Your eXpert Guide to
ZMA Products

In the 1970's, deficiencies in zinc and magnesium were found to prevent growth by reducing testosterone levels¹. Over 60% of American men and women over 20 eat less than the recommended daily allowances of zinc and magnesium². Recreational training increases the loss of zinc and magnesium, further increasing deficiency risk³.

ZMA is patented under the ZMA trademark, developed by Victor Conte and is a precise blend of zinc, magnesium and vitamin B6. ZMA has become one of the most popular testosterone supplements, due to support from athletes and scientific research.

ZMA is a patented zinc monomethionine aspartate, magnesium aspartate and vitamin B6 formula. ZMA is made from a precise ratio to increase anabolic hormones and improve strength⁴.

Zinc

Zinc is an essential mineral responsible for hundreds of enzyme functions. Zinc is found in enzymes responsible for cell replication and protein generation and therefore influences muscle growth⁵. Zinc also plays important roles in metabolism, antioxidant protection and immune function⁵,⁶. Meats, eggs and seafood contain high amounts of zinc.

Deficiencies in zinc and magnesium can lead to a decrease in testosterone and IGF-18.10¹⁰

Magnesium

Magnesium is an essential mineral needed for hundreds of reactions within the body. These include fat and protein metabolism, formation of energy producing ATP, the release of protein transporting insulin as well as immune and hormone function⁶. Magnesium has been shown to reduce cortisol levels which is significant as high levels have been associated with muscle breakdown⁷. Nuts, grains, beans, dark green vegetables, fish and meat provide a source of magnesium.

Vitamin B6

Vitamin B6 is responsible for the processing of amino acids within the muscle and is also needed to make hormones. When used in a supplement with zinc and magnesium its absorption is increased.

Male testosterone levels decrease with age due to reduced testicular secretion⁸. On average 60% of American men and women have less zinc and magnesium in their diet than they need². Physical training increases zinc and magnesium loss, making you more susceptible to deficiencies³. Zinc and vitamin B6 are especially vulnerable to depletion after intense training.

When zinc was supplemented in deficient men, testosterone levels were significantly increased⁸

Dr Laura Brilla took a group of football players and supplemented their diets with ZMA for 8 weeks. At the end of the study free testosterone and IGF-1 was significantly increased⁴.

Magnesium supplementation has been shown to increase peak knee extension torque following a resistance training program compared to people who did not supplement⁹.

ZMA has been shown to:

• Aid weight gain¹⁰
• Increase anabolic hormones⁵
• Increase strength⁴,⁹
• Increase free testosterone levels⁴
• Increase IGF-14,¹⁰
• Reduced muscle breakdown⁵
• Increase muscle mass
• Improve quality of sleep that will aid recovery
• Boost immune function¹¹,¹²

Zinc and magnesium also have a significant role to play in antioxidant protection. Zinc and magnesium are structural components of antioxidants. Therefore ZMA will optimise antioxidant enzymes to reduce fatigue, muscle damage and exercise performance¹¹.

Training reduces zinc and magnesium levels in athletes caused by higher sweat rates and/or inadequate intake. Deficiencies in zinc and magnesium can lead to a decrease in testosterone and IGF-18,¹⁰.

Studies have shown that testosterone levels are significantly correlated with zinc levels. When zinc intake was restricted in men, testosterone levels reduced. When zinc was supplemented in deficient men, testosterone levels were significantly increased⁸.

Animal studies show that a zinc deficient diet caused a 60% reduction in IGF-1 after 14 days¹⁰. A magnesium deficient diet also prevented weight gain by 83% and reduced IGF-1 by 44%¹⁰. ZMA optimizes zinc, magnesium and vitamin B6 levels in precise amounts to boost testosterone production.

ZMA should be taken on an empty stomach, typically before bedtime.

ZMA products typically supply 30-45 servings with each serving containing 2-3 capsules. Any brands that are fortified with other metals may decrease the uptake of zinc and magnesium thereby decreasing the effectiveness of your ZMA.

Average values of SNC's ZMA range are provided in figure 1:

Figure 1: SNC's ZMA product range

Values show the ingredient range and average values and typically price per serving.

The long term use of high doses of zinc is not recommended. Zinc in prolonged high doses can interfere with the absorption of other nutrients such as copper and can suppress the immune function.

Is ZMA legal?

Absolutely yes. ZMA is not banned as the ingredients can be found in foods (although not in the ratio contained in ZMA).

Is ZMA better than using pro-hormones?

First and foremost pro-hormones are banned, ZMA is safe and legal. You do not have to cycle on ZMA and can be used by young athletes and women. Although not all research supports ZMA the majority suggests that ZMA is beneficial with non of the side effects associated with pro-hormones.

I heard calcium affects the action of ZMA, is this true?

Yes, calcium blocks the absorption of zinc. Therefore it is recommended that ZMA should be taken on an empty stomach. More importantly ZMA should not be taken with any calcium supplements

Other than training are there any other factors that make people more susceptible to zinc or magnesium deficiencies?

People who train regularly are at risk of zinc and magnesium deficiencies. This may be due to loss during sweating or inadequate amounts in the diet. In addition to this women tend to eat less zinc and magnesium⁶.

Can zinc really protect us from the common cold?

It is commonly believed that zinc plays a role in the protection of infections such as the common cold. The studies have shown unclear results, half showing that zinc was effective at preventing infection and half did not¹¹. The general agreement is that zinc will not prevent your cold from developing but can reduce the duration and severity if taken within 24 hours of the onset¹¹.