A: Both the zinc and magnesium that are included in ZMA are known to boost testosterone levels, at least among people who have marginally or significantly low levels of these trace elements. Persigehl, M. Changes in the serum zinc concentration in different metabolic situations. Z Klin Chem Klin Biochem. 1974 Apr;12(4):171-5. A 1996 study published in the scientific journal Nutrition examined the effects of zinc on the body’s testosterone levels in detail ( 2 ). One 8-week study in 27 football players showed taking a ZMA supplement daily significantly increased muscle strength, functional power, and testosterone and IGF-1 levels ( 11).

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Kilic, M., et al. Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc. Neuro Endocrinol Lett. 2007 Oct;28 (5):681-5. Vitamin B6 is a big must-have where recovery supplements are concerned. This essential vitamin helps promote healthy immune function, cognitive function, and may even help protect your heart, according to the Cleveland Clinic. So, not getting enough of this vitamin can make it more difficult for your body to recover and keep functioning at its best. Theberge, C. S. and Volpe, S. L. Effect of Zinc Depletion and Repletion on Resting Metabolic Rate and Zinc Status in Healthy Male and Female. New England American College of Sports Medicine Annual Meeting, 2003.If you’re taking any medications or are pregnant or breastfeeding, speak with your healthcare provider before taking a ZMA supplement. Furthermore, avoid taking more ZMA than the recommended dose listed on the label. Summary Cordova, A. and Navas, F. J. Effect of training on zinc metabolism — changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998:42:274-82. Six athletes in each group is exceptionally small, even for a nutrition study (a field that’s infamous for small sample sizes to begin with). Alternatively, this might be a manifestation of a different theory: that ZMA does not benefit athletes who have a healthy diet and normal levels of micronutrients in their body already.

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Warnings: Consult your physician before using this product if you are taking any medications or are under a physician's care for a medical condition. Not for use by those under the age of 18 or women that are pregnant, trying to get pregnant, or nursing. Interestingly, copper levels played a role in sleep quality as well, and copper is known to compete with zinc for absorption. So much so, in fact, that supplementing with too much zinc can actually depress copper levels over long periods of time. Generally, adult men should aim to get at least 400 to 420 milligrams per day, while women need about 310 to 320 milligrams daily. Brain Health Support

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However, what is less clear is what proportion of high level athletes are deficient in magnesium or zinc, and what proportion of these athletes would actually benefit from a ZMA supplement. Zinc is also critical for maintaining thyroid hormone production. This is important for keeping your metabolic rate (the amount of calories you burn each day) and fat-burning capabilities up. Being low in zinc can limit thyroid hormone production, and compromised thyroid hormone function results in a lower metabolic rate, which makes it harder to drop body fat. Research confirms that when your diet is low in zinc, thyroid hormone levels fall and resting metabolic rate drops. The magnesium in ZMA is linked to higher testosterone too. The case for a link between magnesium levels and testosterone levels comes from a study published in the International Journal of Andrology in 2011 ( 3 ).

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A summary of ZMA supplementation in the journal Evidence-Based Medicine reviewed a range of randomized controlled trials that looked at ZMA supplementation and testosterone levels ( 7 ).Mossad, S. B. Effect of zincum gluconicum nasal gel on the duration and symptom severity of the common cold in otherwise healthy adults. QJM. 2003 Jan;96(1):35-43. In fact, it found that supplementing with zinc lowered HbA1c — a marker for long-term blood sugar levels — to an extent similar to that of metformin, a popular diabetes drug ( 6, 25). This formula contains 2000mg D-aspartic acid, aimed to help increase your testosterone levels (more below). Interestingly, Magnesium is becoming an increasingly common nutrient deficiency. Vitamin B6 helps a number of body functions and may increase energy. The key reason for using the best ZMA supplements is because they may help improve your performance and strength. There have not been much studies on ZMA which make it difficult to prove any of the suggested benefits.

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Meanwhile, magnesium and vitamin B6 have been shown to reduce bloating and water retention in women with premenstrual syndrome (PMS) ( 40, 41). Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium. Several studies have linked low blood levels and intakes of vitamin B6 to depression. However, taking vitamin B6 doesn’t appear to prevent or treat this condition ( 35, 36, 37). Summary The original formulation of ZMA involves 15 mg of vitamin B6, 450 mg of magnesium, and 30 mg of zinc per serving. For most ZMA supplements, that’s three capsules per day.Manufacturers claim that increasing your levels of these three nutrients can help increase testosterone levels, aid exercise recovery, improve sleep quality, and build muscle and strength. ZMA is a supplement that contains zinc, magnesium, and vitamin B6, and was originally designed for elite athletes. ZMA still is most popular among competitive athletes who are looking for any edge they can get to improve their training.