This study found that the ZMA supplement led to increased levels of zinc and magnesium in the bloodstream of the players compared to the placebo supplement, and further, the athletes given the ZMA supplement had a greater increase in high-velocity muscular strength compared to the athletes on the placebo. Furthermore, both zinc and magnesium can interact with a variety of medications, such as antibiotics, diuretics (water pills), and blood pressure medicine ( 46, 47).

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PhD Nutrition is about sports supplements that make a difference. Since launching in 2005, PhD have made some of my favourite supplements on the market. PhD know that high quality nutrition makes a difference and their supplements reflect that. A: While zinc is not as well-studied of a sleep aid as melatonin or chamomile, there is some evidence linking zinc to better sleep. One study published in 2012 in the journal Biological Trace Element Research found that higher levels of zinc in hair samples (a proxy for dietary zinc intake over long periods of time) were associated with optimal sleep duration, compared to people who had lower levels of zinc ( 9 ). In it, Bender shows how vitamin B6 interacts with a number of steroid hormone receptors, which suggests that any deficiencies in vitamin B6 could interfere with your body’s ability to adapt to athletic training. Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium. Foods rich in calcium, such as dairy products, inhibit absorption of both zinc and magnesium by the small intestines. Copper, as well as foods rich in phytates (phosphorous compounds found in whole-grain breads, cereals, and legumes) also hinder the absorption of zinc by the small intestines. And alcohol decreases the absorption of zinc and magnesium, and increases their loss through urine. The original formulation of ZMA involves 15 mg of vitamin B6, 450 mg of magnesium, and 30 mg of zinc per serving. For most ZMA supplements, that’s three capsules per day.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. After eliminating those supplements that were not quite “real” ZMA, we started looking at the ratios and dosages of zinc, magnesium, and vitamin B6. If you are using my Vita JYM multivitamin, it is critical that you use ZMA. I omitted zinc and magnesium from Vita JYM to prevent their competition with other nutrients, and to allow for the maximal uptake and utilization of zinc through ZMA. Do's and Don'ts Magnesium. This mineral supports hundreds of chemical reactions in your body, including energy creation and muscle and nerve function.

Optimum Nutrition, Zinc Magnesium Aspartate, 90 Capsules

Meanwhile, magnesium deficiency has been linked to chronic inflammation, which is a key driver of aging and chronic conditions like heart disease and cancer. Thanks to fenugreek extract and copper glycinate, you’ll get an additional boost to testosterone at night, which should improve your recovery from workouts. 5. SNAC Nutrition ZMA-5 Primaforce follows industry standards to a T with their ZMA formulation, and the bottle is more generous than most with regards to the number of capsules included. The remaining products, sorted by overall score and quality, represent the best ZMA supplements available on the market right now. Benefits Interestingly, Magnesium is becoming an increasingly common nutrient deficiency. Vitamin B6 helps a number of body functions and may increase energy. The key reason for using the best ZMA supplements is because they may help improve your performance and strength. There have not been much studies on ZMA which make it difficult to prove any of the suggested benefits.

While there isn’t any direct research on how vitamin B6 affects hormone levels or athletic fitness, it’s likely that athletes who are deficient–such as bodybuilders trying to cut weight–will experience performance decrements as a result. It appears that zinc is not only critical for thyroid function, but also for maintaining levels of the hormone leptin. This hormone is also important for keeping your metabolic rate high as well as keeping hunger down. Being deficient in zinc has been shown to significantly lower leptin levels. Support Immunity A 1999 study looked at the effects of an 8-week ZMA supplementation routine among football players during spring training ( 1 ).

Optimum Nutrition ZMA 90 Caps | CSN

Roshanzamir, F., & Safavi, S. M. (2017). The putative effects of D-aspartic acid on blood testosterone levels: A systematic review. International Journal of Reproductive BioMedicine, 15(1), 1–10. https://doi.org/10.29252/ijrm.15.1.1 Persigehl, M. Changes in the serum zinc concentration in different metabolic situations. Z Klin Chem Klin Biochem. 1974 Apr;12(4):171-5. Although it’s not totally necessary, it’s recommended to take these pills before bed. Magnesium may help you fall asleep faster and improve your overall sleep quality, according to the Cleveland Clinic. “I’ve been taking magnesium in some form almost every night for a few years, and it always helps me sleep better,” our personal tester says. “I didn’t notice any kind of regression switching to ON brand, so I assume it works great.” The performance benefits will be so slight relative to your workout intensity that it’s probably better to not take it at all.

We were looking for additional ingredients that would balance out or synergize well with the effects of ZMA: ingredients like melatonin scored well, because ZMA is intended to be taken before bed to enhance sleep quality and hence recovery after a tough training session. Brilla, L. R. and Haley, T. F. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr. 1992 Jun;11(3):326-9. This product has 422mg of magnesium (that’s 100 percent of your RDV) and 500mg of l-theanine, both of which help promote more restful sleep. Plus, you get 3mg of melatonin, which is a natural hormone that signals to your body that it’s time to go to sleep, according to the Mayo Clinic. And customers definitely feel the effects before they hit the hay. “Not only do I wake up feeling great, I was surprised at how much this mix puts me down to sleep,” one five-star review says. “I can’t keep my eyes open more than 15 minutes after taking.” For these reasons, it’s widely used by high-level athletes. If you want to boost your testosterone levels and increase your muscular strength or even improve your sleep, you could take advantage of these benefits too. Wada, L. and King, J. C. Effect of low zinc intakes on basal metabolic rate, thyroid hormones and protein utilization in adult men. J Nutr. 1986 Jun;116(6):1045-53.