Know Your Bodybuilding Supplements - ZMA

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ZMA is a scientifically designed anabolic mineral formula containing zinc monomethionine aspartate, magnesium aspartate and vitamin B-6. Studies have shown that it has a clinical effect on testosterone levels when taken in a combination containing 30 mg of zinc and 450 mg of magnesium per day.

ZMA is a highly specific and unique vitamin and mineral combination. There are certain minerals that have a positive impact on athletic performance as well as testosterone levels. ZMA is a special combination of zinc, magnesium, and vitamin B6. Zinc is involved in the action of several hormones, including insulin, growth hormone, testosterone, and estrogen, and in more than 200 enzymatic reactions. Research has indicated that exercising individuals have a greater need for zinc and are more prone to a zinc deficiency. It is proven to increase testosterone levels in healthy subjects.

The most famous study conducted by Lorrie Brilla at Western Washington University indicated that this combination could raise testosterone levels by as much as 30%. The study showed that taking 30 mg of supplemental zinc daily by healthy men experiencing moderate zinc deficiency doubled their testosterone levels in a six-month time frame.

Magnesium is involved in over 300 enzymatic reactions in the body, including glycolysis, the Krebs cycle, creative phosphate formation, nucleic acid synthesis, amino acid activation, cardiac and smooth muscle contractability, cyclic AMP formation, and, most importantly for strength athletes, protein synthesis. Vitamin B6 is also known as pyridoxine and has some major implications in protein synthesis. The coenzyme form of this vitamin is associated with a vast number of enzymes, the majority as part of amino acid metabolism. B6 is necessary in glycogen catabolism to "unlock" carbohydrate energy and it has also been shown to diminish the actions of certain catabolic steroids, such as glucocorticoid hormones (cortisol). This can boost the testosterone-to-cortisol ratio, leading to positive muscle-building effects. This product has been also combined with HMB supplements to improve its effects.

The zinc in this product is specifically formulated as zinc aspartate and zinc mono-L-methionine, which makes it more bioavailable. The magnesium is in a chelated form bound to aspartate, which increases its bioavailabity. Research with ZMA conducted on strength athletes shows that this combination of zinc, magnesium, and vitamin B6 can increase total and free testosterone levels by 30 percent. A study published in Medicine and Science in Sports and Exercise showed that nightly supplementation with ZMA also increased strength and power. Taking one dose of ZMA about thirty minutes before bedtime is recommended.

Bodybuilders can obviously benefit from taking ZMA, specifically in the following ways:
1. It increases the body's natural production of testosterone thus boosting its capacity for building lean muscle.

2. It increases levels of growth hormone.

3. It helps sleep if taken 30-60 minutes before bed thus enhancing rest and recovery.

ZMA has no known side effects but it must be taken in the proper dosage to the exact proportions used in most studies - that is 11 mg of vitamin B-6, 450 mg of magnesium and 30 mg of zinc.


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By Richard Mitchell and Bob Sweeney