Conversely, taking magnesium supplements may reduce markers of inflammation, including C-reactive protein (CRP) and interleukin 6 (IL-6) ( 19, 20, 21). Given that you likely are not adequately absorbing the zinc from your whole foods, and that you are losing large amounts of the zinc that you do absorb, you should seriously consider taking a ZMA supplement to maximize muscle mass and strength gains, as well as to drop body fat and support healthy immune function. 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. There’s no credible evidence to support ZMA as a testosterone booster. Should you take ZMA on an empty stomach? These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases. References

As with any supplement, dosing really depends on the individual. Many ZMA supplements have recommended dosages on the bottle that are different for men and women. There’s no official ZMA recommendation, but individual daily recommendations for the specific nutrients in the supplement are as follows: 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 MusterThe unique ingredient in this formula is definitely the D-aspartic acid or D-AA. This is an amino acid that may help boost testosterone levels. Although more conclusive research is needed, D-AA helps release testosterone in your body and therefore may be able to help increase your levels. ( 2) Again, though, more trials are definitely needed to confirm these claims. As well as supplements, Zinc is also found naturally in some foods. Its important to remember zinc is not stored in the body and so needs to be consumed regularly ensure you get enough of it.

However, another 8-week study in 42 resistance-trained men found that taking a ZMA supplement daily did not raise testosterone or IGF-1 levels when compared to a placebo. Furthermore, it did not improve body composition or exercise performance ( 12). As athletes, many of us are looking for supplements that can give us that extra competitive boost. With so many suppliers claiming their products have the most cutting edge technology, it is difficult to know who you are trusting. So when an athlete tells everyone they are taking a supplement they trust, it’s important to pay attention. When athletes start to take something they believe in, you can bet there are real benefits involved. Optimum Nutrition ZMA is not an exception. ON Nutrition ZMA UKIn that vein, let’s get started with zinc and its possible side effects. Side effects of too much zinc Optimum Nutrition ZMA is the name of a product marketed as a dietary supplement. It contains zinc monomethionine aspartate, magnesium aspartate, and vitamin B6 (pyridoxal-5-phosphate). It was designed for athletes, but it has also become popular within the bodybuilding community. ZMA is promoted for improving sleeping patterns, by enhancing levels of growth hormones released during sleep, and it increases testosterone levels. Although you may not be interested in the crazy ZMA dreams that many people experience, they bear mentioning.

MusclePharm’s take on ZMA includes all the usual suspects, but takes a distinct focus on boosting testosterone levels while you sleep. Because it includes melatonin, it will improve your ability to fall asleep and stay asleep. Swolverine ZMT also has 300mg of ashwagandha, an herb that helps ease stress and anxiety, according to the Cleveland Clinic. This ingredient is also beneficial for recovery, as it can help reduce inflammation and normalize your cortisol levels (also ideal before bed). Studies on ZMA’s individual components suggest that the supplement may offer several benefits. May boost immunityKeep in mind that most supplements contain higher levels than the daily recommended amount to account for excretion—or the amount of each individual nutrient that’s not actually absorbed by the body.