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Persigehl, M. Changes in the serum zinc concentration in different metabolic situations. Z Klin Chem Klin Biochem. 1974 Apr;12(4):171-5. However, since we started taking Optimum Nutrition’s ZMA recently, we’ve noticed a big difference in the quality of our sleep and recovery times.
ZMA stands for zinc, magnesium, aspartate and is a supplement that contains zinc, magnesium, and vitamin B6. ZMA supplements are developed for athletes with the intention of improving physical performance. 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. Metabolic Muster
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The office of dietary supplements quoted above also state that the daily upper limit for zinc is 40mg, so ZMA is within these parameters, but bear in mind this limit includes zinc from your diet, not only supplementation. One 8-week study in 27 football players showed taking a ZMA supplement daily significantly increased muscle strength, functional power, and testosterone and IGF-1 levels ( 11). Unlike creatineor pre-workoutsupps, ZMA supplements mainly come in capsule form, not powder. But different companies add different ingredients to their product, as you’ll see below. Some are formulated for testosterone support, while others prioritize sleep and recovery. We included a variety of ZMA types on this list so you can find the product that best suits your needs and fitness goals. Price Vitamin B6 (pyridoxine), magnesium (magnesium aspartate, magnesium oxide) and zinc (zinc oxide, zinc aspartate, and zinc mono-L-methionine
As mentioned above, zinc is an essential mineral that helps keep your immune system healthy, according to the National Institutes of Health(NIH). Zinc also helps your body heal and repair. Considering this mineral is so important for your body’s daily functioning, deficiency can be a problem. Not getting enough can negatively affect your ability to fight disease and your digestive, reproductive, and central nervous systems. The most important thing to look for in a ZMA supplement is the right active ingredients. It should have some combination of zinc, magnesium, and vitamin B6 since that’s literally where it gets its name. Other than that, here are the most important things to consider. Limited Added Ingredients At less than a dollar per serving, ON’s ZMA supplement is definitely one of the most budget-friendly on this list. And thanks to its simple formula with highly-dosed ingredients, you’re certainly getting your money’s worth. ZMA is a supplement made up of primarily zinc, magnesium, and vitamin B6. These contribute to a number of bodily functions, including supporting the immune system and helping some folks get rest. Is ZMA a good testosterone booster? Vitamin B6, magnesium (magnesium aspartate and magnesium oxide), and zinc (zinc aspartate, zinc oxide, and zinc mono-L-methionineOn top of this, the inclusion of vitamin B6 also helps with the absorption and utilization of magnesium so there is good reason for it to be in the mix aside from its own inherent benefits. Kwun, I. S., et al. Marginal zinc deficiency in rats decreases leptin expression independently of food intake and corticotrophin-releasing hormone in relation to food intake. Br J Nutr. 2007 98(3):485-9.
On Nutrition ZMA is made with Vitamin B6 , Zinc and Magnesium, which are all required for protein synthesis, ensuring you have the best recovery after working out. ZMA UK also contains Vitamin C which is required for the production of white blood cells to help fight off infections. These vitamins are essential for the body to convert protein into energy, meaning that On Nutrition ZMA may enhance your recovery time between sets. ZMA is often used alongside cheap supplements such as Optimum Nutrition creatine and the cheapest Optimum Nutrition Gold Standard Whey in the UK for muscle support. Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals (Basel). 2010;3(1):188-224. doi:10.3390/ph3010188 Mossad, S. B. Effect of zincum gluconicum nasal gel on the duration and symptom severity of the common cold in otherwise healthy adults. QJM. 2003 Jan;96(1):35-43.GGR Staff Writer and expert product tester Lauren Strong, CPT, tested the Evlution Nutrition Z-Matrix and said she definitely got deeper sleep. “I’m honestly a pretty heavy sleeper but I’ve been really stressed lately and waking up a few times a night, which is not normal for me,” she explains. “The nights I’ve taken this it helps me sleep through the night and I don’t wake up from my husband’s tossing and turning.” Evans, G. W. and Johnson, E. C. Effect of iron, vitamin B-6 and picolinic acid on zinc absorption in the rat. J Nutr 1981:111: 68-75. Before we get started on the ZMA benefits and side effects it is worth stating that you probably should not bother taking ZMA if are already getting sufficient magnesium, zinc and vitamin B6 from your diet. In fact, it can actually be harmful. Schuchardt, JP, Hahn, A. Intestinal absorption and factors influencing bioavailability of magnesium-an update. Curr Nutr Food Sci. 2017;13(4):260-278. doi:10.2174/1573401313666170427162740
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