How to take ZMA: its effects, dosage and side effects

Understand how to take ZMA to improve your bodybuilding results and what to expect from the supplement (without exaggeration or marketing).

ZMA, or zinc-magnesium-aspartate , is a very popular supplement among bodybuilders.

It contains a combination of three ingredients: zinc, magnesium and vitamin B6.

The main benefits associated with ZMA supplementation include:

More hypertrophy;More conditioning;Greater muscle recovery;Improved sleep quality.

This text is an investigation into how to use the supplement and how real these promises are.

What is ZMA?

ZMA is a supplement that contains the following micronutrients:

Zinc monomethionine: 30mg – 270% of the RDI (recommended daily intake);Magnesium aspartate: 450mg – 110% of the RDI;Vitamin B6: 10-11mg – 650% of the RDI.

However, some supplement brands use alternative forms of zinc and magnesium, or other combinations of vitamins and minerals.

According to sports nutritionist Amanda Brant (CRNMG 12,916), these nutrients have several beneficial properties and play a fundamental role in numerous processes in the body.

The main appeal of supplement brands in favor of using ZMA is that the specific combination of these nutrients can increase testosterone.

However, studies on these promises are still very new.

With that out of the way, consuming zinc, magnesium, and vitamin B6 certainly brings health benefits such as:

Improve immunity;Improved mood (and motivation).Greater athletic performance.Greater fat burning.

These benefits are more significant if you do not have an adequate intake of these nutrients through your diet.

ZMA and bodybuilding results

One of the promises of ZMA is to increase performance in physical activities and accelerate muscle mass gain.

In theory, ZMA can actually do this for those who are deficient in zinc and magnesium.

A diet poor in these minerals can reduce the production of testosterone, the main hormone related to muscle hypertrophy, as well as the production of IGF-1, a powerful hormone related to cell growth and recovery ( 1 ).

Additionally, many people who train hard (really hard) may have less zinc and magnesium, as they lose these nutrients through sweat and urine

Benefits of ZMA

Several studies on the individual components of ZMA show that supplementation may provide several benefits.

Improved immunity

Zinc, magnesium and vitamin B6 play an important role in immunity.

Zinc , for example, is essential for the development and function of immune cells.

In fact, supplementing with this mineral may reduce your risk of infections and speed up wound healing ( 4 ).

At the same time, magnesium deficiency has a strong link with chronic inflammation, which can cause a range of problems from increased visceral fat accumulation to heart problems ( 5 ).

Vitamin B6 deficiency also has a link to your immunity.

Your immune system requires vitamin B6 to make white blood cells ( 6 ), which fight bacteria, and also increase your ability to fight infections and inflammation.

Improved sleep quality

The specific combination of zinc and magnesium can improve sleep quality.

Studies show that magnesium helps activate the parasympathetic nervous system, which is responsible for helping you feel calm and relaxed ( 7 ).

At the same time, zinc supplementation has a direct link to improved sleep, both in animal and human studies ( 8 , 9 ).

An 8-week study of 43 adults suffering from insomnia showed that taking a combination of zinc, magnesium, and melatonin —a hormone related to sleep—daily helped those involved fall asleep much faster and more deeply.

Improved mood

Magnesium and vitamin B6, both found in any ZMA formulation, can also help with mood.

A study involving nearly 8,900 adults found that those under 65 with low magnesium levels were 22% more likely to develop depression ( 10 ).

Another 12-week study using 23 adults who took 450mg of magnesium daily showed a reduction in depression symptoms similar to medication use ( 11 ).

However, replacing magnesium with medication should not be done without the express recommendation of your doctor.

Additionally, numerous studies show a link between low vitamin B6 levels and depression ( 12 ).

Fat burning

The vitamins and minerals in ZMA play an important role in burning fat (or maintaining a healthy weight).

In a month-long study, 60 obese people taking 30mg of zinc daily saw significantly greater weight loss than those using a placebo ( 13 ).

Researchers believe that zinc has an appetite-suppressing effect ( 14 ).

Other studies suggest that most obese people tend to be deficient in zinc ( 15 ).

Magnesium and vitamin B6 have a link to fluid retention and bloating ( 16 ), but they do not have a direct link to fat burning.

Even so, ensuring an adequate intake of all three can be important for maintaining health and, indirectly, can help prevent unnecessary fat accumulation.

Dosage

ZMA is available at virtually any supplement store and is sold in both capsule and tablet form, and even in powder form.

The recommended dosage is typically as follows:

Zinc: 30mgMagnesium: 450mg;Vitamin B6: 10-11mg

This is usually the equivalent of taking three ZMA capsules.

However, this may change depending on the brand of ZMA used as the dosage may be different and it may be necessary to take more or less of the supplement.

Additionally, women are usually advised to take a 25% lower dose than men (this should be stated on the label).

Supplement companies also suggest taking ZMA on an empty stomach about 30 to 60 minutes before bed.

Which makes sense, since it prevents nutrients like zinc from interacting with others, like calcium, and hindering their absorption.

Side effects

Currently, there are no side effects associated with the use of ZMA supplements.

However, ZMA provides moderate-high doses of zinc, magnesium, and vitamin B6.

When taken in very high doses, these nutrients can cause side effects, including:

Zinc: nausea, vomiting, diarrhea, loss of appetite, stomach pain, copper deficiency and headaches.Magnesium: nausea, vomiting, diarrhea and stomach pain.Vitamin B6: nerve damage.

However, the risk of suffering from these side effects is low (or zero) if you are using the correct dosage.

Additionally, zinc and magnesium can interact with certain medications, especially antibiotics, diuretics, and blood pressure medications.

Basically, if you have any chronic health problems and are taking medication, you need to talk to your doctor before taking ZMA.

In addition, the obvious: do not take ZMA in doses above the recommended dose or if you already use a multivitamin that contains these nutrients.

Final words

ZMA is a supplement that contains zinc, magnesium and vitamin B6.

It can actually improve workout performance and even increase testosterone.

Additionally, it can be great for those looking to improve their sleep quality.

However, its effects occur mainly in people with diets lacking in these nutrients.

A complete diet does not require the use of ZMA.