How many zma

In one ZMA testosterone study conducted by Washington University, which saw 27 NCAA football players split into two groups and given either ZMA supplementation or a placebo each night for eight weeks, found there were significantly increased testosterone levels and muscle strength in the group that received the ZMA.

The results revealed that the strength of the ZMA group increased by Increases were measured by muscle strength, functional power, testosterone and IGF-1 levels. It's possible that the NCAA football players were zinc-deficient and therefore this is why the improvements were seen in Washington University's study, but unfortunately zinc deficiency wasn't accounted for, so we cannot confirm.

To achieve optimal results with your ZMA supplementation, you may want to look at incorporating strength building exercises into your tarining routine. To learn how to do the dumbbell clean and press , check out our full guide. Additionally, in a four week study into the effects of magnesium supplementation in sportsmen, testosterone levels were measured at four intervals: resting before supplementation, post-exercise before supplementation, resting after supplementation, and post-exercise supplementation.

The researchers concluded supplementing with magnesium can in fact increase testosterone in sedentary individuals as well as athletes. Zinc and magnesium supplements have been linked to helping people with diabetes control their blood sugar levels. The level of Magnesium in the body is likely to decline in those who are diagnosed with diabetes, and can in fact fall dangerously low in those suffering from severe diabetic retinopathy.

A deficiency in magnesium has been shown to directly negatively impact the blood sugar control of type 2 diabetics. Additionally, a zinc deficiency has also been identified to contribute to the development of diabetes in some people.

Zinc has been identified as a crucial element in insulin metabolism, as well as being a powerful guardian against viral infections and may act to protect beta cells from destruction. Those suffering with type 1 diabetics more often than not have a zinc deficiency, and supplements such as ZMA have been shown to lower blood sugar levels in some type 1 cases.

In a study published in The Journal of Nutrition, examining over 52, people with diabetes, a higher intake of magnesium resulted in lower fasting blood sugar and lower fasting insulin levels. This is relevant to those with diabetes looking to lose weight, as lower insulin levels have been proven to positively impact the body's ability to access fat for fuel. Diabetic patients with high fasting insulin levels may find it more difficult to lose weight.

Based on findings, Magnesium may increase the body's insulin sensitivity bringing down blood insulin levels, therefore, has been linked to potentially acting as a great option as a supplement for diabetic patients. In order to understand our blood sugar more, you may want to look into the types of body fat and how they can in fact regulate blood sugars. Overall, both zinc and magnesium appear to have strong support for stabilising fasting and feeding blood sugar.

Though research into their use in combination is limited, in theory, ZMA supplementation could prove a brilliant option for prediabetic patients, diabetic patients or anyone concerned about their fasting blood sugar following intermediate fasting plans. Magnesium is vital for optimal brain function in clinical mental health conditions, such as depression linked to deficiencies. Therefore, low magnesium in the body can result in increased depression symptoms.

For example, a study of 8, adults found a significant link between low magnesium intake and depression, particularly amongst young adults and another week study showed daily magnesium supplementation reduced depression just as effectively as antidepressants. These results have been widely repeated suggesting magnesium can be a valuable addition in lifestyles to help manage depression, consequently confirming ZMA benefits mood levels.

Zinc has also been directly linked to depression, with research finding that those who have been medicated for a zinc deficiency also experiencing antidepressant effects subsequently. The way in which zinc does this is thought to be by increasing serotonin in the brain, the equivalent mechanisms of how Selective Serotonin Reuptake Inhibitors SSRIs work. SSRIs are the most widely distributed form of antidepressant. If you would prefer a more organic way to improve your mood, then you can find a whole host of ideas on our best natural mood boosters that you can do right now list.

As we have mentioned, low magnesium in the body is often associated with low testosterone, which has been linked to low mood primarily in men, but in women also. Therefore, by supplementing with ZMA for its testosterone boosting qualities, you may in turn see a direct boost in your mood.

Furthermore, zinc supplementation may improve and prevent anger and irritability, as well as depressive symptoms. This was identified in a controlled study where zinc supplementation was effective in reducing anger and depression, indicating a role for zinc deficiency in the development of mood disorders and as a potential treatment.

For instance, zinc is crucial for the function and development of many immune cells and by implementing a higher dosage into your lifestyle, it is reported to reduce the risk of infections and aid wound healing. Additionally, it has been identified that a deficiency in magnesium is linked to chronic inflammation - a leading factor of aging and chronic conditions, such as heart disease and cancer.

Furthermore, a deficiency in Vitamin B6 has been linked in numerous studies to poor immunity. With all that in mind, it is easy to understand how supplementing with ZMA and increasing your intake of all three compounds have a direct link in boosting immunity. These findings can be supported by a number of scientific experiments. For instance, a study looking into the effects of zinc magnesium aspartate ZMA supplementation on training adaptations and markers of anabolism and catabolism, academics suggested that zinc deficiencies in athletes contribute to impaired immune function and decreased performance, therefore increasing zinc levels through the implementation of ZMA supplements can, in theory, benefit the immune function.

However, any ZMA side effects that do occur are the result of moderate-to-high doses of zinc, magnesium, and vitamin B6. High doses of zinc, for example, may cause: nausea, loss of appetite, vomiting, stomach cramps, headaches, and dizziness. Therefore, these symptoms are often listed as ZMA side effects by brands.

Overly high doses of magnesium can similarly cause: nausea, vomiting, diarrhoea, and stomach cramps. It is well established that zinc is critical for immune function. Zinc affects multiple aspects of the immune system. Research from the Cleveland Clinic suggests that supplementing with zinc helps to support a strong immune system.

Zinc also functions as a powerful antioxidant. This mighty mineral activates an enzyme that may help support overall health and immune function. Zinc's immune-boosting effects can help to keep you healthy and in the gym. Research has confirmed that athletes are often deficient in both zinc and magnesium. This is most likely due to several factors, such as zinc lost through sweat during training, increased use of zinc by the body for recovery and protein synthesis following training, and an increased loss of zinc through urine.

There may also be dietary factors involved. Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium. Foods rich in calcium , such as dairy products, inhibit absorption of both zinc and magnesium by the small intestines.

Copper, as well as foods rich in phytates phosphorous compounds found in whole-grain breads, cereals, and legumes also hinder the absorption of zinc by the small intestines. And alcohol decreases the absorption of zinc and magnesium, and increases their loss through urine. Given that you likely are not adequately absorbing the zinc from your whole foods, and that you are losing large amounts of the zinc that you do absorb, you should seriously consider taking a ZMA supplement to maximize muscle mass and strength gains, as well as to drop body fat and support healthy immune function.

I omitted zinc and magnesium from Vita JYM to prevent their competition with other nutrients, and to allow for the maximal uptake and utilization of zinc through ZMA.

While taking a plain zinc and magnesium supplement together may provide you with adequate amounts of these important minerals and cost less than a ZMA supplement, I still suggest you spend the money on ZMA.

This form helps to minimize interference in the absorption of both these minerals. Furthermore, this form of ZMA provides zinc and magnesium aspartate in the proper dosage, while also serving up the proper amount of vitamin B6, which aids magnesium uptake and utilization by the body.

Specific dosages were found to produce positive effects in athletes' hormone and strength levels. Men should look for ZMA supplements that provide 30 mg of zinc, mg of magnesium, and mg of B6; no more, no less.

Women should take a 20 mg dose of zinc, mg of magnesium, and mg B6. Since a full dose of ZMA is usually 3 capsules, the dose for women can be achieved by taking 2 capsules. Anything else is not true ZMA. Be aware that, with zinc, there can be too much of a good thing. Taking in too much zinc—upwards of 50 mg of absorbed zinc— can lead to negative effects on the immune system and metabolic rate, adversely impact muscle recovery and growth, and even reduce levels of HDL good cholesterol.

It can also interfere with copper uptake. In other words, the effects will be the opposite of what's intended in the first place. Subjects then donated approximately 25 ml of fasting blood using venipuncture techniques of an antecubital vein in the forearm according to standard procedures. Remaining serum was transferred from the SST and placed into a sterile collection tube. Terry Town , NY following standard clinical procedures.

Whole blood cell counts with percent differentials were run on whole blood samples using a Coulter STKS automated analyzer using standard procedures Coulter Inc. These analyzers were calibrated daily to controls according to manufacturer's recommendations and federal guidelines for clinical diagnostic laboratories. Subjects were instructed on proper technique and mechanics of the movement. Hand position was also recorded to ensure test to test reliability. Foot placement and sled height were recorded to ensure test to test reliability.

Test to test reliability of performing these strength tests on resistance-trained subjects in our laboratory have yielded low mean coefficients of variation and high reliability for the bench press 1.

Subjects then performed a single standardized Wingate cycle ergometry test to assess anaerobic capacity and power. This test consisted of having each participant sprint in an all out fashion on the bicycle ergometer for sec against a standard workload of 0. Subjects were matched into two groups according to fat free mass, age, and resistance training experience.

Subjects ingested 4 capsules a day on an empty stomach 30—60 minutes prior to going to bed for 8-weeks according to label instructions. Supplementation compliance was monitored on a weekly basis by a research nurse as well as by having the subjects return the bottles and left over supplement at the end of 4 and 8 weeks of supplementation.

The pill count method was used to determine supplement usage and subject compliance. On a weekly basis subjects were asked to complete a "weekly follow-up assessment" chart that addressed possible symptoms or side effects related to the supplementation and training. Subjects participated in a periodized 4-day per week resistance-training program split into two upper and two lower extremity workouts per week for a total of 8-weeks. The subjects performed an upper body resistance-training program consisting of nine exercises bench press, lat pull, shoulder press, seated rows, shoulder shrugs, chest flies, biceps curl, triceps press down, and abdominal curls twice per week and a seven exercise lower extremity program leg press or squat, back extension, step ups, leg curls, leg extension, heel raises, and abdominal crunches performed twice per week.

Rest periods between exercises were no longer than 3 minutes and rest between sets were no longer than 2 minutes monitored with a standardized timer. No significant clinical side effects, related or unrelated to the study, were reported to the research nurse by any subject throughout the course of the study.

All subjects tolerated both the training and supplementation protocols without any problems. No significant differences were observed between groups total caloric intake or training volume. No significant differences were observed between groups in total protein, albumin, globulin, glucose, electrolytes, liver enzymes, lipid profiles, total bilirubin, hemoglobin, hematocrit, red blood cells or white blood cells. Magnesium levels were also within normal ranges and were not significantly affected by supplementation P T1 No significant differences were seen between groups in mean IGF-1 P Although some potentially favorable trends were observed, no statistically significant differences were seen between groups in mean changes in body mass P No statistically significant changes were observed between groups in mean bench press 1-RM P 3.

Likewise, no significant differences were observed in sprint peak power P 0. The following provides additional insight to results observed. Athletes have been reported to have low zinc and magnesium levels which have been found to negatively impact performance [ 1 , 4 - 6 ]. Brilla and Conte [ 13 ] reported that ZMA supplementation i. In the present study, fasting zinc and magnesium levels were within normal ranges 1.

These findings indicate that within the population and sample tested, ZMA supplementation had no discernable effects on plasma zinc or magnesium status. While the present study did not assess tissue levels of these minerals, these findings suggest that ZMA supplementation may not be needed or beneficial in this population of athletes.

In support of this finding, Lukasi [ 1 ] concluded that although some studies [ 2 , 3 , 9 - 12 ] have suggested that zinc and magnesium levels are diminished in athletes, most athletes get adequate dietary intake of booth zinc and magnesium.

ZMA supplementation has been purported to increase zinc and magnesium status, anabolic hormones, and promote greater gains in strength during training. In support of this contention, Brilla and Conte [ 13 ] reported that ZMA supplementation significantly increased free testosterone, IGF-1, and isokinetic strength gains during training.

Results of this study do not support these findings. In this regard, ZMA supplementation had no significant effects on total and free testosterone, IGF-1, growth hormone, cortisol, the ratio of cortisol to testosterone, or muscle and liver enzymes in response to training. Moreover, no significant effects were observed between groups in changes in 1-RM strength, upper or lower body muscle endurance, or anaerobic sprint capacity.

Interestingly, while some contend that ZMA supplementation may increase muscle mass during training, the Brilla and Conte [ 13 ] paper reported that ZMA supplementation had no effect on body mass changes during training.

Results of the present study support these findings in that ZMA supplementation had no significant effects on body mass or DEXA determined body composition values. However, it should be noted that some potentially favorable trends were observed in fat free mass, fat mass, and body fat that deserve additional study. These findings refute claims that ZMA supplementation in the amount and manner investigated provides ergogenic value to experienced resistance trained athletes.

We would like to thank the subjects that participated in this study and the laboratory assistants in the Exercise and Sport Nutrition Laboratory ESNL who assisted with data collection and analysis.

The authors would also like to thank Dr. This study was funded by a research grant from Cytodyne Technologies, Inc. Lakewood, NJ. Researchers in the ESNL independently collected, analyzed, and interpreted the results from this study and have no financial interests in the results of this study. Presentation of results in this study does not constitute endorsement by Baylor University or its authors of the supplements investigated.

National Center for Biotechnology Information , U.