ZMA (Zinc Magnesium Aspartate): a sports supplement?

In this article we are going to analyze what zma is and if it is really effective as a sports supplement in the training of athletes.

In addition, we are going to mention some of the benefits derived from the fundamental components of zma, the recommended dosage of this supplement, as well as what other supplements are available on the market that also contain magnesium, zinc or vitamin B6.

What is ZMA?

ZMA or zinc magnesium aspartate is a dietary supplement that combines two important minerals, zinc and magnesium, along with vitamin B6. In fact, these three components are involved in all metabolic processes in the body and play an essential role in protein synthesis.

During exercise, these nutrients are lost, so the consumption of zinc and magnesium aspartate can help us replace the nutrients lost during physical activity, as well as facilitate a series of processes that lead to improved athletic performance (1).

Does this supplement really work in sports?

One study has reported that the increase caused by this supplement in free testosterone, insulin-like growth factor-1 (IGF-1) and muscle strength is of great help to athletes in their workouts (1). However, Koehler et al. contrasted this claim, proposing that ZMA supplementation increased serum zinc and excretion, but did not change free and total testosterone levels.

To analyze changes in free and total testosterone levels with ZMA supplementation during resistance training, Wilborn et al. had experienced resistance-training men take ZMA supplementation or placebo in a double-blind study focusing on endurance for 8 weeks. The results showed no changes in free or total testosterone, strength, or fat-free mass (2).

Overall, dietary supplementation with commercially available ZMA was shown to slightlyincrease serum zinc levels by 12 to 17%. However, it did not appear to influence anabolic or catabolic responses to resistance training, body composition, or adaptations to training (2).

Scientific evidence shows that previous zinc deficiencies may negatively affect internal testosterone production secondary to its role in androgen metabolism and interaction with the steroid receptor (3).

On the other hand, one study showed that dietary supplementation with commercially available ZMA resulted in a slight increase of 12 to 17% in serum zinc levels. However, it did not appear to influence anabolic or catabolic responses to resistance training, body composition, or adaptations to training (2).

Benefits of ZMA

The benefits of ZMA are due to the properties provided by each of its components.

Benefits of magnesium

Magnesium fulfills a number of vital functions in the human body: assisting in muscle contraction, energy production and regulation of electrolyte balance.

Magnesium is an element found in the process of many cellular reactions. In fact, more than 300 metabolic reactions require this mineral as an enzymatic cofactor(4).

In 1984, a study was carried out in which it was concluded that after supplementation with magnesium for 14 days, cortisol was reduced and, consequently, catabolism during training was reduced (6).

Another study, in 1998, ratified results quite similar to the previous ones, proposing that magnesium supplementation can reduce the stress response without influencing the competitive potential (7).

Benefits of zinc

Zinc is a very important trace element for our body, as it is involved in a variety of vital biochemical processes and is necessary for the activity of more than 300 enzymes.

Functions performed by zinc, a component of zma, include immune system support, protein synthesis and reproductive health.

Enzymes with zinc in their composition are involved in cell replication and, in particular, carbonic anhydrase and lactate dehydrogenase are involved in exercise metabolism, while superoxide dismutase protects against free radical damage.

Benefits of vitamin b6

Vitamin b6 plays a fundamental role in the metabolism of proteins, carbohydrates and fats, as well as in the synthesis of neurotransmitters such as serotonin and dopamine.

In addition, some studies affirm that people who have high levels of vitamin B6 in their blood have better memory. However, taking vitamin B6 supplements, either alone or in combination with other supplements, does not appear to improve cognitive function or mood in people who are healthy or who have dementia (10).

On the other hand, vitamin B6 from zma, according to some scientific analyses, may actually decrease the risk of heart disease, as it contributes to lowering the level of homocysteine (10).

Taking into account the results of different studies, the American Congress of Obstetricians and Gynecologists (ACOG) recommends the consumption of this vitamin under medical prescription to alleviate nausea and vomiting during pregnancy (10).

It should be noted that some experts have pointed out that vitamin B6 supplements could reduce premenstrual symptoms, which cause mood swings, irritability, lack of concentration, bloating and anxiety (10).

Other studies based on supplementation with zma

In 1998, a study on zinc, iron and magnesium status in athletes reported that athletes may have lower zinc and magnesium levels due to increased sweat production during training or inadequate intake of these minerals in their diets (8).

[article ids=”66530″] To reaffirm these positive effects of zinc magnesium aspartate supplementation, Brilla and Conte, in an article published in 2000 (9) reported that ZMA supplementation during an off-season soccer endurance training session favored a considerable increase in testosterone, IGF-1 and muscle strength levels.

However, further research on the benefits of these minerals as sports supplements is still needed.

Recommended dosage of ZMA

A daily dose of 30 mg of zinc and 450 mg of magnesium is recommended at night. As for vitamin B6, it is advisable to take 10.5 mg on an empty stomach in order to achieve greater effects (12,13,14).

The intake of this amount of zinc, magnesium and vitamin D can be achieved by taking 3 capsules of zma daily. It is usually taken half an hour before going to bed.

COMPRAR

Este complejo revolucionario de Magnesio es una mezcla de tres formas altamente absorbibles del mineral esencial Magnesio que ayuda a:

• Disminuir la fatiga y cansancio.
• Mejorar al recuperación y el descanso
• Aumentar el el buen funcionamiento del sistema nervioso, cardíaco y cerebral.
• Patentes: Albion®, ATA® y Quali®-B.
• Absorción y tolerancia óptima.
• Cápsulas vegetales.

Belevels Magnesium. Maximum discount coupon “MundoLevels”.

Side effects of ZMA

The most common problems that can arise from excessive intake of zma, as well as its main components, are as follows (10,11,16):

Interactions of ZMA with other drugs

Due to the combination of components contained in zinc magnesium aspartate, some drug interactions may occur (10,11,15):

• Tetracycline and quinolone antibiotics: zinc may interfere with the absorption of these drugs.

• Levothyroxine (thyroid hormone): zinc can reduce the absorption of this hormone indicated for hypothyroidism. Therefore, it is advisable to take levothyroxine at least 4 hours before or after taking the supplement.

• Calcium and iron supplements: calcium and iron can interfere with the absorption of zinc and magnesium. For this reason, it is advisable to separate the intake of these supplements by several hours.

• Blood pressure medications: Magnesium may have a mild effect on blood pressure.

• Diuretics: these supplements can increase the elimination of zinc in the body. Therefore, it may be necessary to take an extra intake of zinc, provided that you have consulted your doctor beforehand.

What are the best ZMA supplements?

Below, we are going to show three examples of zma brands that are sold on the market and can be purchased via the Internet.

ZMA Magnesium, Zinc and Vitamin B6-180 Capsules- WeightWorld

WeightWorld’s ZMA is a dietary supplement that consists of Vitamin B6, Zinc and Magnesium.

It helps reduce tiredness and fatigue, maintains electrolyte balance and contributes to energy metabolism (EFSA). In addition, these minerals also act on muscle function, protein synthesis and bone maintenance, ensuring comprehensive support for your physical well-being.

Thanks to the enrichment with vitamin B6 and magnesium, these capsules contribute to the immune system, the formation of red blood cells and the nervous system (EFSA). In addition, thanks to Zinc, it also protects cells against oxidative stress and contributes to improve memory.

This formula is of natural origin, vegan and free of magnesium stearate.

COMPRAR

El ZMA es un suplemento alimenticio que está formado por Vitamina B6, Zinc y Magnesio. Esta combinación de minerales con esta vitamina, actúa en los procesos metabólicos del organismo y lo convierten en una solución completa para deportistas. ¡Un 3 en 1 en cápsulas que potencian tu bienestar durante 6 meses!

El complejo de magnesio y zinc en cápsulas, reduce el cansancio y la fatiga, mantiene el equilibrio electrolítico y contribuye al metabolismo energético (EFSA). Además, estos minerales actúan también en el funcionamiento muscular, la síntesis de proteínas y en el mantenimiento de huesos, asegurando un apoyo integral para tu bienestar físico.

ZMA Magnesium Zinc and Vitamin B6-120 vegetarian capsules- HSN Evozma

This food supplement contains vegetable capsules based on Zinc, Magnesium, D-Aspartic Acid and Vitamin B6.

Evozma has been developed with bioavailable forms of the vitamins and minerals it contains:

• Zinc: Zinc Bisglycinate (Chelated Zinc).
• Magnesium: Magnesium citrate (Magnesium salts of citric acid).
• Vitamin B6: Pyridoxine Hydrochloride
• Aspartate: Chelated D-aspartic acid.

This supplement is 100% VEGAN, since Evozma capsules are made with hypromellose, not with gelatins.

ZMA MAX – 180 Capsules

This package of 180 capsules is good for a 3-month supply.

ZMA MAX is a high quality complex highly concentrated in three ingredients: magnesium + zinc + vitamin B6.

The optimal dosage for maximum benefits is a daily serving of 2 capsules, providing 375 mg magnesium + 20 Mg zinc + 12 mg vitamin B6.

This brand contains three different magnesium compounds (magnesium citrate, magnesium bisglycinate, magnesium oxide) to maximize all the synergistic effects.

In addition, it is 100% VEGAN AND ADDITIVE-FREE: No magnesium stearate, no flavoring, no coloring, no stabilizers, no gelatin, no GMOs, no lactose, no gluten and no preservatives.

COMPRAR

180 cápsulas en un práctico suministro para 3 meses. ZMA MAX es un complejo de alta calidad formado por tres ingredientes de alta dosis: magnesio + zinc + vitamina B6. Dosis óptima: Cada porción diaria de 2 cápsulas contiene 375 mg de magnesio + 20 Mg de zinc + 12 mg de vitamina B6.

Other supplements with zinc and magnesium

In addition to the supplement of zinc and magnesium aspartate, there are other supplements containing zinc, magnesium or vitamin B6, which are currently booming due to their high quality. Among these products we can highlight the brand Be Levels:

Triple Magnesium Be Levels

This magnesium complex is a supplement that contains a mixture of three highly absorbable forms of this mineral that helps reduce fatigue and tiredness, improving recovery and rest, and with benefits for the proper functioning of the nervous system, heart and proper brain function.

[article ids=”58157″] In addition, its ingredients include 664 mg of magnesium biscyglinate per serving, 574 mg of magnesium malate, 250 mg of magnesium acetyl taurinate and 12 mg of vitamin B6 .

COMPRAR

Este complejo revolucionario de Magnesio es una mezcla de tres formas altamente absorbibles del mineral esencial Magnesio que ayuda a:

• Disminuir la fatiga y cansancio.
• Mejorar al recuperación y el descanso
• Aumentar el el buen funcionamiento del sistema nervioso, cardíaco y cerebral.
• Patentes: Albion®, ATA® y Quali®-B.
• Absorción y tolerancia óptima.
• Cápsulas vegetales.

Chill mood Be Levels

This dietary supplement is ideal for getting a good night’s sleep, falling asleep earlier, improving sleep quality, eliminating feelings of fatigue and reducing stress and anxiety levels.

Its ingredients include L-glycine, melatonin, magnesium, tryptophan 5-HTP, vitamin C, GABA, Zinc, vitamin B6 and vitamin D.

COMPRAR

El complemento definitivo para dormir bien, conciliar antes el sueño, mejorar su calidad, eliminar la sensación de fatiga y reducir los niveles de estrés y ansiedad.

• 3 patentes DSM incluidas.
• Apto para veganos.
• Libre de gluten, lactosa y dióxido de titanio.
• Ideal para personas deportistas. 

Bibliographic References

1. Kerksick CM, Wilborn CD, Roberts MD, et al. (2028). ISSN review update on exercise and sports nutrition: research and recommendations. Journal of the International Society for Sports Nutrition, 15: 38.
2. Wilborn CD, Kerksick CM, Campbell BI, et al. Effects of zinc magnesium aspartate (ZMA) supplementation on training adaptations and markers of anabolism and catabolism. Journal of the International Society of Sports Nutrition. 2004;1(2):12-20.
3. Om AS. & Chung KW. (1996). Dietary zinc deficiency alters 5-alpha depletion and aromatization of testosterone and androgen and estrogen receptors in rat liver. J Nutr; 126(4): 842-848.
4. Lukasi, HC (1995). Micronutrients (magnesium, zinc and copper): are mineral supplements necessary for athletes? International Journal of Sport Nutrition, 5: 74-83.
5. Nieman DC. & Pedersen, BK. (1999). Exercise and immune function. Recent advances. Sports Med; 27: 73-80. Link
6. Golf, SW; Happel, O; Graef, V. & Seim, KE. (1984). Plasma concentrations of aldosterone, cortisol and electrolytes in physical exercise after magnesium supplementation. J Clin Chem Clin Biochem; 22: 717-721.
7. Golf, SW; Bender, S. & Gruttner, J. (1998). On the importance of magnesium in extreme physical stress. Cardiovascular Drugs and Therapy; 12: 197-202.
8. Konig, D. et al. (1998). Zinc, iron and magnesium status in athletes: influence on exercise-induced stress regulation and immune function. Exerc Immunol Rev; 4: 2-21.
9. Brilla, LR. & Conte, V. (2000). Effects of a new zinc-magnesium formulation on hormones and strength. J Exerc Physiol Online; 3: 26-36.
10. Facts about vitamin B6. Nih.gov. (n/d). Retrieved September 24, 2024, from https://ods.od.nih.gov/pdf/factsheets/VitaminB6-DatosEnEspanol.pdf.
11. Magnesium. (n/d). Nih.gov. Retrieved September 24, 2024, from https://ods.od.nih.gov/factsheets/Magnesium-DatosEnEspanol/
12. Pyridoxine (vitamin B6). (n/d). Aeped.es. Retrieved September 24, 2024, from https://www.aeped.es/comite-medicamentos/pediamecum/piridoxina-vitamina-b6
13. Food and Nutrition Board, Institute of Medicine (1997). Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC. National Academy Press: 190-249.
14. Food and Nutrition Board, Institute of Medicine (2001). Zinc. Dietary reference intakes for vitamin A, vitamin K, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington, D.C.: National Academy Press: 442-501.
15. Zinc(n/d). Nih.gov. Retrieved September 24, 2024, from https://ods.od.nih.gov/factsheets/Zinc-DatosEnEspanol/.
16. Gallagher, C. et al. (2024). Effects of Supplementing Zinc Magnesium Aspartate on Sleep Quality and Submaximal Weightlifting Performance, following Two Consecutive Nights of Partial Sleep Deprivation. Nutrients, 16(2): 251.