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Effects of ZMA

ZMA stands for Zinc Magnesium Aspartate. According to the Nutriline website, ZMA is a dietary supplement for men that also contains vitamin B6. The supplement can be used by athletes who want to gain strength and increase lean muscle size. ZMA will prevent a drop in testosterone levels as well as a depletion of zinc, magnesium and vitamin B6, which occurs with intense or prolonged athletic training. This makes ZMA beneficial for endurance athletes such as cyclists, triathletes and runners.

  1. Athletic Enhancement

    • According to the Men's Fitness website, taking ZMA supplements may reduce catabolism, the process where muscles get broken down during a workout; the shorter the catabolism phase, the quicker anabolism sets in, allowing muscles to repair themselves. The zinc in ZMA can strengthen the immune system which will reduce muscle wasting, prevent loss of appetite and reduce the length of time for a cold. Additionally, according to a study, ZMA may enhance the hormonal profile. Athletes taking ZMA gained 2.5 times more muscle strength than a placebo group, as well as a 30 percent increase in testosterone levels compared to a 10 percent increase in the placebo group.

    Supplementation Effects

    • Because ZMA contains zinc, magnesium and B6, using the supplement can add too much of the minerals and vitamin to your diet. Zinc ingestion of 60 mg. per day through supplementation and diet can cause a deficiency in copper. Magnesium supplementation of more than 350 mg. can result in diarrhea. Exceeding more than 100 mg. of vitamin B6 per day can result in toxicity. Additionally, there can be drug and nutrient interactions if you are taking medication for a heart condition or osteoporosis, according to the Men's Fitness website. You are advised to consult your doctor before adding this supplement to your diet.

    Effectiveness

    • According to National Center for Biotechnology Information website, a study examined whether a ZMA supplementation to the diet affected magnesium and zinc status, catabolic and anabolic hormone profiles, and/or training adaptations. Results of the study do not support the assertion that ZMA works as advertised. The supplement does not increase magnesium or zinc status. The findings refute claims that ZMA, in the recommended dosages, will provide ergogenic value to experienced, resistance-trained athletes.

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