What is ZMA?
ZMA is a supplemented mineral formula.
It is a natural supplement that contains Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6 in specific concentrations that studies have shown to be beneficial for strength and muscular gains (usually Vitamin B6: 11mg, Magnesium: 450mg and Zinc: 30mg)
ZMA is a promising and genuine supplement! Not just a fly-by-night product, oh no – ZMA has been around for a good while.
For good reason too – It works very well for strength and size gains. It’s efficiency is also backed up by multiple studies. Can’t argue with that!
How Does ZMA Work?
ZMA’s main method of work is through naturally raising testosterone levels. (This explains its decent strength and muscle building properties!)
Zinc and Magnesium are commonly depleted minerals from our body. Supplementing with the correct ratio of Zinc and Magnesium (around 30mg of Zinc and 450mg of Magnesium per day) can raise testosterone levels!
Testosterone is responsible for increased strength and this is normally accompanied by muscle gains. Simple eh??
Who Would Benefit Most?
Endurance athletes, bodybuilders, power lifters, strength athletes – pretty much anybody who does some form of intense exercise!
Studies show that most people are deficient in zinc, magnesium and Vitamin B6. The effect of this in athletes is decreased muscular endurance and less overall workout intensity – Something we want to avoid at all costs, right?
Finally, ZMA users report having deeper sleeps and vivid dreams! This may also be a benefit if you struggle to get some shut-eye on a nightly basis.
What Are the Recommended Doses?
Most decent ZMA products have Vitamin B6: 11mg, Magnesium: 450mg and Zinc: 30mg. Normally taken before bed.
This ratio is very important – A simple multi-vitamin can not achieve these same results as the proportions are different! Therefore, if you want the strength and muscular benefits of ZMA – Take ZMA! (However, please do not misunderstand and forget the importance of a good multivitamin!!)
Any Side Effects?
None – ZMA has been reported and studied as being totally safe.
However, I have personally heard reports that it did reveal mild side effects related to increased testosterone. Some users reported minor zits but that was the worst of it!
Bottom line – ZMA is safe.