The major findings of this study was that dietary supplementation of a commercially available ZMA supplement resulted in a non-significant 12–17% increase in serum zinc levels but did not appear to effect anabolic or catabolic responses to resistance training, body composition, or training adaptations. These findings do not support contentions that ZMA supplementation during training increases muscle mass and/or enhances training adaptations. pubmed.gov: Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism

This is a bare bones ZMA supplement, meaning it only contains zinc, magnesium, and vitamin B6 with no extras added. This is a plus for the supplement purists who only want these three targeted nutrients without any additional compounds. There are a handful of inactive ingredients, like gelatin, cellulose, and magnesium stearate, to ensure freshness and prolong the shelf life. As well as supplements, Zinc is also found naturally in some foods. Its important to remember zinc is not stored in the body and so needs to be consumed regularly ensure you get enough of it.Athletes and body builders sometimes turn to supplements like Optimum Nutrition ZMA Capsules to aid in recovery and combatting the effects of overtraining. ZMA is a catchall phrase referring to a mix of three nutrients: zinc, magnesium, and vitamin B – 6. These – and most – supplements come in pill form and are meant to be taken before bed as they offer some benefits for those who work out regularly.

Cinar, V., et al. The effects of magnesium supplementation on thyroid hormones of sedentars and Tae-Kwon-Do sportsperson at resting and exhaustion. Neuro Endocrinol Lett. 2007 Oct;28(5):708-12. ZMA was originally developed in the late 1980s by Victor Conte, founder of the Bay Area Laboratory Co-Operative (BALCO), primarily for the purpose of enhancing the athletic performance of his clients. ZMA was created in 1992 by Victor Conte and marketed by his company California based Nutraceutical Corporation, which is the current legal owner of the trademark “ZMA”. On ZMA Capsules The nutrients in supplements aren’t fully absorbed. The rate of absorption depends on the specific supplements, but for reference, you’ll absorb about 30 to 50% 8 of a magnesium supplement that contains 370 milligrams. Supplement companies combat this two ways: by using highly bioavailable forms of certain nutrients, and by adding supportive compounds that can enhance absorption. One of these compounds is BioPerine. Kwun, I. S., et al. Marginal zinc deficiency in rats decreases leptin expression independently of food intake and corticotrophin-releasing hormone in relation to food intake. Br J Nutr. 2007 98(3):485-9.

Whilst ZMO still includes both zinc and magnesium, it also includes Oyster Meat Powder, which is where the ‘O’ in the name comes from. Optimum Nutrition ZMA Capsules are used for its muscle recovery properties. But what about the side effects? Sazawal, S., et al. Zinc supplementation reduces the incidence of acute lower respiratory infections in infants and pre-school children: a double-blind, controlled trial. Pediatrics 102:1-5, 1998. While Swolverine’s ZMT supplement provides all the must-have ZMA products (and at high doses), you also get some added sleep-focused ingredients to help you better recover from long, grueling sessions at the gym or stressful days at the office. Unlike most other ZMA supplements, TestoFuel is geared towards increasing your natural testosterone levels, while still providing ZMA ingredients, including 10 milligrams of zinc and 70 milligrams of magnesium.

Optimum Nutrition ZMA is an essential mineral blend that is designed to help you build stronger leaner muscle. When combined with other supplements like creatine monohydrate or glutamine, the results are more effective than if taken alone. Just three pills daily can help boost your performance in the gym, or before a work out. With the ZMA formula patented blend of essential minerals, this is sure to be a bodybuilder’s favorite. Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals (Basel). 2010;3(1):188-224. doi:10.3390/ph3010188 Research suggests that ZMA has significant anabolic benefits. A study performed at Western Washington University (Bellingham) had NCAA football players take ZMA or a placebo every night during an eight-week spring training program. They reported that the athletes taking the ZMA supplement experienced more than a 30-percent increase in testosterone levels, and about a 5-percent increase in levels of the insulin-like growth factor 1 (IGF-1).* Those taking a placebo had a 10-percent decrease in testosterone levels and a greater than 20-percent decrease in levels of IGF-1. Roshanzamir, F., & Safavi, S. M. (2017). The putative effects of D-aspartic acid on blood testosterone levels: A systematic review. International Journal of Reproductive BioMedicine, 15(1), 1–10. https://doi.org/10.29252/ijrm.15.1.1 Magnesium is also an essential mineral involved in numerous reactions in the body. It's important for healthy function of the cardiovascular system, metabolic rate, and of course bone health.* Together, zinc and magnesium offer a wide assortment of physique and performance benefits.Astuti, P, Airin, CM, Sarmin, S, Nururrozi, A, Harimurti, S. Effect of shell as natural testosterone boosters in Sprague Dawley rats. Vet World. 2019;12(10):1677-1681. doi:10.14202/vetworld.2019.1677-1681

Vitamin B6 (pyridoxine hydrochloride), zinc (zinc aspartate, zinc monomethionine, and zinc oxide), and magnesium (magnesium aspartate and magnesium oxide) On top of this, the inclusion of vitamin B6 also helps with the absorption and utilization of magnesium so there is good reason for it to be in the mix aside from its own inherent benefits. So, although research hasn’t developed a firm link between ZMA supplementation and performance in athletes, it probably won’t hurt and may even help fill some gaps in your day-to-day diet. ( 4) Currently, there isn’t a ton of research on ZMA supplementation and the products’ effects on athletics but these micronutrients, individually, are crucial to your health. For one, zinc helps keep your immune system and metabolism functioning properly, according to the Mayo Clinic. It’s also a component your body uses during the healing process.In sharp contrast to a specific type of creatine which has had hundreds of studies proving that it works, there have been two main studies on zinc magnesium aspartate supplementation. The first 1 concluded that ZMA increases: ZMA is a great relaxant and really helps you get a good nights sleep. ZMA can make you dream some crazy dreams but it will help you recover and grow more lean muscle due to its testosterone boosting Zinc and Magnesium , but also the great sleep you will get. Cheap Optimum Nutrition ZMA Capsules Optimum Nutrition ZMA Review I don’t know if it’s just because I know there’s oyster meat powder in these or if it’s actually real, but I get a slight seafood/fishy taste and smell when taking these,” says our tester, GGR Senior Staff Writer Amanda Capritto, CPT, CES, CNC, CF-L1. “It’s ignorable, but present.” ZMA was created by Victor Conte, the founder of BALCO Laboratories in Burlingame, California. ZMA is a scientifically developed anabolic agent and was designed for use by elite athletes and bodybuilders. It contains a combination of vitamin B6 in the form of pyridoxine HCl, magnesium aspartate, magnesium oxide, zinc aspartate, and zinc mono-L-methionine. All ingredients are gluten-free and non-GMO, and the supplement is third-party lab tested for purity and potency. There’s only one formulation, but the brand recommends a two-capsule daily serving for women and a three-capsule dosage for men to meet your needs.