ZMA is a combination of magnesium, zinc and vitamin B6 - substances necessary for the proper functioning of the body. It is a supplement that increases endurance during training, helps maintain adequate testosterone levels, and also supports the effective building of muscle mass.

ZMA - what is it?

ZMA is an abbreviation from the English Zinc Magnesium Aspartate, i.e. zinc and magnesium aspartate. It is a dietary supplement made of a combination of three naturally occurring ingredients, such as zinc, magnesium and vitamin B6.

It is a set of substances necessary for the proper functioning of the body, which is involved in most biochemical processes and protein metabolism.

The combination of magnesium, zinc and vitamin B6 also plays an important role among physically active people. ZMA supports the body in long-term effort, increases the efficiency of the body and stabilizes the level of anabolic hormones.

Components of ZMA

Let's take a quick look at each ingredient in the ZMA dietary supplement.


Magnesium contributes to bone strengthening. This component is also responsible for the proper functioning of the muscles, plays a key role in blood pressure control, supports the work of the heart and circulatory system. What's more, magnesium guarantees the proper functioning of the nervous system and increases the body's efficiency during exercise.

Magnesium deficiency is manifested primarily by fatigue and weakness. In addition, you can notice muscle cramps and tremors, as well as increased headache. Deficiency of the element can contribute to the development of cardiovascular disease, as well as the occurrence of fainting and tics.


Zinc strengthens the immune system, has a positive effect on hair and nails condition. What's more, the element improves the condition of the skin, helps maintain normal testosterone and insulin levels. It also has a positive effect on eyesight. Zinc also helps reduce cholesterol, contributes to proper DNA synthesis and has a positive effect on the wound healing process.

Zinc deficiencies are manifested by a decrease in immunity, prolongation of the wound healing process, deterioration of the condition of hair and nails, as well as dryness of the skin and the development of acne or other skin lesions.

Vitamin B6

Vitamin B6 is responsible for the proper functioning of the nervous system, contributes to the regulation of hormonal activity, also supports the body's immunity. This component is involved in the metabolism of carbohydrates and fats. It also influences the proper functioning of the heart and is essential for the production of hemoglobin.

Vitamin B6 deficiency causes anemia and depressed mood. In addition, they increase the susceptibility to infections and the occurrence of skin lesions.

The effect of ZMA on the body

Zinc and magnesium are elements that are involved in the natural conversion of androstenedione to testosterone.

Androstenedione is an androgen produced in the human body, more precisely in the adrenal glands. In addition, in women, androgen is also formed in the ovaries, while in men - in the testicles. This ingredient is a precursor of testosterone and dihydrotestosterone.

Adequate testosterone levels are extremely important in sport, especially in bodybuilding disciplines. Too low supply of zinc and magnesium causes the level of testosterone in the human body to decrease. What's more, the deficiency of elements causes an increase in cortisol levels and muscle catabolism. The use of the ZMA supplement prevents deficiencies, and the combination of zinc and magnesium with vitamin B6 in the product increases the absorption of elements.

As if that was not enough, regular use of ZMA can have a positive effect on the entire body, including:

  • strengthen the circulatory system,
  • reduce the feeling of tiredness and weariness,
  • improve sleep quality,
  • improve bone health,
  • strengthen the nervous system,
  • accelerate the regeneration of the body,
  • prevent muscle spasms,
  • speed up metabolism,
  • provide protection against oxidative stress,
  • stimulate the secretion of testosterone, growth hormone and insulin-like growth factor IGF-1.

ZMA - for whom?

ZMA dietary supplement can be recommended to people struggling with deficiencies of elements such as zinc and magnesium, as well as vitamin B6. In addition, it is recommended for people who train intensively, perform hard physical work or are exposed to stress. Supplementation with ZMA also has a positive effect on people struggling with sleep problems, because the preparation improves the quality of sleep.

It is worth remembering that ZMA stimulates the secretion of testosterone, growth hormone and insulin-like growth factor IGF-1, and thus can positively affect the growth of muscle mass and strength.

Is ZMA a good choice for women?

Since the ZMA supplement increases the level of testosterone in the body, the question arises whether the product should be used by women in whom increased testosterone levels are not indicated. However, studies show that ZMA does not increase testosterone rapidly, but only helps to keep it constant. At the same time, the product eliminates element deficiencies, and thanks to the presence of vitamin B6, increases the absorption of zinc and magnesium.

Interestingly, women taking oral hormonal contraception are more likely to be deficient in magnesium, so it is worth considering ZMA supplementation among women.

Dosage of ZMA

For optimal results, it is recommended to take ZMA 30-60 minutes before bedtime. The dosage of ZMA should be in accordance with the manufacturer's recommendations and adjusted individually to the consumer's needs.

It is worth remembering that the ZMA supplement is only a supplement to a balanced, varied diet. All the ingredients that make up ZMA also occur naturally in common foods. Therefore, the supplement should be taken only by people with an increased demand for these ingredients or by consumers exposed to deficiencies of zinc, magnesium and vitamin B6.

Contraindications and side effects of taking ZMA

The supplement cannot be used by pregnant women, children and people with kidney and liver diseases.

You should also give up taking ZMA if you are allergic to any of the ingredients of the preparation. It is worth reading the leaflet attached to the product packaging.

Does taking ZMA have any side effects? In the case of taking the preparation in accordance with the manufacturer's recommendations, no negative effect of the supplement on human health was observed.

ZMA cannot be used as a substitute for a varied diet. A healthy diet and regular physical activity are the key elements influencing human health.

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