugar levels in diabetic patients. It also significantly reduced blood sugar levels in those at risk of developing diabetes.
It can help improve sleep quality
The combination of zinc and magnesium can improve sleep quality. Studies show that magnesium is effective in activating the parasympathetic nervous system, which is responsible for helping our bodies feel calm and relaxed.
Zinc has been associated with improved sleep quality in both human and animal studies. In an 43-week study in 8 older adults with insomnia, zinc, magnesium, and melatoninIt has been noted that taking i daily improves sleep quality compared to placebo.
Can raise the mood
Both of them ZMAThe magnesium and vitamin B6 found in, help lift the mood.One 23-week study in 12 older adults also noted that taking 450 mg of magnesium daily reduced symptoms of depression as effectively as an antidepressant medication.
Some studies have linked low blood levels and vitamin B6 intakes with depression.
Does ZMA Weaken?
ZMAVitamins and minerals in may play a role in weight loss. In a 60-month study in 1 obese, those who took 30 mg of zinc per day had higher zinc levels and lost significantly more body weight than those who took a placebo. Researchers think that zinc helps weight loss by suppressing appetite.
Magnesium and vitamin B6 have been shown to reduce swelling and edema in women with premenstrual syndrome (PMS). However no study ZMAcould not find that can help with weight loss, particularly body fat.
Getting enough magnesium, zinc and vitamin B6 from foods is important for overall health, supplementing with these nutrients is not an effective solution for weight loss.
ZMA dose
ZMA capsule or in powder form. ZMADosage recommendations for foods in:
This is usually three ZMA capsule or three scoops of powder. However, the labels on the product suggest women take two capsules or two scoops.
How to Use ZMA?
Avoid taking more than the recommended dose as too much zinc can cause side effects. Usually ZMAIt is recommended to take on an empty stomach approximately 30-60 minutes before going to bed. This prevents foods like zinc from interacting with others like calcium.
What are ZMA Losses?
Currently, ZMA reinforcement No related side effects have been reported. But ZMA Provides moderate to high doses of zinc, magnesium, and vitamin B6. Taken in high doses, these nutrients have some side effects, including:
Zinc: Nausea, vomiting, diarrhea, loss of appetite, stomach cramps, lack of copperheadache, dizziness, nutrient deficiencies, and decreased immune function
Magnesium: Nausea, vomiting, diarrhea, and stomach cramps
Vitamin B6: Nerve damage, pain, or numbness in the hands or feet
However, if you do not exceed the prescribed dose, you will not have problems. Also, both zinc and magnesium can interact with a variety of medications such as antibiotics, diuretics, and blood pressure medications.
If you are taking any medication, if you are pregnant or breastfeeding, talk to your doctor before using it.
As a result;
ACV; It is a dietary supplement containing zinc, magnesium and vitamin B6. It may improve athletic performance, but current research states mixed results. Also, there is no evidence that it can aid weight loss.
