Do ZMA Supplements Improve Sleep And Tests Level? Zinc magnesium aspartate or ZMA is a popular supplement that is used by the athletes, bodybuilders, and fitness enthusiasts. This supplement contains a combination of three ingredients like zinc, vitamin B6, and magnesium. The ZMA makers claim that this supplement can boost muscle growth and strength and enhances your endurance, recovery as well as sleep quality. Here we shall evaluate the benefits, side effects, and the dosage of ZMA supplements. What is ZMA? It is a popular form of supplement that generally contains the following composition of: Zinc monomethionine: 30 mg — 270% of the Reference Daily Intake (RDI) Magnesium aspartate: 450 mg — 110% of the Reference Daily Intake Vitamin B6 (pyridoxine): 10–11 mg — 650% of the Reference Daily Intake But some supplement makers manufacture the ZMA supplement with alternative forms of zinc, magnesium along with added vitamins and minerals. Each of the nutrients has a different role to play in your body. Zinc- this mineral is needed by more than 300 enzymes in your body, which is involved in metabolism, digestion, immunity, and various other factors of your health. Magnesium- this mineral helps in supporting hundreds of chemical reactions in your body, which includes energy creation and nerve function. Vitamin B6- it is a water-soluble vitamin that is needed for processes like making neurotransmitters and nutrient metabolism. Most of the athletes, bodybuilders, and fitness enthusiasts prefer to use ZMA. Manufacturers making this supplement claim that using it can help in increasing the level of these three nutrients can also help in increasing your testosterone level, supports recovery after exercise, and help in building muscle and strength. Taking more amount of zinc, magnesium, and Vitamin B6 can have other health benefits as well for you. To know what are the health benefits that you can reap, take a look at the points below. Boosts immunity The combination of zinc, vitamin B6, and magnesium can play a key role in maintaining your immune health. Zinc is required for the development and function of many immune cells. Taking supplement of this mineral can reduce the risk of infections and supports the healing of wounds. Deficiency of magnesium is linked with chronic inflammation and also a key factor aging and chronic diseases like heart problem and cancer. Taking magnesium supplements can reduce the factors of inflammation, which include C-reactive protein (CRP) and interleukin 6 (IL-6). Vitamin B6 deficiency is related to weak immunity, and your immune system needs vitamin B6 for making bacteria-fighting white blood cells and improves your ability to tackle infections. Improves your sleep Zinc and magnesium together can help in improving your sleep quality. Magnesium helps in activating the parasympathetic nervous system that allows your body to feel calm and relaxed. Zinc supplement has the ability to enhance the quality of sleep in both humans and animals. Controlling blood sugar Both zinc and magnesium can help people with diabetes to control their blood sugar level. In research conducted on 1360 people with diabetes revealed that zinc supplement helped in reducing fasting blood sugar and hemoglobin A1c (HbA1c) and also post-meal sugar level. Magnesium can also improve your blood sugar level in people with diabetes by enhancing the body’s ability to use insulin, a hormone that transmits the sugar from your blood into the cells. Help in elevating your mood Vitamin B6 and magnesium found in ZMA can help in elevating your mood. In a study, it was found that people under the age of 65 with low magnesium intake are more susceptible to the risk of developing depression. A study showed that adults who took 450 mg of magnesium daily had reduced symptoms of depression.
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