What it is
ZMA is a dietary supplement that was originally developed by Victor Conte, the founder of the Bay Area Laboratory Co-Operative (BALCO), and SNAC System, a company that specializes in sports nutrition. It is a combination of zinc, magnesium, and vitamin B6, and is marketed as a supplement that can improve athletic performance and muscle strength. The history of ZMA can be traced back to the early 1990s, when Conte began experimenting with various combinations of minerals and vitamins in an effort to enhance the athletic performance of his clients. One of the early formulations that he developed was a combination of zinc and magnesium, which he called ZMA. Conte claimed that this supplement could boost the body's levels of testosterone and human growth hormone, and could therefore improve athletic performance.
Over the years, the scientific understanding of ZMA has progressed, and it is now known that zinc and magnesium play important roles in various bodily functions. Zinc is involved in the metabolism of proteins, carbohydrates, and fats, and is also necessary for the synthesis of DNA and RNA. It is also involved in the immune system, and plays a role in wound healing and the maintenance of healthy skin. Magnesium, on the other hand, is involved in the metabolism of carbohydrates and fats, and is also necessary for the proper function of the muscles and nerves.
ZMA is classified as a mineral supplement, since it contains zinc and magnesium. These two minerals are essential nutrients that the body needs in order to function properly, and are typically found in foods such as meat, seafood, nuts, and whole grains. ZMA supplements are typically taken in pill form, and are usually taken before bedtime, since zinc and magnesium are better absorbed by the body when taken on an empty stomach.
There are several different forms of ZMA on the market, and the most common forms are capsules and tablets. Some products are marketed as "proprietary blends," which means that they contain a specific combination of zinc, magnesium, and vitamin B6. Other products may contain additional ingredients, such as herbal extracts or amino acids, which are claimed to enhance the effectiveness of the supplement.
How it works
ZMA is a dietary supplement that is made up of zinc, magnesium, and vitamin B6. The mechanism of action of ZMA is not fully understood, but it is thought to work by increasing the levels of zinc and magnesium in the body. Zinc and magnesium are essential minerals that play important roles in various bodily functions, and are involved in the metabolism of proteins, carbohydrates, and fats. They are also necessary for the synthesis of DNA and RNA, and are involved in the immune system and wound healing.
The pharmacology of ZMA is not well studied, but it is thought to work by increasing the absorption of zinc and magnesium in the body. Zinc and magnesium are better absorbed by the body when taken on an empty stomach, which is why ZMA is typically taken before bedtime. Some studies have suggested that ZMA may increase the levels of testosterone and human growth hormone in the body, but more research is needed to confirm this.
The desired outcome for users of ZMA is improved athletic performance and muscle strength. Some people also take ZMA for its potential benefits on neurocognition, such as improved memory and concentration. However, there is limited scientific evidence to support these claims, and more research is needed to determine the effectiveness of ZMA for these purposes.
As with any dietary supplement, there is a potential for side effects with ZMA. Some common side effects of ZMA may include stomach upset, nausea, diarrhea, and vomiting. In rare cases, ZMA may cause allergic reactions, such as rash, hives, difficulty breathing, and swelling of the face, lips, tongue, or throat. If you experience any of these side effects, you should stop taking ZMA and consult a healthcare provider.
It is also important to note that ZMA may interact with certain medications, such as antibiotics, blood thinners, and diuretics. If you are taking any medications, you should talk to your healthcare provider before taking ZMA.
How it is taken
It is typically taken in pill form, and is usually taken before bedtime. The recommended dose of ZMA varies depending on the product, but most products recommend taking 1-3 capsules per day. The best time of day to take ZMA is before bedtime, since zinc and magnesium are better absorbed by the body when taken on an empty stomach. This is also the time when the body naturally produces less cortisol, a hormone that can interfere with the absorption of zinc and magnesium.
There are no specific guidelines for the use of ZMA in different age groups or for different sexes. However, it is generally recommended that people over the age of 50, as well as pregnant and breastfeeding women, should consult a healthcare provider before taking ZMA.
References and further reading:
Conte V. ZMA: a novel zinc and magnesium formulation. Athletic Therapy Today. 2001;6(6):32-36.
Brilla LR, Conte V. Effects of a novel zinc-magnesium formulation on hormones and strength. J Exerc Physiol Online. 2000;3(4):26-36.
Koehler K, Parr MK, Geyer H, Mester J. Zinc-magnesium (ZMA) supplementation in athletes. Int J Sport Nutr Exerc Metab. 2002;12(2):236-245.
Lukaski HC. Zinc and magnesium supplementation and muscle function during intense resistance exercise. Int J Sport Nutr Exerc Metab. 2006;16(1):93-103.
Brilla LR, Conte V. Zinc-magnesium and carbohydrate-protein supplement on strength and power. J Strength Cond Res. 2009;23(1):146-155.