ZMA is abbreviation for a supplement that includes and Magnesium Aspartate.
ZMA supplements contain zinc, magnesium and vitamin B6. All three of these compounds are necessary for biological processes and even though most Americans meet the RDA levels of zinc, they don’t get enough magnesium in their diet. The proportion of ingredients generally used in ZMA supplements is 20–30 mg of zinc, 400–500 mg of magnesium and about 10 mg of vitamin B6.
ZMA supplements can help improve their rate of recovery, reduce the risk of overtraining, and increase muscle size and strength. Some athletes claimed that ZMA supplements aided sleep. Good sleep is needed for repairing tissue and healing the body that has undergone so much physical activity.
ZMA supplements are also considered to increase physical strength. Zinc is considered to increase the testosterone production in men. ZMA supplements can help bodybuilders develop muscle.
ZMA Supplements can prevent IGF-1 (Insulin growth factor) levels from decreasing during intense training.
Zinc, Magnesium, and Vitamin B6, have positive effects on mood and may help to improve the low feeling experienced sometimes during heavy training.
ZMA supplements are especially important for bodybuilders, athletes and those involved in work that requires a lot of physical labor as vitamins are minerals are lost. Drinking water rehydrates the body but the body still needs vitamins and minerals and ZMA supplements can help replenish this loss.
There have been no side effects of ZMA supplements when taken within the recommended dosage. However, too much of anything can be bad and it is the same with ZMA supplements.
Too much zinc may cause copper deficiency, nausea, vomiting, dehydration and stomach problems.
Excessive magnesium intake may cause gastrointestinal distress.
Vitamin B6 in excess can cause muscle spasms, anxiety and drowsiness.
Use ZMA supplements as advised on the bottle. It is recommended that ZMA supplements be taken on an empty stomach before going to bed. It is advisable to avoid calcium supplements when taking ZMA supplements.