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ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. B6 may boost energy. Another analysis of 25 studies in over 1,360 people with diabetes found that supplementing with zinc reduced HbA1c as much as metformin, a common diabetes drug ( 16). However, peer-reviewed research and clinical studies haven’t been able to confirm what ZMA proponents have been saying for years, leaving the question of whether ZMA is worth taking at all. Zinc. This trace mineral is necessary for more than 300 enzymes involved in metabolism, digestion, immunity, and other areas of your health. An analysis of 32 studies in 1,700 people revealed that taking zinc significantly reduced levels of insulin, fasting and post-meal blood sugar, and hemoglobin A1c (HbA1c) — a marker of long-term blood sugar control ( 15).
Sodium and chloride are minerals needed by the body in small amounts to help keep the level of fluids in the body balanced. Chloride also helps the body digest food. Sources of saltIt's also worth noting that zinc and magnesium supplements may affect certain medications. This includes antibiotics, blood pressure medicine, and diuretics (water pills). Is ZMA good for females? Micronutrient deficiencies and depression are major global health problems, with more than two billion people in the world estimated to be deficient in key vitamins and minerals [ 1] and more than 300 million people suffering from depression [ 2]. Micronutrients have been consistently linked with health outcomes such as cognitive functioning [ 3, 4], cancer [ 5, 6], obesity [ 7, 8], and immune functioning [ 9, 10]. However, the role of micronutrients in the etiology and progression of depression remains unclear. Given that micronutrient deficiency is both prevalent and modifiable, even a modest association with risk of depression would be of public health interest. ZMA, or Zinc Magnesium Aspartate, is a supplement made up of two minerals ( zinc and magnesium) and vitamin B6. All three components play important roles in metabolism and other functions in the body. Research has shown that athletes and those who exercise regularly can have lower levels of zinc and magnesium, this has meant that ZMA has become a pretty popular training supplement. 1 Zinc plays an important role in the development and function of many immune cells. Supplementing with this mineral may help combat infections and aid wound healing ( 13, 14). May help control blood sugar levels
Taking high doses of manganese for long periods of time might cause muscle pain, nerve damage and other symptoms, such as fatigue and depression. What does the Department of Health and Social Care advise? A deficiency in either zinc or magnesium may result in lower levels of testosterone. Higher levels of this male sex hormone are associated with an increase in lean muscle mass, less fat, and enhanced sports performance. People who smoke or who have been exposed to asbestos are advised not to take any beta-carotene supplements. Chromium That said, consuming more zinc, magnesium, and vitamin B6 may provide many other benefits, such as improved immunity, blood sugar control, and mood. This especially applies if you’re deficient in one or more of the aforementioned nutrients ( 5, 6, 7). Summary While taking a plain zinc and magnesium supplement together may provide you with adequate amounts of these important minerals and cost less than a ZMA supplement, I still suggest you spend the money on ZMA. The form of zinc and magnesium used in ZMA is a chelate known as zinc monomethionine/aspartate and magnesium aspartate.When combined with magnesium, this duo works in harmony to help support mental health. In fact, studies have found that taking magnesium and B6 together works better than magnesium alone - when used to help with stress levels. 8,9 Vitamin D and magnesium ZMA® is a unique patented blend of zinc, magnesium, and vitamin B6, which are essential vitamins and minerals that play an important role in overall health and wellbeing. Zinc is a trace mineral found in certain foods, added to others, or taken as a dietary supplement. It supports the activity of hundreds of enzymes responsible for your cells’ metabolism. Zinc improves immune system function, wound healing, protein synthesis, and cell division. It also supports growth and healthy development from pregnancy to adolescence. Meanwhile, magnesium deficiency has been linked to chronic inflammation, which is a key driver of aging and chronic conditions like heart disease and cancer.
While zinc supplements may boost testosterone levels in those with zinc deficiency, this doesn't appear to apply to healthy individuals. While there aren’t any direct correlations to support this, there is some truth to this claim. For example, zinc is known to improve wound healing and help your natural immune system function. A zinc deficiency could lead to inflammation and tissue damage, so ensuring your body has enough is important. A 2012 study showed that magnesium supplements could significantly improve the time taken to fall asleep, sleep efficiency, and increased melatonin (the "sleepy hormone") and lowered cortisol (the "stress hormone") in people with insomnia." Sleep and vitamin B6 You should be able to get all the manganese you need from your daily diet. What happens if I take too much manganese? International Journal of Environmental Research and Public Health: "The essential toxin: impact of zinc on human health."While zinc, magnesium, and vitamin B6 are found in many foods in our diet, we may not be getting enough to support the demands of our workouts. Some people have questioned whether ZMA is safe for females, due to the claims that this supplement promotes testosterone production. As we have seen, there is little evidence that ZMA boosts testosterone where zinc or magnesium levels are already healthy - this applies to both women and men. Magnesium. This mineral supports hundreds of chemical reactions in your body, including energy creation and muscle and nerve function. The variations in dosage — and that of zinc in particular — owes to the fact that these minerals come in numerous formulations. Zinc is an essential trace element that our body uses in various enzymes and processes throughout the body. Specifically, it plays many roles in the metabolism of macronutrients (carbs, fat, and protein), cell replication, protein synthesis, growth, and wound healing. 1,3
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