Is ZMA really effective?

Asked by: Fritz Cochrane

It may improve athletic performance, but current research shows mixed results. Moreover, there is no evidence that ZMA can help you lose weight. However, its individual nutrients may provide health benefits, such as improving blood sugar control, mood, immunity, and sleep quality.

Does ZMA build muscle?

For any strength-training or muscle-building athlete, ZMA will help improve training, energy, and lean mass gains as well as support greater recovery. ZMA has been clinically proven to boost anabolic hormone levels (both testosterone and IGF-1), which improves muscle strength, power, and performance.

Is it safe to take ZMA everyday?

According to WebMD, routine zinc supplementation might lead to kidney and stomach damage in addition to the previously mentioned side effects. It’s important to note that these reactions are unlikely to occur if you stick to the daily recommended dosage of ZMA.

Should you take ZMA every night?

The bottom line. ZMA capsules perform the best when they are taken on an empty stomach 1 hour before bedtime. Consuming it at night is recommended because the supplement can make you feel drowsy.

Why does ZMA make you sleepy?

Yes, ZMA does make you sleepy. It is mainly due to the presence of zinc and magnesium. Both of these minerals are responsible for numerous reactions in the body. They also have a sedative effect.

Does ZMA increase sperm?

Researchers found that the men with fertility problems who took 5 mg of folic acid a day and 66 mg of zinc sulfate a day for 26 weeks had a 74% increase in total normal sperm count and a minor (4%) increase in abnormal sperm count.

Does ZMA really boost testosterone?

Research on ZMA and testosterone shows mixed results, but most research suggests ZMA won’t increase testosterone in healthy men. Among men with a zinc deficiency or low testosterone, ZMA may increase testosterone due to its zinc content. Aside from testosterone, ZMA may enhance sleep quality and aid immunity.

Is ZMA scientifically proven?

ZMA supplementation is becoming particularly popular among athletes and fitness enthusiasts looking to improve muscle growth, stamina, and recovery from intense exercise. The trouble is, there is very little scientific evidence to back the claims made by ZMA supplement manufacturers.

How quickly does ZMA work?

In 2000, researchers gave ZMA supplements to a group of NCAA football players working out twice a day. After 7 weeks, they found a significant increase in the players’ testosterone and growth hormone, both of which are linked to muscle growth.

What are the benefits of taking ZMA?

Given that you likely are not adequately absorbing the zinc from your whole foods, and that you are losing large amounts of the zinc that you do absorb, you should seriously consider taking a ZMA supplement to maximize muscle mass and strength gains, as well as to drop body fat and support healthy immune function.

When should you take ZMA?

For maxim results, you should take your ZMA supplements 30-60 minutes before bedtime. It is best to take them on an empty stomach, and you should try to avoid calcium intake around this time as it affects zinc absorption. This timing is recommended as it helps to tie your supplementation with your sleep schedule.

Does zinc give you energy?

The good news is that zinc can help with fatigue issues and give someone more energy throughout the day.

What happens if I take zinc everyday?

But taking doses higher than 40 mg daily might decrease how much copper the body absorbs. Taking very high doses of zinc is likely unsafe and might cause stomach pain, vomiting, and many other problems. Single doses of 10-30 grams of zinc can be fatal. When applied to the skin: Zinc is likely safe.

What does ZMA do for bodybuilding?

ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts. It contains a combination of three ingredients — zinc, magnesium, and vitamin B6. ZMA manufacturers claim it boosts muscle growth and strength and improves endurance, recovery, and sleep quality.

How long does it take for ZMA to work?

In 2000, researchers gave ZMA supplements to a group of NCAA football players working out twice a day. After 7 weeks, they found a significant increase in the players’ testosterone and growth hormone, both of which are linked to muscle growth.

Can I take ZMA without working out?

Zinc and magnesium do work good for gym goer since they perspire a lot when they exercise hence they loose zinc and magnesium. But a person staying at home without any sport or exercise will not benefit much from it.

What are the side effects of ZMA?

High doses of zinc, for example, may cause: nausea, loss of appetite, vomiting, stomach cramps, headaches, and dizziness. Therefore, these symptoms are often listed as ZMA side effects by brands. Overly high doses of magnesium can similarly cause: nausea, vomiting, diarrhoea, and stomach cramps.

Is ZMA an anabolic steroid?

ZMA is also the first nighttime anabolic formula developed specifically to enhance recovery by improving sleep efficiency.

Does ZMA make your hair fall out?

ZMA Side Effects Hair Loss



DHT is a potent derivative of testosterone that is produced within the body. It is possible that a large increase in testosterone levels could result in higher levels of DHT and increased hair loss in susceptible people, but this is unlikely.