If you buy through links on this page, we may earn a small commission. Group A (22 patients) received a food supplement containing 5 mg of melatonin, 225 mg magnesium, and 11.25 mg of zinc, which was mixed with pear pulp. Healthline Media does not provide medical advice, diagnosis, or treatment. All rights reserved. ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc plays a key role in normal development and growth and keeps your immune system working optimally. ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts. This especially applies if you have a deficiency in one or more of the nutrients contained in ZMA supplements. This article reviews ZMA’s benefits, side effects, and dosage information. 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. Zinc also helps maintain healthy skin and is an antioxidant, helping to reduce free radical damage. Other studies have found that obese people tend to have lower zinc levels (39). Lukaski, H. American Journal of Clinical Nutrition, August 2000. You could try just a magnesium supplement or just a zinc supplement. Provides 333 mg of calcium, 133 mg of magnesium and 5 mg of zinc as well as 5 mcg (200 IU) of vitamin D. Magnesium helps support healthy bones as well as nerve and muscle function.† Zinc is vital for normal growth and development.† Adequate calcium is important for teens, young adult sand postmenopausal … Too much zinc or magnesium can cause diarrhea, nausea, and cramping, and when taken in high doses over a period of time, zinc can lower the body’s immunity and its levels of HDL, or “good,” cholesterol. © 2005-2021 Healthline Media a Red Ventures Company. The vitamins and minerals in ZMA may play a role in weight loss. There is mixed evidence on ZMA’s effects on athletic performance. Inexpensive: For less than $.05 per capsule, you’ll find zinc included in multivitamins that may include other nutrients such as magnesium and calcium. Barbara Lewin, RD, LD, sports nutritionist, Fort Myers, FL. These capsules derive their zinc from all-organic whole foods, a “gentler and more nourishing” alternative to synthetic zinc supplements. ZMA is a popular supplement that typically contains the following: However, some manufacturers produce ZMA supplements with alternative forms of zinc and magnesium, or with other added vitamins or minerals. Several studies have linked low blood levels and intakes of vitamin B6 to depression. However, it’s not chelated, which makes it harder to absorb. It contains a combination of three ingredients — zinc, magnesium, and vitamin B6. Supplement labels often advise taking ZMA on an empty stomach about 30–60 minutes before bed. With no artificial element and having a greater dosage of Zinc and magnesium, the supplement provides promising results. Le zinc est un élément essentiel à la croissance et au développement. These nutrients play several key roles in your body (1, 2, 3, 4): Athletes, bodybuilders, and fitness enthusiasts often use ZMA. Furthermore, it did not improve body composition or exercise performance (12). B6 may boost energy. Each capsule contains 15 milligrams of zinc from an organic, sprouted blend made from guava leaves, navy bean sprouts, lentil sprouts, and garbanzo bean sprouts. However, we suggest you go for it only if you have serious bodybuilding goals. Zinc and Magnesium is also widely recommended by nutritionists as the perfect supplement before bed based on studies showing it helps both the quality of sleep and rate of recovery. Group B (21 patients) received the placebo … Magnesium and vitamin B6, both of which are found in ZMA, may help elevate your mood. ZMA (30mg zinc monomethionine aspartate, 450mg magnesium aspartate and 10.5mg vitamin B6, which is added in order to improve absorption of zinc and magnesium) is mostly targeted at male athletes as a virility enhancer. Lower zinc and magnesium levels may be the result of strict diets or losing more zinc and magnesium through sweat or urination (9, 10). National Institute of Health, Office of Dietary Supplements. What type of magnesium supplement should you take? Too much zinc in supplement form can trigger adverse effects that include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Here are 10 ways that magnesium can improve your health. Calcium Magnesium and Zinc is a multi-mineral supplement that also includes vitamin D to improve the absorption of calcium at the internal level. Your immune system requires vitamin B6 to produce bacteria-fighting white blood cells, and it enhances their ability to combat infection and inflammation (22, 23, 24). Le zinc est indispensable pour : 1. Wilborn, C. Journal of the International Society of Sports Nutrition, published online Dec. 31, 2004. But there’s not a lot of research to back that up. … Is Garcinia Cambogia Safe for Weight Loss? Currently, only a few studies have looked into whether ZMA can improve athletic performance. Zinc supports your immune system and muscles. If you’re looking to buy contacts online, the sites on this list have a consistent record of customer satisfaction and carrying quality contact lens…. Individually, both zinc and magnesium have been shown to reduce muscle fatigue and either raise testosterone levels or prevent a fall in testosterone due to exercise, though it’s unclear if they’re more beneficial when used together (14, 15, 16). The combination of zinc and magnesium may improve your sleep quality. It also significantly reduced blood sugar levels in those at risk of developing diabetes (27). And fish, fruit, potatoes, and other starchy vegetables can supply the body with B6. In fact, there’s no additional research that ZMA aids athletic performance or weight loss. Oysters, red meat, and poultry are great sources of zinc. Amazing Formulas Calcium Magnesium Zinc + D3 - 300 Tablets Per Bottle (Ca… Calcium Magnesium Zinc & Vitamin D3 Supplement - 365 Vegetarian Tablets - 6 Month Supply of High Strength Osteo Tablets - Calcium Supplement Complex - Made in The UK by Nutravita 4.6 out of 5 stars 2,427 La croissance et le développement des enfants et des adolescents; 4. ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts. An analysis of 25 studies in over 1,360 people with diabetes showed that taking a zinc supplement reduced fasting blood sugar, hemoglobin A1c (HbA1c), and post-meal blood sugar levels (6). Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body.