<body><h1>ZMA (zinc magnesium aspartate)</h1><p><span style=”color: black;”> syn. Zinc, Magnesium, Vitamin B6</span></p><p><span style=”color: black;”> <div id=’imgblock’><img data-pointer=’9124’/></div></span></p><h2><span style=”color: black;”> Description: </span></h2><p> ZMA, which stands for Zinc Magnesium Aspartate, is a combination vitamin and mineral supplement marketed to athletes and other individuals undergoing rigorous exercise programs. Each serving contains 30 mg of zinc monomethionine aspartate and 450 mg of magnesium aspartate, which are simply bioavailable forms of the minerals zinc and magnesium. Each serving also contains 10.5 mg of vitamin B6. Each vitamin and mineral of this formula is an important essential nutrient for the human body, especially with regard to maintaining optimum energy levels and physical performance. </p><p> With regard to those metabolic processes important for athletic activity, we find that zinc is involved in energy metabolism during intense physical exertion. It is also important to the production of testosterone, the primary male anabolic/androgenic sex hormone. Magnesium is necessary for a myriad of cellular and enzymatic functions, including glycogen breakdown, protein synthesis, lipolysis (body fat breakdown), and ATP replenishment. Vitamin B6 is important for optimal protein metabolism, and is also necessary for maximum muscle and liver glycogen storage. A deficiency in any one of these nutrients could, likewise, significantly impair athletic performance. </p><p> Athletic individuals may have higher requirements for these three nutrients than sedentary (non-exercising) individuals. High levels of activity have been shown to produce increases in urinary minerals, for example. Sweating is also increased with intense exertion, and is another conduit for the loss of key minerals. Already, many Americans have diets that are not sufficient in these vitamins and minerals. Studies further suggest that supplementing zinc, magnesium, or vitamin B6, at least to correct deficiencies, can improve exercise performance.517 Beyond the simple supplementation of zinc, magnesium, and B6 with any sufficient vitamin/mineral product, however, there is no data that presently supports a unique role of the ZMA formula in improving athletic performance. </p><h2> Promoted Benefits:</h2><p> ZMA is promoted to elevate testosterone and IGF-1 levels and improve athletic performance. </p><h2> Clinical Studies: </h2><p> The specific ZMA vitamin/mineral blend is not supported by any independent clinical studies suggesting efficacy as a sport supplement. It has a Clinical Support Rating of 0 (0/5).</p><p> The most widely cited placebo-controlled study with regard to ZMA involved its supplementation by a group of NCAA Division II college football athletes for eight weeks.519 The study demonstrated statistically significant improvements in serum free testosterone (+33%) and muscle strength (+11%). Although detailed, this study cannot be accepted as independent validation, as it was conducted and authored in part by the inventor of the ZMA formula. </p><p> There have been two independent placebo-controlled investigations into the use of the ZMA with exercising adults. Neither study supports this formula as a sport supplement. </p><p> The first study involved the administration of ZMA for eight weeks to a group of young men that exercised regularly.520 All of the subjects had their diets analyzed for zinc content, and none were considered deficient. Pre- and post-supplementation zinc levels were shown to be similar to those of the subjects in the Conte study. This study demonstrated no change in either the serum total or free testosterone level as a result of supplementation. </p><p> The second study examined the effects of a ZMA supplement in a group of resistance-trained men.521 The participants took the product for eight weeks, during which time they were subject to a standardized resistance training program and examined for changes in serum anabolic hormone levels (testosterone, IGF-1), body composition, and markers of anaerobic performance. The ZMA supplemented subjects did not notice any improvements compared to those taking placebo. </p><p> These studies suggest that while zinc, magnesium, and vitamin B6 supplementation might improve exercise performance when used to correct a dietary deficiency, the use of ZMA by individuals with a sufficient dietary intake may not offer further improvements in anabolic hormone status, body composition, or athletic performance.</p><h2> Empirical Evidence: </h2><p> Zinc Magnesium Asparate is widely available as a stand-alone supplement. The feedback on this vitamin/mineral formula has been somewhat positive. A good percentage of users do seem to report finding some value in this supplement. Given the fact that many Americans fail to consume enough of these micronutrients, and athletes may have heightened needs for them, ZMA may be serving to correct a deficiency in many of these cases. A standard vitamin and mineral supplement, however, should also accomplish the same thing. A good percentage of users do not report any improvements after adding ZMA to their regular exercise/supplementation routines. Given the results of recent clinical studies, it seems plausible that many of these individuals have diets that are sufficient in these nutrients, and therefore would not notice the exercise improvements that come with correcting deficiency. ZMA has an Empirical Evidence Rating of 4 (4/5).</p><h2> Effective Dosage: </h2><p> An efficacious dose of the ZMA vitamin/mineral blend has not been established. </p><h2> Side Effects / Safety: </h2><p> Zinc, magnesium, and vitamin B6 are essential micronutrients. Unless they are taken in excess, they should not present any significant side effects.</p><p> </p><p> </p><p> </p></body>
