Zinc-Magnesium Aspartate (ZMA)

Zinc-Magnesium Aspartate (ZMA)

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What is ZMA?


Zinc-Magnesium Aspartate (ZMA) is a nutritional supplement that is well known among bodybuilding and fitness circles and is used as a natural alternative to the commonly used pro-hormones. Its combination of nutrients which include specific amounts of vitamin B6, magnesium aspartate, elements of zinc monomethionine aspartate and minerals makes it a unique supplement. Even though there are a number of foods that have these nutrients, it is only in ZMA that the combination given in the formula is most effective. Some of the foods that contain zinc include turkey, red meat, oysters, egg yolk and products from wheat grain; while magnesium can be easily found in shrimp, bananas, dairy products, avocados as well as fish.


Key minerals such as Zinc and also magnesium in the body are likely to be deficient when one gets involved in physical training that is considered intense. Other ways through which these core ingredients in ZMA can be deficient in the body includes a poor diet that result in the depletion of vital nutrients that are important in keeping the body healthy. When these two minerals are lost there can be a decrease in body strength as well as endurance. However, when athletes use ZMA their testosterone levels, anabolic hormones and muscle power increase for the benefit of the athlete.


How does ZMA work?


ZMA continues to be popular among many athletes because of the various benefits it offers them, it is important to understand how it works in the body to promote growth hormone, IGF-1, and increases the levels of testosterone. Many of the enzymatic processes that take place within the body are supported by the minerals that are present in ZMA. These nutrients are known to work together so as to achieve synergistic results that would have otherwise not been possible if the minerals were consumed separately.


One of the important minerals found in ZMA is magnesium which is responsible for ensuring that sufficient oxygen reaches various muscle tissues after an intense workout. After a workout that involved intense training, the muscles are usually overworked and also have a magnesium deficiency. The deficiency is caused by the depletion of the magnesium and can result in the quick exhaustion of muscles because of insufficient oxygen. As part of ZMA supplementation, magnesium helps replenish depleted levels and aid in endurance, recovery and strength.


Zinc is also another important element of ZMA and is responsible for both regulation as well as promotion of hormone production in a proper way. Testosterone is the specific hormone that the zinc in ZMA aids in producing thereby increasing its level in the body. The hormone supports the body in muscle growth which is essential for bodybuilders and athletes. Furthermore, IGF-1 levels are also increased in the body because of the presence of zinc in ZMA. Nevertheless, when zinc is combined with other elements such as Vitamin B6 as well as magnesium the results are much more evident.


Vitamin B6 is another part of the ZMA, which is important in the growth of muscle cells because it is involved in both the processing as well as formation of amino acids. The vitamin is also essential in the body because it has various functions such as the improvement of energy use, formation of mood chemical messengers, metabolizing of amino acids as well as the usage of stored energy. When this vitamin is used in combination with the other ingredients present in ZMA, it is absorbed much faster and used more effectively.


Research example on the effects of ZMA in the body


In a recent study involving ZMA supplementation in a group of bodybuilders, ZMA which is a combination of zinc monomethionine aspartate, magnesium aspartate and Vitamin B6 was given to bodybuilders for about eight weeks and the results had positive effects on the body. The testosterone levels rose by 43.7%, IGF-1 levels became 25% greater while the strength increased 2.5 times more.


During the research on ZMA, the ration that was served to the bodybuilders also played an important role in the final findings. For this particular experiment the ratios included eleven milligrams of Vitamin B6, thirty grams of zinc monomethionine aspartate, as well as four hundred and fifty milligrams of magnesium aspartate for each serving. These individual servings are combined in ZMA supplements which helps reduce the calculation of individual supplements.


The intake of ZMA by the athletes involved in the research provided a way in which they could increase the amount of minerals present in the supplement in their bodies. The minerals which are zinc as well as magnesium that are present in ZMA are better used in the body when in aspartate form unlike other multivitamins that contain citrate, chelate and sulfate forms of minerals.


Lastly, it is important to note that ZMA supplements should not be consumed at the same time with calcium as it blocks its absorption into the muscles. The best time to take ZMA is before bed and having not had anything to eat for maximum results.



Can I stack ZMA with other supplements?


Yes you can! ZMA stacks well with many other muscle building, recovery and strength supplements. Commonly it can be stacked with a pre-workout, creatine, vitamin tablets and / or a testosterone booster.