You must have heard about ZMA, but the question is “Does ZMA work?” So first of all let us know what ZMA is.

What Is ZMA?

ZMA is a blend of two mineral zinc and magnesium and a vitamin, Vitamin B 6 [pyridoxine]. Our body undergoes many biological processes and all these three compounds play an important role. Zinc prevents testosterone from being converted into estrogen through 5A Reductase enzyme. Magnesium is a neurological mineral which helps to improve strength. Vitamin B 6 helps with zinc’s inhibitory action on the 5A reductase enzyme.

ZMA Studies

Victor Conte was the founder of the first study on ZMA. NCAA football athletes were stopped taking nutritional supplements for 8 weeks. The controlled group took ZMA and their strength, testosterone levels and lean muscle mass were monitored. Result showed that the group which took ZMA supplementation increased leg strength by 11.5 % over 4.9 % of the placebo. There was an increase of IGF-1 levels vs. a decrease of 20 % in placebo and an increase of 30 % in free and total testosterone vs. 10 % in the placebo. Although results did not showed any changes in the lean muscle mass gains despite of anabolic changes.

A study published in (Journal of the International Society of Sports Nutrition 1 (2): 12-20. doi:10.1186/1550-2783-1-2-12) showed no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity during 8 weeks of ZMA supplementation.

Recently a study on ZMA published in (European Journal of Clinical Nutrition advance online publication, 19 September 2007; doi:10.1038/sj.ejcn.1602899) 14 subjects in their 20s and 30s followed an exercise program regularly and took 11 to 22 mg of Zinc per day, before the study started. As the study started they were given recommended dose of ZMA and their testosterone levels were checked. Results showed no difference in testosterone levels. Serum zinc levels and excretion in urine were heightened.

Conclusion

Now the question is “Should I supplement with ZMA?” The answer is “It depends” Depends on your diet. USDA studies showed that less than 70 % Americans get enough Zinc and less than 40 % Americans get enough magnesium. And am sure not only Americans but even people in other countries are not getting enough of these minerals and vitamin because of today’s busy life and processed foods. So in simple words if you are not getting enough of these minerals and vitamin you should supplement yourself with ZMA for optimal results. But do remember ZMA is not a magic pill which will give you dramatic results. It’s just like any other vitamin or mineral supplement. Thus if you have zinc, magnesium and Vitamin B 6 deficiency you will see results after using ZMA supplements.  So consult a nutritionist and if you find that you are not getting enough of ZMA than it is advisable for you to supplement yourself with ZMA.

See larger image Optimum Nutrition Zma, Capsules, 180-Count Bottle (Health and Beauty) List Price: $36.99 USD New From: $19.00 In Stock Release date June 28, 2006.

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