What is ZMA

ZMA, or zinc magnesium aspartate is a supplement that was created by Victor Conte which is used primarily by athletes, gymnasts and bodybuilders. It contains a combination of zinc, magnesium and vitamin B6, 3 compounds which are known to be fundamental for homeostasis and for fitness.

It is claimed that taking ZMA enhances muscle growth and strength, improves endurance, recovery and sleep quality.

ZMA is designed to ensure that each dose will provide well above the Reference Daily Intake to allow the body maximum opportunity to absorb the substrates, a typical ZMA tablet contains:

Zinc monomethionine: 30mg – 270% of the RDI

Magnesium aspartate: 450mg – 110 % of the RDI

Vitamin B6: 10-11mg – 650% of the RDI

What is Zinc and how does it help the body

Zinc is a trace element that is vital for a healthy immune system, it is known that a lack of zinc can make an individual more susceptible to disease and illness. The main roles are Gene Expression, Immune function, Protein and DNA synthesis, Wound Healing and Growth and Development.

Zinc plays a vital role in the immune system, the human body requires zinc to activate T-cells, these are some of the most important white blood cells in the human body which are needed to fight against pathogens.

Research in 2016 from the University of Missouri also suggests that zinc is vital in the synthesis of insulin Growth Factor 1 (IGF-1). IGF-1 is a growth hormone which if levels are increased will result in better muscle growth.

Therefore with these vital roles that zinc provides the body, this will result in better workouts and with the enhanced level of IGF-1 will mean you can reach your training goals faster.

Zinc can be found in abundance in meat, shellfish, legumes, seeds and nuts, therefore if your diet is restricting in these areas, taking ZMA will assure your body will get the necessary zinc to assure your immune system is working properly and your body has the best ability to create IGF-1

What is Magnesium and how does it help the body

Magnesium is known to be needed for over 300 biochemical reactions in the body. The main roles magnesium is known to support are to regulate calcium, relaxes skeletal muscles, energy production, regulates heart contractility and cleans the bowels.

Research in the effects of lowered magnesium levels in athletes concluded that heart rate and breathing rate increased in a standard training session in comparison to when the body had its Recommended Daily intake in Magnesium. It was concluded that Magnesium plays a vital role in the synthesis of ATP is it assists the enzymes which create it (ATPases). As the athletes did not have the required amount of magnesium to cope with the body’s demand for more energy, heart rate and breathing rate had to increase to maintain energy levels. 

Therefore with this specific role in producing ATP, the body’s main fuel source, its is vital that magnesium levels are at an optimal level to assure training can be maximised so the body can deal with the energy demand, this will result in an increase in endurance for stronger and harder workouts which will allow you to reach your goals faster! 

Magnesium is commonly found in grains and nuts, so if your diet is lacking in these areas, ZMA will be the optimal supplement to support you.

What is Vitamin B6 and how does it help the body

The B Vitamins are a class of water-soluble vitamins that play a vital role in cell metabolism. B vitamins work with enzymes that are involved in the cellular metabolism system which creates and releases energy which is vital for growth homeostasis across all systems of the body. Vitamin B6, known as Pyridoxine has a significant role in macronutrient metabolism and the creation of Red Blood Cells, the body’s oxygen transport cells and neurotransmitters, the body’s quickest way to communicate with other cells from the nervous system.

 

Vitamin B6 is known to have a vital role in the production of haemoglobin. Haemoglobin is the protein which gives the Red Blood Cells the ability to transport gases around the body. When you have a low Haemoglobin count, it means that the body has less ability to carry oxygen to the working muscles of the body when training, therefore limiting your ability to train harder and your body being able to cope with the oxygen demand your body requires.

Vitamin B6 is found in pork, poultry fish eggs cereals and vegetables, they are widely available, however, if you are restricting any of this nutrition or you are aware that your haemoglobin count is low, ZMA contains a whopping 650% of Vitamin B6, taking this supplement will give your body every opportunity to create the haemoglobin your body requires for a good workout!

Summary  

ZMA is supplement which is popular throughout the fitness industry as it contains a combination of zinc, magnesium and vitamin B6, 3 compounds which are known to be fundamental for homeostasis and is claimed that it enhances muscle growth and strength, improves endurance, recovery and sleep quality.