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Zinc is important for supporting normal testosterone levels in the blood, (5) immune function (1) and the health of our hair, skin and nails. 3 Journal of International Society of Sports Nutrition: "Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism."
Our Zinc & Magnesium capsules are perfect for anyone wanting a boost of these essential minerals in a super-convenient form. Zinc. This trace mineral is necessary for more than 300 enzymes involved in metabolism, digestion, immunity, and other areas of your health. There's not enough evidence to know what the effects might be of taking high doses of chromium each day. What does the Department of Health and Social Care advise?Very few studies have looked at the effects of the ZMA supplement. Therefore, these supposed benefits are purely theoretical because the only solid research is based on individual zinc and magnesium supplementation. Individually, both zinc and magnesium have been shown to reduce muscle fatigue and either raise testosterone levels or prevent a fall in testosterone due to exercise, though it’s unclear if they’re more beneficial when used together ( 14, 15, 16).
Like zinc, there are many reasons to get enough magnesium into your diet. Magnesium can help you feel more awake by reducing tiredness and fatigue, 2as well as supporting your nervous system, 8 National Institutes of Health Office of Dietary Supplements. (2019, July 11). Vitamin B6 Fact Sheet for Consumers. Retrieved from: https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/. Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones. What does the Department of Health and Social Care advise? An association between zinc and depression was first suggested in the late 1980s [ 17]. Since then, the association between zinc and depression has been extensively studied in both animals and humans. Rodent studies have reported associations between zinc deficiency and depressive symptoms [ 18, 19, 20, 21]. Researchers have also reported lower serum zinc levels in animals more resistant to antidepressant treatment [ 18, 20]. Observational studies have supported these findings [ 14, 22, 23, 24]. A meta-analysis of 17 observational studies found that blood zinc concentrations were approximately 0.12 µg/mL lower in depressed subjects than in control subjects [ 25]. Cross-sectional studies among female adolescents [ 22, 23], postmenopausal women [ 26] and patients on hemodialysis [ 27] have reported a positive association between zinc deficiency and depression severity. Interestingly, in their 2012 cross-sectional study, Maserejian et al. [ 14] found an association between zinc deficiency and depressive symptoms among women, but not men. A prospective cohort study similarly found no significant association between dietary zinc intake and the risk of depression among middle-aged men [ 28]. It'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?
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There hasn’t been significant research done to support than one type of ZMA is better than another. One test tube study found that magnesium-based laxatives negatively affected iron absorption, but further investigation is needed in this area. 15 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 In addition, many athletes may have low zinc and magnesium levels, which can compromise their performance. Lower zinc and magnesium levels may be the result of strict diets or losing more zinc and magnesium through sweat or urination ( 9, 10). It’s worth noting that one of the authors of the study that found ZMA improved athletic performance has ownership in the company that produced the specific ZMA supplement. That same company also helped fund the study, so there may be a conflict of interest ( 11).
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 Zinc is an important mineral for skin health. Support your beauty routine with Myvitamins Hyaluronic Acid Tablets. Taking over 150-450 milligrams (mg) of zinc per day can also cause long-term problems, including reduced immune system function and clogged arteries (blood vessels). Dietary supplements contribute to normal functioning of the nervous system (magnesium, vitamin B 6) Zinc deficiency has also been implicated in the endocrine pathway of depression. Takeda et al. [ 44] reported that a zinc-deficient diet induced high levels of serum cortisol concentration in rats. Persistently high levels of cortisol have been implicated in the development of depression via hyperactivity of the hypothalamic–pituitary–adrenal (HPA) axis [ 45, 46]. Increased plasma cortisol levels could, therefore, potentially mediate the relationship between zinc deficiency and depression.
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Around 25 micrograms of chromium a day should be enough for adults. A microgram is 1,000 times smaller than a milligram (mg). Based on the knowledge that athletes typically have lower levels of zinc and magnesium, coupled with their typical metabolic functions in the body, ZMA is theorised to have benefits such as the potential to increase strength and muscle building. 1
N-methyl- d-aspartate (NMDA) antagonist; elevated expression of hippocampal and cortical brain-derived neurotrophic factor (BDNF) You should be able to get all the chromium you need by eating a varied and balanced diet. What happens if I take too much chromium? Micronutrient deficiencies may play a role in the development of depression, and several studies have explored micronutrient supplementation as an adjunct to antidepressant therapy. Zinc and magnesium have been most commonly studied with respect to depression, and it has been suggested that these micronutrients might influence depression through similar biological mechanisms. Recent studies have suggested that selenium may also play a role in the development of depression, although evidence is sparse and inconsistent. You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish or nuts. On their own, both vitamin D and magnesium support immune function which suggests that when taken together, they can double up and provide your body with a little extra help. 11 Potassium and magnesiumIn certain situations, the goods may need to be returned for quality analysis. If this is the case we will arrange for collection from you by courier. Just like the fact that athletes can be deficient in zinc and magnesium, similarly low levels occurred in individuals with obesity. Scientists provided a ZMA supplement to 60 research participants and found that increasing zinc levels helped to improve BMI, body weight, and triglyceride readings. 6 This exciting research could provide benefits to millions. Vitamin B6, Zinc & Copper contribute to the normal function of the immune system. Magnesium contributes to the maintenance of normal bones and teeth. It contributes to normal functioning of nervous system and muscle function. Zinc contributes to multiple functions in the body. This includes normal cognitive function & the maintenance of normal hair, skin & nails. It also contributes to the maintenance of normal testosterone levels in the blood. Benefits of Zinc, Magnesium, Vitamin B6 & Copper: National Institutes of Health Office of Dietary Supplements. (2019, July 9). Magnesium: Fact Sheet for Professionals. Retrieved from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Taking high doses for a long time can reduce the amount of calcium in the body, which means bones are more likely to fracture. What does the Department of Health and Social Care advise?
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