ZMA

ZMA – What Are The Benefits & What Does It Do?

If you’ve ever bought supplements you’ve probably heard of the natural testosterone booster, ZMA. Today I’m quickly going to run through what ZMA does and some of the benefits of taking zma supplements.

If you’ve ever bought supplements you’ve probably heard of the natural testosterone booster, ZMA. Today I’m quickly going to run through what ZMA does and some of the benefits of taking zma supplements.

I am not going to go in-depth about ZMA supplements, so if you have any further questions about ZMA leave your question in the comments at the bottom of this page.

What is ZMA?

ZMA is a combination of Zinc and MAganesium, both of which are essential diatary minerals. It’s the combinations of these minerals that may result in increasted testosterone levels. ZMA supplements natural testosterone boosters, aimed at raising testosterone levels to promote more lean tissue growth. Let’s take a look at Zine and Magnesium in a bit more detail.

Zinc

Zinc is essential to numerous chemical reactions in the body, including protein synthesis and cellular energy. Its immune system values begin with zinc’s ability to regulate the production of testosterone cells.

Zinc also helps provides critical protection to the liver, assists in deterring enlargement of the prostate gland, and is essential in maintaining reproductive organ health.

Zinc’s most popular application has been zinc lozenges, which have been shown to reduce the length and severity of common cold symptoms by 45-50%. Lozenges without an acid base (like orange, lemon, or others with flavorings that have citric acid or vitamin C) are markedly more effective.

The suggested Daily Value for zinc is 15mg, and ZMA supplements usually contain twice that amount. If you take that amount continually you’ll need additional supplemental copper.

Magnesium

Magnesium is essential for normal heart function, transporting neurochemicals essential in muscle function and mood regulation, and in the critical balance of sodium and potassium within our cells. Despite its vital contributions, the U.S. Department of Agriculture found that 74% of people take in less than the recommended Daily Value of 400 milligrams (for men). The ZMA supplement formulations usually contain 450 milligrams of Zinc.

The Studies on ZMA

Dr. Brilla on June 2, 1999, at the 46th Annual Meeting of the American College of Sports Medicine in Seattle, WA,  published in the official ACSM journal, Medicine and Science in Sports and Exercise, Vol. 31, No. 5, May 1999.

According to Dr. Brilla, “A group of competitive NCAA football players who took ZMA nightly during an 8 week spring training program had 2.5 times greater muscle strength gains than a placebo group. Pre and post leg strength measurements were made.” The strength of the ZMA group increased by 11.6% compared to only a 4.6% increase in the placebo group.

“The muscle strength increases may have been mediated by the anabolic hormone increases in the ZMA group. The ZMA group had 30% increases in free and total testosterone levels compared to 10% decreases in the placebo group. The ZMA group also had a slight increase in insulin-like growth factor-1 (IGF-1) levels compared to a 20% decrease in the placebo group. This study shows that anabolic hormone and muscle strength increases can be induced in already strength-trained athletes by using a novel zinc-magnesium preparation”, said Brilla

Other Benefits of ZMA

  • Increase strength
  • Prevents growth hormone levels from dropping during sleep
  • Increased sexual drive
  • Longer and deeper sleeping patterns (experienced in almost all cases)
  • Reduces muscle cramps
  • The cost (it’s a quite cheap supplement)

Who Should Take ZMA?

Pretty much any serious weight trainer can benefit from supplementing with ZMA. The sleep benefits alone make the cheap supplement worthwhile. Lifters over 30 may benefit the most because once males hit the age of 30 natural testosterone levels start to decrease.