The vitamin B6 in ZMA plays a role in hormonal regulation as well. Vitamin B6, along with the other B vitamins, is not so much of a vitamin as it is a hormone that happens to be derived from sources outside the body. It’s involved in a tremendous number of biological interactions, many of which are detailed in a 1994 review article by David A. Bender from University College London ( 4 ). MusclePharm’s take on ZMA includes all the usual suspects, but takes a distinct focus on boosting testosterone levels while you sleep. Because it includes melatonin, it will improve your ability to fall asleep and stay asleep.

Optimum Nutrition, Zinc Magnesium Aspartate, 180 Capsules Optimum Nutrition, Zinc Magnesium Aspartate, 180 Capsules

Kilic, M., et al. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006 Feb-Apr;27(1-2):247-52. ZMA isn’t a miracle supplement, but it’s still being used by elite athletes in dozens of sports to gain an edge in training and in competition. A: ZMA is popular among bodybuilders because it is thought to enhance workout recovery, and does so without adding any calories to your diet. For these reasons, it’s widely used by high-level athletes. If you want to boost your testosterone levels and increase your muscular strength or even improve your sleep, you could take advantage of these benefits too. For example, zinc is essential for the development and function of many immune cells. In fact, supplementing with this mineral may reduce your risk of infections and aid wound healing ( 5, 17, 18).Zinc: nausea, vomiting, diarrhea, loss of appetite, stomach cramps, copper deficiency, headaches, dizziness, nutrient deficiencies, and reduced immune function The people who will benefit most from ZMA are competitive athletes. If all you do is exercise for fitness or general health, you’re not likely to need what ZMA delivers.

Optimum Nutrition ZMA Zinc Monomethionine Aspartate – UK

We did consider supplements that put an additional twist on ZMA, as long as it had the traditional three ingredients. We were more open to this possibility with ZMA than we would be with other proven supplements, because the direct evidence for the efficacy of zinc is not as strong as the evidence for other supplements. As with some omega-3 supps, you may get a little whiff of the fish, according to our testers. “I get a slight seafood/fishy taste and smell when taking these. It’s ignorable, but present.” So, you may want to take these pills with some juice or other flavored drink. Theanine will help with sleep, but unlike other nighttime ZMA supplements, this doesn’t contain melatonin, so you don’t have to take it immediately prior to bed. 4. MP Essentials Z-Core PM

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The unique ingredient in this formula is definitely the D-aspartic acid or D-AA. This is an amino acid that may help boost testosterone levels. Although more conclusive research is needed, D-AA helps release testosterone in your body and therefore may be able to help increase your levels. ( 2) Again, though, more trials are definitely needed to confirm these claims. A deficiency in either of these minerals may reduce your production of testosterone, a hormone that affects muscle mass, as well as insulin-like growth factor (IGF-1), a hormone that affects cell growth and recovery ( 8). That said, consuming more zinc, magnesium, and vitamin B6 may provide many other benefits, such as improved immunity, blood sugar control, and mood. This especially applies if you’re deficient in one or more of the aforementioned nutrients ( 5, 6, 7). Summary A competitive athlete, especially in sports that have weight classes or put a high priority on power to weight, may benefit more because ZMA may only be effective when your dietary intake of zinc, magnesium, or vitamin B6 is inadequate. How we ranked Interestingly, Magnesium is becoming an increasingly common nutrient deficiency. Vitamin B6 helps a number of body functions and may increase energy. The key reason for using the best ZMA supplements is because they may help improve your performance and strength. There have not been much studies on ZMA which make it difficult to prove any of the suggested benefits.

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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. Thanks to fenugreek extract and copper glycinate, you’ll get an additional boost to testosterone at night, which should improve your recovery from workouts. 5. SNAC Nutrition ZMA-5 An analysis of 25 studies in over 1,360 people with diabetes showed that taking a zinc supplement reduced fasting blood sugar, hemoglobin A1c (HbA1c), and post-meal blood sugar levels ( 6). As mentioned above, zinc is an essential mineral that helps keep your immune system healthy, according to the National Institutes of Health(NIH). Zinc also helps your body heal and repair. Considering this mineral is so important for your body’s daily functioning, deficiency can be a problem. Not getting enough can negatively affect your ability to fight disease and your digestive, reproductive, and central nervous systems.The authors, based out of Wayne State University, the University of Michigan, and Harvard Medical School, looked at bodily levels of zinc as they related to serum testosterone levels in a group of men who were 20 to 80 years old. They found a strong positive correlation between zinc levels and testosterone levels–the more zinc in your body, the higher your testosterone is. This study found that the ZMA supplement led to increased levels of zinc and magnesium in the bloodstream of the players compared to the placebo supplement, and further, the athletes given the ZMA supplement had a greater increase in high-velocity muscular strength compared to the athletes on the placebo.