The researchers believed that zinc aided weight loss by suppressing appetite Other studies have found that obese people tend to have lower zinc levels Meanwhile, magnesium and vitamin B6 have been shown to reduce bloating and water retention in women with premenstrual syndrome PMS 40 , While ensuring you have enough magnesium , zinc, and vitamin B6 in your diet is important for your overall health, supplementing with these nutrients is not an effective solution for weight loss.
A better strategy for long-term weight loss success is to create a calorie deficit, exercise regularly, and eat plenty of whole foods such as fresh fruits and vegetables.
Although its individual components are necessary for overall health, there is no evidence that ZMA can help you lose weight. ZMA can be purchased online and in health food and supplement stores. However, most supplement labels advise women to take two capsules or two scoops of powder.
Avoid taking more than the recommended dose, as too much zinc may cause side effects. Supplement labels often advise taking ZMA on an empty stomach about 30—60 minutes before bed. This prevents nutrients like zinc from interacting with others such as calcium. Supplement labels typically recommend three capsules or scoops of powder for men and two for women. Avoid consuming more ZMA than advised on the label.
However, ZMA provides moderate-to-high doses of zinc, magnesium, and vitamin B6. When taken in high doses, these nutrients may have side effects, including 42 , 43 , 44 , 45 :. Furthermore, both zinc and magnesium can interact with a variety of medications, such as antibiotics, diuretics water pills , and blood pressure medicine 46 , Furthermore, avoid taking more ZMA than the recommended dose listed on the label.
ZMA is generally safe when taken at the recommended dosage, but taking too much may cause side effects. However, its individual nutrients may provide health benefits, such as improving blood sugar control, mood, immunity, and sleep quality. This especially applies if you have a deficiency in one or more of the nutrients contained in ZMA supplements. Zinc is a nutrient that plays many vital roles in your body. This article explains everything you need to know about zinc, its functions, benefits….
It is also known to improve the immunity system. On the other hand, other ingredients like Magnesium are essential for the smooth carrying out of chemical reactions taking place in our body.
The last ingredient, i. Vitamin B6 is essential for neurotransmitters. ZMA is a supplement especially taken to increase performance during heavy workouts.
It also helps in having a quiet and sound sleep. This rest period is essential for building the muscles even stronger. That is why it is the most effective supplement which is mostly taken by athletes, gym trainers, etc.
So, many of them even get positive results due to their regular intake. However, research on ZMA and testosterone shows mixed results, with some studies indicating it can increase testosterone, while other studies find no effect. It should be noted that most research on ZMA is fairly old and outdated. An 8-week study from in 27 college football players observed that taking a ZMA supplement daily significantly increased free testosterone by Plus, it improved muscle strength and functional power 4.
Still, it should be noted that an author in this study has ownership in the company that manufactured the particular ZMA supplement. Additionally, this company helped fund the study, raising a potential conflict of interest. For example, an 8-week study from in 42 resistance-trained men found that supplementing with ZMA did not increase free or total testosterone.
Also, ZMA did not improve exercise performance or body composition 5. Similarly, a study in 14 healthy men found that taking a ZMA supplement daily for 56 days did not raise free or total testosterone levels 6.
Individually, some research suggests that supplementing with zinc may help increase testosterone levels in people with a zinc deficiency or among men with low testosterone levels.
ZMA may increase testosterone in men with a zinc deficiency or low testosterone levels due to its zinc content. Many people take ZMA as a sleep aid to improve sleep quality. Research suggests supplementing with zinc may help improve sleep quality, while magnesium helps activate your parasympathetic nervous system, which helps the brain and body relax before you fall asleep 10 , 11 , Magnesium appears to help regulate melatonin, a hormone that regulates your sleep-wake cycles, and bind to gamma-aminobutyric acid GABA receptors, which plays a role in slowing down nerve activity 13 , 14 , An 8-week study in 43 people with insomnia found that taking the combination of zinc, magnesium, and melatonin before bedtime improved sleep quality and reduced the time to sleep, compared with placebo treatment Zinc, magnesium, and vitamin B6 have properties that may help support immunity.
Research suggests that supplementing with zinc may aid wound healing, reduce the risk of infections, aid the immune response, and help fight the common cold 18 , 19 , Supplementing with magnesium has been shown in studies to reduce inflammatory markers, such as C-reactive protein CRP , and interleukin 6 IL Whereas research has linked a magnesium deficiency to chronic inflammation 21 , 22 , This is important for keeping your metabolic rate the amount of calories you burn each day and fat-burning capabilities up.
Being low in zinc can limit thyroid hormone production, and compromised thyroid hormone function results in a lower metabolic rate, which makes it harder to drop body fat. Research confirms that when your diet is low in zinc, thyroid hormone levels fall and resting metabolic rate drops. One study from the University of Massachusetts Amherst found that subjects placed on a low-zinc diet had significantly lowered metabolic rates. When the subjects took 25 mg of zinc each day for 20 days, their metabolic rate jumped up to levels that were higher than even before they followed the low-zinc diet.
It appears that zinc is not only critical for thyroid function, but also for maintaining levels of the hormone leptin. This hormone is also important for keeping your metabolic rate high as well as keeping hunger down. Being deficient in zinc has been shown to significantly lower leptin levels.
It is well established that zinc is critical for immune function. Zinc affects multiple aspects of the immune system. Research from the Cleveland Clinic suggests that supplementing with zinc helps to support a strong immune system.
Zinc also functions as a powerful antioxidant. This mighty mineral activates an enzyme that may help support overall health and immune function. Zinc's immune-boosting effects can help to keep you healthy and in the gym.
Research has confirmed that athletes are often deficient in both zinc and magnesium. This is most likely due to several factors, such as zinc lost through sweat during training, increased use of zinc by the body for recovery and protein synthesis following training, and an increased loss of zinc through urine. There may also be dietary factors involved.
Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium. Foods rich in calcium , such as dairy products, inhibit absorption of both zinc and magnesium by the small intestines.
Copper, as well as foods rich in phytates phosphorous compounds found in whole-grain breads, cereals, and legumes also hinder the absorption of zinc by the small intestines.
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