All three minerals are powerful on their own, but packaged together, they can pack a powerful punch. Here, a closer look at the possible benefits of ZMA:. However, recent research suggests that the use of ZMA has no significant effects regarding serum testosterone levels and the metabolism of testosterone in subjects who consumed a zinc-sufficient diet. Suggested intake: Zinc, magnesium and vitamin B6 are found naturally in many foods. Broschart names a few foods high in zinc: beef and other red meats, shellfish like oysters and shrimp , nuts and legumes.
On the opposite side of the spectrum, the zinc in whole grain products and plant proteins has a lesser bioavailability due to their relatively high content of phytic acid, a compound that inhibits zinc absorption.
Broschart goes on to name foods high in magnesium bananas, nuts, shredded wheat, brown rice, milk, spinach and swiss chard and vitamin B6 fortified cereal, bananas, salmon, potatoes, chicken and turkey.
Most successful ZMA products have 11 mg of vitamin B6, mg of magnesium and 30 mg of zinc. Vitamin B6 toxicity, can cause neurological effects, but this only occurs when amounts exceed mg per day. 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.
For example, an 8-week study from in 42 resistance-trained men found that supplementing with ZMA did not increase free or total testosterone. Also, ZMA did not improve exercise performance or body composition 5.
Similarly, a study in 14 healthy men found that taking a ZMA supplement daily for 56 days did not raise free or total testosterone levels 6. Individually, some research suggests that supplementing with zinc may help increase testosterone levels in people with a zinc deficiency or among men with low testosterone levels. ZMA may increase testosterone in men with a zinc deficiency or low testosterone levels due to its zinc content. Many people take ZMA as a sleep aid to improve sleep quality.
Research suggests supplementing with zinc may help improve sleep quality, while magnesium helps activate your parasympathetic nervous system, which helps the brain and body relax before you fall asleep 10 , 11 , Magnesium appears to help regulate melatonin, a hormone that regulates your sleep-wake cycles, and bind to gamma-aminobutyric acid GABA receptors, which plays a role in slowing down nerve activity 13 , 14 , An 8-week study in 43 people with insomnia found that taking the combination of zinc, magnesium, and melatonin before bedtime improved sleep quality and reduced the time to sleep, compared with placebo treatment Zinc, magnesium, and vitamin B6 have properties that may help support immunity.
Research suggests that supplementing with zinc may aid wound healing, reduce the risk of infections, aid the immune response, and help fight the common cold 18 , 19 , Supplementing with magnesium has been shown in studies to reduce inflammatory markers, such as C-reactive protein CRP , and interleukin 6 IL Whereas research has linked a magnesium deficiency to chronic inflammation 21 , 22 , Vitamin B6 helps your body make antibodies needed to help fight infections.
Research suggests a vitamin B6 deficiency may weaken the immune system 24 , 25 , However, there are currently no studies on the combination of zinc, magnesium, and vitamin B6 as a supplement to help boost immunity. The combination of zinc and magnesium in ZMA supplements may help improve sleep quality. Plus, as zinc, magnesium, and vitamin B6 play vital roles in the health of the immune system, supplementing with ZMA may support immune health. Because current research does not clearly show that supplementing with ZMA increases testosterone, more research is needed before it can be recommended for this purpose.
ZMA is available at health food stores, supplement stores, and online. It comes in various forms, including powder and capsules. Most ZMA supplements are dosed similarly to the amounts listed above. However, women are typically advised to take two capsules or two scoops of powder. Supplement labels recommend taking ZMA on an empty stomach approximately 30—60 minutes before bed. This prevents zinc, magnesium, and vitamin B6 from interacting with other nutrients in your diet.
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