When combined as ZMA, these nutrients together are promoted as helping to enhance physical performance in athletes.
However, there is very little research to back up any claims of ZMA.
That means some supplement products may not contain what the label says.
Getty Images / Jennifer A Smith
No supplement is intended to treat, cure, or prevent disease.
Some exercise enthusiasts believe that ZMA supports physical fitness by improving endurance, recovery, andmuscle growth.
Yet, few studies have been carried out that have proven these claims.
To understand ZMA’s potential uses, it’s best to look at the science.
However, some of the research results have been mixed.
ZMA was included in a review on supplements for sports.
According to the review, ZMA is a safe supplement for most people, with few reported side effects.
A small study looked at whether ZMA supplementation improved athletic training.
The participants also engaged in resistance training.
In a different study, researchers wanted to test manufacturer claims that ZMA supplementation would increasetestosterone levels.
There is also evidence to suggest a link between zinc status and autoimmune diseases.
According to one review, people with autoimmune diseases may be more likely to have a zinc deficiency.
Magnesium is abundant in foods and supplements and is needed for over 300 metabolic processes.
One of these processes is energy production.
Some athletes use magnesium with the hopes of boosting their performance.
If severe, amagnesium deficiencymay lead to weakness, fatigue, muscle pain, and cramps.
Vitamin B6 comes in multiple forms and is key to brain health and development.
Adequate vitamin B6 levels have been associated with healthy structures within the brain and spinal cord.
Interestingly, co-supplementing vitamin B6 and magnesium may improve mental health, according to one study.
Study participants reported better mood and quality of life as well as lessanxiety.
What Are the Side Effects of ZMA?
When taking dietary supplements, it’s important to be aware of potential side effects.
Few side effects have been directly linked to ZMA supplement use.
Although rare, the individual nutrients found in ZMA may cause side effects in some people.
Ataxia may become severe if vitamin B6 supplementation is not stopped.
More research is needed on ZMA to determine its overall safety.
To reduce your risk of side effects, use ZMA only as directed.
Precautions
Some people may need to take extra precautions before using ZMA.
Due to a lack of research, it is unknown if ZMA is safe for people to use whilepregnantorbreastfeeding.
There also isn’t enough research on the use of ZMA supplements in children.
Speak to a healthcare provider if you’re considering giving your child ZMA.
More research is needed to determine if any other populations should avoid ZMA.
Dosage: How Much ZMA Should I Take?
At this time, there are no standardized dosage recommendations for ZMA.
Dosage varies for ZMA and may depend on your reason for use, your age, and other factors.
Dosage may also depend on the forms of zinc, magnesium, and vitamin B6 included in the supplement.
No side effects were associated with these doses.
However, vitamin B6 was not included.
More research is needed to determine appropriate dosing guidelines for ZMA.
What Happens If I Take Too Much ZMA?
However, taking too much will likely lead to side effects.
Such interactions may cause one or both substances to not work as they should in your body.
How to Store ZMA
Proper storage of supplements helps maintain their freshness and quality.
ZMA supplements should be stored in a cool, dry place that is kept out of direct sunlight.
It’s important that your supplements never get too hot or cold.
ZMA supplements do not require refrigeration.
It’s best to keep supplements in their original container.
ZMA supplements should be kept in an airtight container.
Keep ZMA supplements out of reach of pets and small children who may accidentally ingest them.
Be sure to throw away any ZMA supplements that have spoiled or expired.
The expiration date is usually listed on the packaging or label.
However, research results are mixed.
It’s often recommended to take one supplement at a time for a specific health purpose.
kindly talk with a healthcare provider about which supplement may be right for you.
Frequently Asked Questions
It’s not known.
Safety studies have not been performed on ZMA.
Use ZMA only as directed on the product label.
There is no solid evidence that ZMA improves levels of testosterone, the primary male reproductive hormone.
It’s not known.
Very little research has been conducted on ZMA, so its effectiveness can’t be determined.
Most studies were done in the early 2000s and only looked at ZMA’s potential use in physical performance.
Larger-scale studies are required to determine the relationship between magnesium and sleep.
Like other supplements, ZMA will eventually expire.
Many supplements are thought to be good for about two years, but this can vary.
Once ZMA supplements reach expiration, they may be less potent.
The expiration date should be listed on the supplement packaging or label.
It’s best to take a food-first approach to your nutrition whenever possible.
Typically, these nutrients are thought to be best absorbed from foods rather than supplements.
Zinc is primarily found in animal foods, including meat, fish, and poultry.
Othersources of zincinclude:
Magnesium is easily found in many plant and animal foods.
These include:
Vitamin B6 is also available in a wide variety of foods.
ZMA is mostly sold as capsules but is also available in powder, gummy, and tablet forms.
The majority of ZMA supplements are naturallygluten-free.
Many options are alsoveganand organic.
These specifications should be listed on the packaging or supplement label.
When shopping for ZMA, it’s important to remember that there is still very little research on it.
Therefore, it’s important to buy ZMA from a reputable brand.
Summary
ZMA is a manufactured dietary supplement containing zinc, magnesium, and vitamin B6 micronutrients.
It is mostly thought to improve athletic performance, but no solid evidence supports this claim.
It’s vital that more research be done on ZMA to learn more about its safety and potential benefits.
Remember that supplements are mostly unregulated by the Food and Drug Administration (FDA) or other government agencies.
Always do your research and talk with a healthcare provider before using a new supplement.
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