How many zma should i take

Among men with a zinc deficiency or low testosterone , ZMA may increase testosterone due to its zinc content. Aside from testosterone, ZMA may enhance sleep quality and aid immunity. These qualities can benefit many individuals, including athletes, bodybuilders, and fitness enthusiasts. ZMA is generally safe when taken at the recommended dosage.

As with any dietary supplement, speak with your healthcare provider before taking ZMA. The hormone testosterone is important for muscle mass, fat loss and health. Here are 8 natural ways to increase testosterone levels, backed by science. Testosterone is crucial for many body processes, including fat loss and muscle growth.

Here are 8 of the best testosterone boosting supplements. Magnesium is an important mineral for your body and brain. Here are 10 ways that magnesium can improve your health. Zinc is a nutrient that plays many vital roles in your body.

This article explains everything you need to know about zinc, its functions, benefits…. Vitamin B6, or pyridoxine, is a water-soluble vitamin that your body needs for several functions. Here are 9 health benefits of vitamin B6, backed by…. Testosterone plays an important role in sex drive, energy, and behavior, so a significant change in your levels may be alarming. Find out more about….

Magnesium has become a popular sleep aid. Learn the effects of magnesium on the body, particularly on the processes that promote sleep. Health Conditions Discover Plan Connect. It contains three ingredients: zinc, magnesium, and vitamin B6. What is ZMA? Effects on testosterone. Other potential benefits. Dosage and recommendations. Staying well so you can train intensely and without breaks is a key element for improving your performance, so Zinc is a must-have among your supplement routine.

Additionally, plasma testosterone is regulated by zinc, which is why ZMA supplementation helps maintain healthy levels of testosterone in your body. It also helps maintain healthy nerve and muscle function, bloody pressure, heart rhythm, bone strength and blood glucose levels. Studies show that magnesium can boost exercise performance for athletes and the elderly. Not only that, but it helps delay lactate build up in the muscles, meaning you can go harder for longer.

Magnesium also helps regulate sleep and helps with anxiety, which can help you get more recovery in the all-important after dark hours. Vitamin B6 — This vitamin is vital for athletes as it helps promote normal red cell formation and athletes need to keep their red cell count maximised.

This helps regulate the excretion of water which is fundamental to key processes that your body goes through when exercising, including hydration levels, and sweat levels which help keep your body temperature low. Vitamin B6 is also involved in energy production and stress resistance by making iron more available in the blood, which means more haemoglobin and more oxygen available for the muscles. Overall, supplementing with zinc, magnesium and vitamin B6 helps increase energy production, deliver better recovery and helps with all important bodily functions like immunity and muscle function.

ZMA supplementation is suitable for men and women looking to improve strength, gain muscle mass, improve endurance and help recovery in between sessions. For maxim results, you should take your ZMA supplements minutes before bedtime. It is best to take them on an empty stomach, and you should try to avoid calcium intake around this time as it affects zinc absorption. This timing is recommended as it helps to tie your supplementation with your sleep schedule. All three minerals are powerful on their own, but packaged together, they can pack a powerful punch.

Here, a closer look at the possible benefits of ZMA:. However, recent research suggests that the use of ZMA has no significant effects regarding serum testosterone levels and the metabolism of testosterone in subjects who consumed a zinc-sufficient diet.

Suggested intake: Zinc, magnesium and vitamin B6 are found naturally in many foods. Broschart names a few foods high in zinc: beef and other red meats, shellfish like oysters and shrimp , nuts and legumes. On the opposite side of the spectrum, the zinc in whole grain products and plant proteins has a lesser bioavailability due to their relatively high content of phytic acid, a compound that inhibits zinc absorption.

Broschart goes on to name foods high in magnesium bananas, nuts, shredded wheat, brown rice, milk, spinach and swiss chard and vitamin B6 fortified cereal, bananas, salmon, potatoes, chicken and turkey.

Most successful ZMA products have 11 mg of vitamin B6, mg of magnesium and 30 mg of zinc. Vitamin B6 toxicity, can cause neurological effects, but this only occurs when amounts exceed mg per day.