ZMA is an all-natural product and is made up of vitamin B 6, Zinc Monomethionine Aspartate, and Magnesium Aspartate. Vitamin B 6, zinc, and magnesium are all significant for biological processes in the body.
Magnesium and zinc are regularly used up in the body, especially from intense physical activity and exercise. ZMA is often used by trained athletes because it helps to increase muscle strength and increase levels of anabolic hormones.
Testosterone is one of the hormones that can be increased and muscle strength has been shown to increase up to 250%. ZMA also increases the levels of insulin-like growth factor, or IGF.
Zinc is especially depleted with regular intense exercise. Both total work capacity and muscle endurance can decline quickly without the presence of zinc. Taking supplements of ZMA can help. Vitamin B 6, known also as Pyridoxine, is essential for helping the body use protein as energy, as well as being beneficial for brain function.
Not all types of physical activity are suitable for everyone. Users take training advice at their own personal risk.
ZMA and Increased Muscle Strength ZMA can increase the amount of testosterone in the body. Main benefits from increased levels of testosterone include increased mass of the muscles and increased muscle strength. Body builders who take ZMA observe a noticeable increase in strength. Also... more
ZMA can increase the amount of testosterone in the body. Main benefits from increased levels of testosterone include increased mass of the muscles and increased muscle strength. Body builders who take ZMA observe a noticeable increase in strength.
Also, because zinc and magnesium are depleted quickly with exercise, the supplementation of ZMA helps to increase their levels in the body and muscle endurance and strength are not as negatively affected.
Because it is a natural product, ZMA supplements are becoming more desirable to take by body builders than steroids or prohormones. Because it is not considered a prohormone, there is no banning of its use by athletic associations and organizations.
ZMA can be taken continuously, as opposed to prohormones which need to be cycled. Prohormones can actually shut down the body’s production of testosterone so they cannot be taken all the time. ZMA does not shut down the body’s production and there are very few, if any, side effects.
When ZMA is taken before bed, about 30- 60 minutes prior to lying down, sleep has been shown to improve. One can fall asleep quicker and sleep more deeply than without a ZMA supplement. Dreams also are noted to be more vivid.
Sleep is very important, especially to athletes and body builders. Sleep is when the body repairs and heals, as well as builds up muscle and produce hormones. The longer and more restful sleep is the more benefits one will get and the body will be much better able to perform at a higher level the next day.
The dosage of ZMA varies according to each person and you should talk with your health care provider if you are unsure of how much you should take. Recommendations are made based on the different components that make up ZMA.
General recommendations for zinc are between 20 and 30 mg daily for men and between 7 and 10 mg for women. Recommendations for magnesium are 400- 500 mg daily for men and 300- 400 mg daily for women. Recommendations for vitamin B 6 are 10- 11 mg daily for men and 18- 20 mg daily for women.
ZMA is best taken 30 minutes prior to going to bed and preferably on an empty stomach. Increased calcium levels can interfere with the absorption of zinc so ZMA should not be taken in conjunction with calcium supplementation.
The side effects of ZMA are not well documented and, for the most part, are quite rare. People who take ZMA sometimes report an increase of acne. Other possible side effects tend to be related to the individual ingredients that make up ZMA: zinc, magnesium, and vitamin B 6.
Unwanted side effects of too much zinc include fever, sores or ulcers in the throat or mouth, chills, indigestion, heartburn, sore throat, nausea, and drowsiness. An overdose of zinc can result in dizziness, chest pain, shortness of breath, fainting, yellow skin or eyes, and vomiting.
Side effects of too much magnesium, found mostly through injected magnesium, include flushing, fainting, dizziness, trouble breathing, muscle paralysis, and diarrhea. Overdosing on magnesium is rare, but it can result in coma, fainting or dizziness, double or blurred vision, slow heartbeat, increased or decreased urination, and trouble breathing.
Vitamin B 6 side effects can include numbness or pain of the hands and feet, and clumsiness. Toxic levels of B 6 and its side effects can be lessened by taking other B complex vitamins such as B 12.
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| Rare In Correct Dosage |
| Increased Acne |
| Athletic Performance |
| Brain Function |
| Endurance |
| Energy |
| Increases IGF Levels |
| Increases Testosterone Levels |
| Muscle Mass |
| Muscle Strength |
| Sleep Quality |