Zma how much to take

The body cannot make B6, so it must be obtained from the diet. Without B6 the immune system cannot fight infection from bacteria or virus or ease inflammation response.

Vitamin B6 further supports healthy function of the nervous system, the breakdown of protein, fats and carbohydrates to be used by the body, and the creation of red blood cells.

Reported benefits of ZMA supplements include: enhanced athletic performance, muscle building, improved endurance, improved immunity, reduced inflammation, a key cause of chronic diseases such as CHD and cancer, blood sugar control, wound healing, mood, sleep quality and improved recovery after exercise. Manufacturers also claim supplementing with zinc and magnesium may boost testosterone production, in turn bumping muscle mass and insulin-like growth factor IGF-1 , which has growth-promoting effects on skeletal muscle.

Perhaps the most attractive claim made by supplement brands is the proposed benefits of ZMA tablets in enhancing athletic performance and the link between ZMA and bodybuilding. However, the strongest research to support this claim only proves that athletic performance can be positively affected through the use of ZMA supplementations when deficiencies in zinc and magnesium are present in athletes. It is common for athletes to follow diets that are low in zinc and magnesium, as they sometimes opt for unbalanced diets that are overly reliant on single food groups.

For example, it is popular for endurance athletes to consume a very high carbohydrate, low protein, and low fat diet, which has been directly linked to zinc deficiency. Not only this, but they also tend to lose these minerals through their sweat and urine both during and after exercise at a rate beyond what can be replenished. Zinc deficiency can lead to extreme fatigue, loss of appetite, impaired immune function, hair loss, diarrhoea, impotence, plus eye and skin lesions and so for this reason, ZMA supplements can prove a brilliant addition to athletes' daily diets and in turn benefit athletic performance.

Magnesium, which is usually offered in a mg dosage in ZMA capsules, affects muscle function, including: energy production, oxygen uptake, and electrolyte balance. Small magnesium deficiencies can negatively impact exercise performance, as well as prevent the body from healing. Therefore, to enhance recovery and rehabilitation and in turn aid athletic performance, increasing magnesium levels may help, supporting ZMA as a sports recovery supplement.

However, it is worth noting that whilst supplementation is effective for those suffering from a deficiency, researchers have concluded that magnesium supplementation in athletes with adequate magnesium levels has no benefit in enhancing performance, suggesting that magnesium's effect here is in resolving a problem back to baseline as opposed to enhancing performance to a new optimal.

Another supplement that is popular for its athetic enhancing benefits is L-Glutamine - read all about it here. With high levels of zinc and magnesium, ZMA tablets may enhance athletic performance in those who are deficient in either one of the minerals. However, at present there is little research to suggest that supplementing with additional zinc or magnesium in those who are already at baseline levels will positively impact exercise performance.

Many of the most common Internet searches for this matter revolve around the ZMA benefits for sleep and weight loss, and whether they are truly effective. In a double-blind clinical trial, 60 diagnosed obese participants, aged , were randomly divided into two intervention groups: those who would recieve 30mg of zinc daily, or those who would receive a placebo.

To measure the results, researchers took the body mass index BMI , weight and waist circumference of each individual both prior to the investigation, and again one month later.

The statistics showed that those treated with 30mg of zinc lost significantly more body weight, therefore leading the researchers to conclude that zinc can be suggested as a suitable supplementation therapy for obese people. An uncommon supplement that offers solidified evidence for its weight loss properties is milk thistle.

Not familiar with it? Read more on the benefits of milk thistle here. Over time, there have been ample studies looking at the connections between ZMA and sleep.

As mentioned earlier, the primary elements of ZMAs are zinc and magnesium, both of which have been linked to having a level of effectiveness in improving sleep quality.

For example, magnesium can activate the parasympathetic nervous system, leading to relaxation and improving symptoms of restlessness, irritability, lack of concentration, sleep disorders and depression. In a controlled experiment, researchers wanted to analyse the effect zinc supplementation had on the sleep quality, if any. They used a sample of 54 intensive care unit nurses and randomly assigned mg zinc sulfate capsules every 72 hours for 1 month to one half of the group, and then a placebo to the other half.

The results found that both the sleep quality and sleep duration of the nurses given the zinc dosage improved from baseline, supporting the theory that ZMA for sleep is effective. While no studies have found that ZMA supplementation can directly aid weight loss, the proven benefits of ZMA for sleep may, in turn, aid weight loss indirectly. However, recent research suggests that the use of ZMA has no significant effects regarding serum testosterone levels and the metabolism of testosterone in subjects who consumed a zinc-sufficient diet.

Suggested intake: Zinc, magnesium and vitamin B6 are found naturally in many foods. Broschart names a few foods high in zinc: beef and other red meats, shellfish like oysters and shrimp , nuts and legumes. On the opposite side of the spectrum, the zinc in whole grain products and plant proteins has a lesser bioavailability due to their relatively high content of phytic acid, a compound that inhibits zinc absorption.

Broschart goes on to name foods high in magnesium bananas, nuts, shredded wheat, brown rice, milk, spinach and swiss chard and vitamin B6 fortified cereal, bananas, salmon, potatoes, chicken and turkey. Most successful ZMA products have 11 mg of vitamin B6, mg of magnesium and 30 mg of zinc. Vitamin B6 toxicity, can cause neurological effects, but this only occurs when amounts exceed mg per day. 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. Learn the effects of magnesium on the body, particularly on the processes that promote sleep. Vitamin D has numerous health benefits, but it's tricky to know which supplement to choose. Here are 13 of the best vitamin D supplements, according…. Health Conditions Discover Plan Connect.

What it is Athletic performance Benefits Weight loss Dosage Side effects Bottom line We include products we think are useful for our readers. It contains a combination of three ingredients — zinc, magnesium, and vitamin B6. Share on Pinterest. What is ZMA? ZMA and athletic performance.

Benefits of ZMA supplements. Can ZMA help you lose weight? In a study of 60 obese people , those supplementing 30mg of zinc a day lost significantly more weight than those taking the placebo. Additionally, vitamin B6 and magnesium have been shown to help reduce bloating and water retention in women suffering from PMS. Although, there are lots of supplement options created specifically for those looking to lose weight.

There are two ingredients in ZMA that may help with depression and anxiety; magnesium and vitamin B6. Additionally, magnesium is thought to have an effect on the part of the brain called the hypothalamus, which helps regulate the pituitary glands and the adrenal glands. These glands play a fundamental role in your stress response. Numerous studies on the relationship between magnesium and anxiety show that participants report a decrease in their anxiety symptoms following regular supplementations.

If you do suffer from an anxiety disorder, it might be worth supplementing with magnesium to see the effects. I love open water swimming, watching Arsenal play football sometimes and pumping playlists whilst running. Life can be hectic and full of everyday stresses both at work or in our personal lives and […].