ZMA Supplements - Do They Work?
Firstly, what does a ZMA supplement do?
ZMA is a blend of anabolic minerals that support your body’s testosterone production. They don’t increase production levels, so if you have low testosterone, supplementing with ZMA won’t help. However, if you are exercising regularly and or intensely (as most weight-trainers / bodybuilders do), you will naturally deplete your bodys levels of Zinc and Magnesium.
Why is this is problem? Well, if your body runs low on Zinc and Magnesium, your body will lower it’s testosterone production, which is exactly the opposite of what you want if your are trying to grow muscle or increase in strength - not to mention various other side effects of low testosterone like depression and poor mental alertness!
What are the best forms of ZMA supplements?
According to Nutritional Reviews, there is a specifc blend of Zing, Magnesium and Vitamin B6 that should be combined in exacting quantities for the ZMA product to be effective, as according to the study they refer to by Brilla and Conte, 1999 (ZMA study on American footballers, which showed very positive effects on testosterone levels when supplementing with ZMA).
The specific amounts of each mineral are as follows:
- Zinc l-monomethionine aspartate - 30mg
- Magnesium - 450mg
- Vitamin B6 - 10.5mg
Which supplements the right proportions of these minerals?
From looking on my other website at the various different manufacturers of ZMA supplements, and reading through the label information, I’ve been able to identify two different supplements that have the exact proportions of these minerals:
- Primaforce ZMA - £16.99 for 2 months supply
- Universal Nutrition ZMA Pro - £17.99 for 1 months supply
There are some other supplements that have almost the exact proportions of minerals, but they are not exact, which could mean they may not produce the same effects as the zma supplements used in the American footballers study by Brilla and Conte, 1999. Here are some of the other supplements that have nearly the exact proportions:
- Maximuscle ZMA - from £13.99 for 1 months supply
- Bulk Powders ZMA - from £11.99 for 100 capsules
I myself have been taking ZMA from My Protein, but I will be switching to the Primaforce ZMA as it represents good value at £16.99 for two months supply, especially as my preferred supplier, SuperFit.co.uk offer good deals on bulk buys, such that you can get the unit cost down if you buy two or more products.
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