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What is ZMA: Benefits, Usage and Dosage

Zinc magnesium aspartate (ZMA) is a highly popular supplement among athletes, bodybuilders and people who exercise regularly. The three ingredients in ZMA are zinc, magnesium and vitamin B6 at a ratio of 30mg zinc / 450mg magnesium /10.5mg vitamin B6. This powerful combination promotes the reduction of tiredness and fatigue, aids recovery and aids great recovery through more restful sleep. 

 

What are the benefits of ZMA?

Each ingredient comes with its own selection of benefits, so let’s dive into them:

Zinc – this is a popular supplement among athletes as it is integral to keeping your immune system strong. Staying well so you can train intensely and without breaks is a key element for improving your performance, so Zinc is a must-have among your supplement routine. Additionally, plasma testosterone is regulated by zinc, which is why ZMA supplementation helps maintain healthy levels of testosterone in your body.

 

Magnesium – this mineral is key in the body’s process of turning food into energy, among a wide range of other health benefits. It also helps maintain healthy nerve and muscle function, bloody pressure, heart rhythm, bone strength and blood glucose levels. Studies show that magnesium can boost exercise performance for athletes and the elderly. Not only that, but it helps delay lactate build up in the muscles, meaning you can go harder for longer. Magnesium also helps regulate sleep and helps with anxiety, which can help you get more recovery in the all-important after dark hours. 

 

Vitamin B6 – This vitamin is vital for athletes as it helps promote normal red cell formation and athletes need to keep their red cell count maximised. This helps regulate the excretion of water which is fundamental to key processes that your body goes through when exercising, including hydration levels, and sweat levels which help keep your body temperature low.  Vitamin B6 is also involved in energy production and stress resistance by making iron more available in the blood, which means more haemoglobin and more oxygen available for the muscles. 

 

Overall, supplementing with zinc, magnesium and vitamin B6 helps increase energy production, deliver better recovery and helps with all important bodily functions like immunity and muscle function. 

Who is ZMA Suitable for?

 

ZMA supplementation is suitable for men and women looking to improve strength, gain muscle mass, improve endurance and help recovery in between sessions. Whether you’re an athlete, bodybuilder or general fitness enthusiast, ZMA can help you on your way to top performance. 

When Should I Take ZMA?

 

For maxim results, you should take your ZMA supplements 30-60 minutes before bedtime. It is best to take them on an empty stomach, and you should try to avoid calcium intake around this time as it affects zinc absorption. This timing is recommended as it helps to tie your supplementation with your sleep schedule. 

 

How Much ZMA Should I Take?

It is recommended that men take 3 and women take 2 capsules daily. 

 

Can ZMA help with weight loss?

 

Studies indicate that ZMA may play a role in aiding weight loss. In a study of 60 obese people, those supplementing 30mg of zinc a day lost significantly more weight than those taking the placebo. 

 

Additionally, vitamin B6 and magnesium have been shown to help reduce bloating and water retention in women suffering from PMS. Although, there are lots of supplement options created specifically for those looking to lose weight.

Can ZMA help with depression and anxiety?

 

There are two ingredients in ZMA that may help with depression and anxiety; magnesium and vitamin B6. In a study of 8,500 adults, those under the age of 65 with a low magnesium intake had a 22% higher chance of developing depression. 

 

Additionally, magnesium is thought to have an effect on the part of the brain called the hypothalamus, which helps regulate the pituitary glands and the adrenal glands. These glands play a fundamental role in your stress response. Numerous studies on the relationship between magnesium and anxiety show that participants report a decrease in their anxiety symptoms following regular supplementations. If you do suffer from an anxiety disorder, it might be worth supplementing with magnesium to see the effects. 

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.