ZMA is made up of the minerals zinc, magnesium and aspartate. It’s questionable whether taking this supplement actually leads to an increase in natural testosterone levels as some manufacturers claim.
Zinc and magnesium play an important part in testosterone production; therefore, supplementing with these two minerals might help in maximizing your body’s natural production of testosterone.
People who exercise naturally need more vitamins and minerals compared to sedentary individuals. Intense exercise depletes vital vitamins and minerals, thus supplementing with`ZMA will, if nothing else, replenish your bodys zinc and magnesium levels.
Some studies show that`ZMA can help improve sleep quality and increase deep sleep which is important for muscle growth and training recovery.
A recent study reported that a group of people who took`ZMA at night during an eight-week weight training program had almost 3 times more muscle strength gains than a placebo group. The strength of the`ZMA group increased by approximately 11.6% compared to only a 4.6% increase in the group that did not supplement with`ZMA.
Here’s a direct quote from the researchers: "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 percent decreases in the placebo group... The`ZMA group also had a small increase in insulin-like growth factor-1 (IGF-1) levels compared to a 20 percent decrease in the non-using (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."
Since this supplement contains natural minerals that are found in food,`ZMA is safe to take for both men and women and will not cause any negative side effects.
Some good food sources of zinc and magnesium include red meat, nuts and chicken, thus if you eat any of these foods a few times a week, you shouldn’t need to supplement with`ZMA.
If you do decide to give`ZMA a try, take it about an hour before bedtime on an empty stomach as research suggests that this is the most effective way to supplement with ZMA.
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