Zma how does it work

ZMA is a popular dietary supplement for athletes and active individuals. Its main ingredients — zinc, magnesium and vitamin B6 — support overall health. This formula is marketed as a natural energy booster, recovery aid and even fat burner. While most claims lack scientific evidence , ZMA may help prevent nutrient deficiencies.

Before you start using it, take time to research ZMA side effects and potential benefits. This supplement contains zinc and magnesium aspartate plus vitamin B6. ZMA dosage varies among brands. According to manufacturers, these three micronutrients support muscle growth and repair, speed recovery and boost immune function.

Some say that it also helps maintain healthy testosterone levels, wards off fatigue and improves muscle function. Unfortunately, there isn't enough scientific proof to confirm these benefits.

As a study published in the journal Evidence-Based Practice shows, ZMA supplementation doesn't increase testosterone levels in previously active men. Its ingredients, however, have other potential health benefits. Zinc supports DNA and protein synthesis, accelerates wound healing and enhances your body's natural defenses. Men should look for ZMA supplements that provide 30 mg of zinc, mg of magnesium, and mg of B6; no more, no less.

Women should take a 20 mg dose of zinc, mg of magnesium, and mg B6. Since a full dose of ZMA is usually 3 capsules, the dose for women can be achieved by taking 2 capsules.

Anything else is not true ZMA. Be aware that, with zinc, there can be too much of a good thing. Taking in too much zinc—upwards of 50 mg of absorbed zinc— can lead to negative effects on the immune system and metabolic rate, adversely impact muscle recovery and growth, and even reduce levels of HDL good cholesterol. It can also interfere with copper uptake. In other words, the effects will be the opposite of what's intended in the first place.

One of the most important aspects of supplementing with ZMA is timing. I have always recommended taking it about 1 hour before bed and hours after you eat. This will not only help to maximize its uptake and utilization, as clinical research confirms, but taking ZMA at this time of day will also enhance sleep quality.

It's critical that you do not take ZMA with any food, particularly food rich in calcium, like dairy. Both zinc and magnesium are poorly absorbed when taken with food. Sometimes, it's a two-way street. Calcium, for example, interferes with zinc uptake while zinc interferes with the absorption of amino acids.

One way to enhance the uptake of ZMA is to take it with 5 mg of BioPerine, a black pepper extract that's been found to enhance absorption. This product is not intended to diagnose, treat, cure, or prevent any disease.

Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including View all articles by this author. What is ZMA? When taken in high doses, these nutrients may have side effects, including 42 , 43 , 44 , 45 :. Furthermore, both zinc and magnesium can interact with a variety of medications, such as antibiotics, diuretics water pills , and blood pressure medicine 46 , Furthermore, avoid taking more ZMA than the recommended dose listed on the label.

ZMA is generally safe when taken at the recommended dosage, but taking too much may cause side effects. However, its individual nutrients may provide health benefits, such as improving blood sugar control, mood, immunity, and sleep quality.

This especially applies if you have a deficiency in one or more of the nutrients contained in ZMA supplements. Zinc is a nutrient that plays many vital roles in your body. This article explains everything you need to know about zinc, its functions, benefits…. Magnesium is an important mineral for your body and brain.

Here are 10 ways that magnesium can improve your health. Vitamin B6, or pyridoxine, is a water-soluble vitamin that your body needs for several functions. Here are 9 health benefits of vitamin B6, backed by…. This article tells you the recommended…. Vitamin B6, also known as pyridoxine, is a B-complex vitamin involved in over enzyme reactions.

Here are 9 signs and symptoms of vitamin B6…. Zinc is absolutely essential for good health, but consuming too much can have several side effects. Here are 7 signs and symptoms of zinc overdose. Magnesium deficiency, also known as hypomagnesemia, is an often overlooked health problem. This article lists 7 symptoms of magnesium deficiency. Available in many forms, zinc supplements are often used to treat an array of ailments.

This article reviews the types, benefits, dosage…. Magnesium has become a popular sleep aid. Aside from testosterone, ZMA may enhance sleep quality and aid immunity.

These qualities can benefit many individuals, including athletes, bodybuilders, and fitness enthusiasts. ZMA is generally safe when taken at the recommended dosage. As with any dietary supplement, speak with your healthcare provider before taking ZMA.

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