It is also interesting to note that vitamin B6 is often taken by people who want to experience lucid dreaming, so it is a likely culprit for this particular ZMA side effect, but it’s possible that magnesium and/or zinc add to this effect in some way. Magnesium promotes proper muscle and nerve function and helps your body produce energy, a key part of physical performance, per the Mayo Clinic. Magnesium also helps promote good sleep. Lastly, vitamin B6 deficiency has been linked to poor immunity. Your immune system requires vitamin B6 to produce bacteria-fighting white blood cells, and it enhances their ability to combat infection and inflammation ( 22, 23, 24). May aid blood sugar control

Active ingredients are the star of the show, but the inactive ingredients matter, too. Many supplement companies sneak in undesirable fillers and additives that really aren’t necessary. When choosing a supplement, take a peek at the full ingredient list—it’s usually listed in much smaller print underneath the nutrition facts label—to make sure you’re comfortable with everything that’s in the supplement. Optimal Doses Vitamin B6 is a big must-have where recovery supplements are concerned. This essential vitamin helps promote healthy immune function, cognitive function, and may even help protect your heart, according to the Cleveland Clinic. So, not getting enough of this vitamin can make it more difficult for your body to recover and keep functioning at its best. 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 The primary ingredients in ZMA supplements are zinc, magnesium, and vitamin B6. Separately, these nutrients have individual benefits. For example, zinc supports your immune system, magnesium supports muscles and sleep, and B6 supports energy, according to Mary Sabat MS, RDN, LD, a registered dietitian and ACE-certified personal trainer. As a whole, ZMA supplements may help promote muscle recovery, improve sleep, and increase energy, Mary says. In fact, it found that supplementing with zinc lowered HbA1c — a marker for long-term blood sugar levels — to an extent similar to that of metformin, a popular diabetes drug ( 6, 25).If you’re taking any medications or are pregnant or breastfeeding, speak with your healthcare provider before taking a ZMA supplement. Furthermore, avoid taking more ZMA than the recommended dose listed on the label. Summary

The third element of ZMA supplements, vitamin B6, plays a big role in supporting your cognitive health and function, according to the NIH. Although vitamin B6 deficiency isn’t too common, it can weaken your immune system, making it way more difficult to stay healthy and push your body in your day-to-day gym sessions.

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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).

There are many claims that Optimum Nutrition ZMA can have no side effects. There are even companies that are selling ZMA without any dosage recommendations. Most companies are being very vague when they write about their product. Because of this, it is hard to determine what any side effects that you will experience when taking this supplement. In fact, numerous research studies have suggested that these two minerals help enhance muscle size, muscle strength, and fat loss, not to mention overall health and well-being.* Anabolic Factors ZMA is a great relaxant and really helps you get a good nights sleep. ZMA can make you dream some crazy dreams but it will help you recover and grow more lean muscle due to its testosterone boosting Zinc and Magnesium , but also the great sleep you will get. Cheap Optimum Nutrition ZMA Capsules Optimum Nutrition ZMA ReviewAn 8-week study in 43 older adults with insomnia showed that taking a combination of zinc, magnesium, and melatonin — a hormone that regulates sleep-wake cycles — daily helped people fall asleep faster and improved sleep quality, compared to a placebo ( 33). May elevate your mood GGR Staff Writer and expert product tester Lauren Strong, CPT, tested the Evlution Nutrition Z-Matrix and said she definitely got deeper sleep. “I’m honestly a pretty heavy sleeper but I’ve been really stressed lately and waking up a few times a night, which is not normal for me,” she explains. “The nights I’ve taken this it helps me sleep through the night and I don’t wake up from my husband’s tossing and turning.” ZMA is a supplement produced by Optimum Nutrition, and contains Zinc (30mg), Magnesium (450mg) and Vitamin B6 (50mg). It is made specifically for athletes and aims to provide benefits such as improved training adaptations, while also providing an increase in regeneration. Meanwhile, supplementing with zinc has been linked to improved sleep quality in both human and animal studies ( 30, 31, 32).

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. At the end of the day, it’s important to talk to your doctor or a qualified nutritionist about the right dosage for you. Make sure you let them know about any other supplements or medications you’re taking, just in case there are contraindications. Third-Party Testing Several studies have linked low blood levels and intakes of vitamin B6 to depression. However, taking vitamin B6 doesn’t appear to prevent or treat this condition ( 35, 36, 37). SummaryVitamin B6 (pyridoxine hydrochloride), zinc (zinc aspartate, zinc monomethionine, and zinc oxide), and magnesium (magnesium aspartate and magnesium oxide) All of NOW Sports Nutrition ZMA supplements are also certified by Informed Sport, which tests every batch for banned ingredients that could disqualify you from professional competition. They’re also allergy-friendly and are manufactured without gluten, wheat, milk, soy, eggs, fish, shellfish, and tree nuts. 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). 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.