ZMA - what is it and what gives? Side effects, composition and use

ZMA - what is it?

ZMA is a combination of three naturally occurring ingredients such as magnesium, zinc and vitamin B6. It is a comprehensive dietary supplement that can universal affect the human body, supporting the course of most biochemical processes and supporting protein metabolism. The ZMA is a preparation appreciated by athletes, which can positively affect the level of testosterone and the athlete's body during intense physical efforts.

ZMA - composition

The ZMA dietary supplement contains zinc, magnesium and vitamin B6. What are the characteristics of the individual components of the preparation? How can they affect the functioning of the human body, and what can be the consequences of their deficiencies and excessive consumption?

Zinc

Zinc - a mineral component classified as a micronutrient, which in about 90% occurs in bones and muscles. It is an element that plays the role of a catalyst for many reactions occurring in the body, and additionally takes part in the transformation of proteins, carbohydrates and fats. What's more, the zinc can strengthen the immune system and positively affect the condition of the skin, hair and nails, and can also accelerate the healing processes of wounds, contribute to the proper synthesis of DNA and have a positive effect on vision. The zinc deficiencies in the body can cause taste and smell disorders and increased susceptibility to infections and thyroid disorders. Excess of the compound may contribute to loss of appetite, weakening and lowering of immune immunity.

Magnesium

Magnesium - a mineral component classified as a macroelement, which is the most important intracellular cation. It is a compound that is responsible for activating over 300 different enzymes, and at the same time can support the proper functioning of muscles and the process of building bones and teeth. The magnesium can also participate in protein biosynthesis and positively affect the nervous system, and the low magnesium levels can contribute to overall weakness of the body, muscle spasms, tingling and numbness of the limbs, and eyelid twitching. Excess of the component in the diet can cause nausea, dizziness and diarrhea, and also lead to dehydration of the body.

Vitamin B6

Vitamin B6 is a B vitamin that is a water-soluble component. It is a compound necessary for the synthesis of hemoglobin, which can participate in the production of antibodies, as well as in numerous transformations of proteins, fats and carbohydrate metabolism. It is a vitamin whose deficiency can cause pallor of the skin and general weakness of the body, as well as insomnia, nervousness and inflammation of the skin. In turn, the excess of the component in the body, although it is an extremely rare phenomenon, because the increased amount of vitamin B6 is usually removed from the body with urine and sweat, can contribute to inflammation of the peripheral nerves, what can manifest itself as sensory and motor disorders.

ZMA - what does it give? Properties and using of the compound

Zinc and magnesium used in the preparation are ingredients that can participate in the conversion of androstenedione, which is produced in the adrenal glands, and in addition also in the ovaries and testes, androgen, to testosterone. The ZMA can therefore affect the intensification of synthesis and secretion of testosterone, and can also contribute to the reduction of cortisol levels in the body. Thus, the dietary supplement is appreciated by athletes and physically active people, because it can have anabolic effects and inhibit catabolic processes occurring in the body. In addition, the ZMA can stimulate the secretion of insulin-like growth factor (IGF-1), as well as growth hormone, and affect the growth of endogenous synthesis of anabolic hormones, the compound may indirectly contribute to the increase of muscle strength and the development of muscle mass. And although the results of scientific research on the effect of the ZMA on training adaptations and the level of anabolic hormones are contradictory, supplementation of natural ingredients such as magnesium, zinc and vitamin B6 among physically active people, which are distinguished by an increased demand for valuable micronutrients, it can positively affect the functioning of the body, preventing the occurrence of deficiencies of valuable compounds.

The use of the ZMA can have a comprehensive effect on the human body, and supplementation of zinc, magnesium and vitamin B6 can be helpful not only among people performing intense physical efforts. The ZMA can strengthen the functioning of the immune system, and can also have a positive effect on the work of the nervous and circulatory systems. In addition, the preparation can prevent muscle spasms and contribute to the reduction of tiredness and fatigue and improve the quality of sleep. The ZMA can positively affect the condition of the skin and the condition of the bones, and can also accelerate the regenerative processes taking place in the body.

ZMA - for who?

The ZMA is a dietary supplement that can be a valuable support among people performing intense physical efforts, as well as hard physical work. It is also suitable for those who are exposed to stress and life in a polluted environment. In addition, the ZMA can have a positive effect on people who complain of sleep problems, and can also support those who are struggling with deficiencies of valuable micronutrients, facilitating the appropriate supply of valuable compounds.

Due to the fact that the ZMA may promote the increase of testosterone levels in the body, the question arises whether the dietary supplement can also be used by women. According to the current state of knowledge, the ZMA does not contribute to a sharp increase in the level of anabolic hormone, but it can help maintain a valuable compound at the correct level, and what is more, the ZMA can facilitate the elimination of magnesium deficiencies, zinc and vitamin B6 in the human body, which is why the supplement can also be used by women without fear.

ZMA is a combination of magnesium, zinc and vitamin b6. It is a natural dietary supplement that can promote the increase of testosterone levels, as well as improve the quality of sleep and increase the synthesis of IGF-1 and growth hormone, which is appreciated by athletes.

Use of ZMA - when to take and is it worth it?

According to the Nutrition Standards developed by the Institute of Food and Nutrition, the daily requirement for zinc for adults at the level of recommended intake (RDA) is 8 mg among women and 11 mg among men. In turn, the recommended daily dosage of magnesium among women is 320 mg, and among men - 420 mg. Every day, vitamin B6 should also be delivered to the body, and the appropriate supply of the compound at the level of daily recommended intake is 1.3 -1.5 mg.

The ZMA dietary supplements usually contain such amounts of valuable micronutrients that meet the body's need for individual compounds. When looking for the best ZMA preparation, it is worth paying attention to the ingredients used in the product - a good dietary supplement contains significant amounts of the desired substances, and at the same time is free of unnecessary additives and fillers. In addition, when choosing the best supplement containing magnesium, zinc and vitamin B6, it is worth reaching for the preparations offered by proven manufacturers and paying attention to the ZMA opinions, that is, recommendations of other people regarding a specific product, although it should be remembered that for each given dietary supplement it can work slightly differently.

It is usually recommended that ZMA be taken 30-60 minutes before bedtime in the amounts recommended by the manufacturer of the selected dietary supplement. The use of preparations containing the ZMA can help supplement the deficiencies of magnesium, zinc and vitamin B6 in the body, and can also have a positive effect on the body's work, therefore, the use of the ZMA supplements seems to be a good solution among people who are distinguished by an increased demand for valuable ingredients.

ZMA - side effects and contraindications

The ZMA is a dietary supplement that is based on natural ingredients, which is why it is considered a safe compound that, when used in accordance with the manufacturer's guidelines, should not contribute to the occurrence of undesirable effects. Taking too much ZMA can cause nausea, diarrhea, headaches and dizziness, as well as skin changes and vomiting.

The use of ZMA should be abandoned by people who are allergic to any of the ingredients of the preparation, as well as people who are struggling with liver and kidney diseases.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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