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Related: Best Magnesium Supplements For Sleep, Leg Cramps, And More ] What to Look for in ZMA Supplements
Although it’s not totally necessary, it’s recommended to take these pills before bed. Magnesium may help you fall asleep faster and improve your overall sleep quality, according to the Cleveland Clinic. “I’ve been taking magnesium in some form almost every night for a few years, and it always helps me sleep better,” our personal tester says. “I didn’t notice any kind of regression switching to ON brand, so I assume it works great.” Furthermore, both zinc and magnesium can interact with a variety of medications, such as antibiotics, diuretics (water pills), and blood pressure medicine ( 46, 47). The nutrients in supplements aren’t fully absorbed. The rate of absorption depends on the specific supplements, but for reference, you’ll absorb about 30 to 50% 8 of a magnesium supplement that contains 370 milligrams. Supplement companies combat this two ways: by using highly bioavailable forms of certain nutrients, and by adding supportive compounds that can enhance absorption. One of these compounds is BioPerine. 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.
Benefits
ZMA stands for zincmagnesium aspartate, and it’s a supplement often marketed towards folks in the fitness realm. Typically, ZMA is made up of a combination of magnesium, zinc, and vitamin B6 (with the A standing for aspartate). Zinc and magnesium play important roles in a number of bodily functions, helping regulate metabolism, digestion, and energy creation. This supplement is often used by athletes aiming to enhance their workout recoverythrough getting a better night’s sleep. If you are not very active and eat a healthy, balanced diet, then you most probably won’t need ZMA for physical performance. It should likely only be a consideration for those who are very active and have a hard time consuming enough food to keep up with the losses of these minerals through sweating. Even then it might be advisable to cycle off ZMA.
Meanwhile, magnesium deficiency has been linked to chronic inflammation, which is a key driver of aging and chronic conditions like heart disease and cancer. As well as supplements, Zinc is also found naturally in some foods. Its important to remember zinc is not stored in the body and so needs to be consumed regularly ensure you get enough of it. However, some manufacturers produce ZMA supplements with alternative forms of zinc and magnesium, or with other added vitamins or minerals. VanLoan, M. D., et al. The effects of zinc depletion on peak force and total work of knee and shoulder extensor and flexor muscles. Int J Sport Nutr 1999:9:125-135.On top of this, the inclusion of vitamin B6 also helps with the absorption and utilization of magnesium so there is good reason for it to be in the mix aside from its own inherent benefits.
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