Benefits of ZMA Supplements For Muscle Building

ZMA Supplements

When we say supplements or bodybuilding, people often think about heavy workouts, protein powders, steroids, creatine, etc.

But what they often ignore is the power of small supplements, which give great benefits for fit results.

If you like bodybuilding, you must have heard of the magnesium, vitamin B6 and zinc combo, popularly known as ZMA, which helps in boosting muscle power.

So is it only a fading trend or something genuine to take up? If you’re curious, then read on to understand further.

What are ZMAs?

In a more defined explanation, ZMA is a powerful and effective supplement which has the elements Zinc, Vitamin B6, and Magnesium.

Zinc is a trace mineral needed only in small amounts but still carries a vital role in the human body. Unlike zinc, magnesium is required in larger amounts, and Vitamin B6 boosts the effectiveness of zinc and magnesium for better energy production.


ZMA Supplements




The Benefits of ZMA Supplements

According to various experts, there are many benefits of ZMA supplements, but here are some of its main positives:

Thyroid efficiency

The essential element zinc is great for the human body, even if it comes in small amounts. It has two distinct benefits for the body in making hormonal functions better.

When you supplement zinc, it can help to increase testosterone along with thyroid hormones.

It has a great outcome on metabolism and also the metabolic rate. Due to its aid in producing thyroid regulation hormones, it brings a valuable change in the body by increasing the concentration of these hormones.

Better production of testosterone

As said before, zinc has a significant role in increasing testosterone production. And most people know by now that this hormone is one of the best in building muscles in the body.

Whoever has more testosterone will noticeably have better muscle mass and body strength. This hormone is also the reason that males usually have a bigger body mass compared to females.

Many ZMA supplements contain high amounts of zinc (minimum of 5mg), which shows that this mineral does play a huge role in the bodybuilding world.

Immune system booster

Immunity is something that almost everyone loves to maintain, whether they be interested in fitness or not. The body has natural functions for immunity, but often it fails to combat certain sicknesses or diseases.

When people get sick, it is usually super hard to follow fitness routines, which can lead to disadvantages. Thus, the best method of winning any illness is opting for prevention so that the body never has to fight against it.

Some researchers have found that zinc supplementation can help in reducing oxidative stress along with inflammation. So for a bodybuilder, this benefit is essential to kick through every workout with body power.

This supplement boosts immunity, so you need not fear any ‘handicaps’ like fever, colds, headaches, etc., which could hinder you from performing your best in the routines. In short, ZMA supplement= better immune system.


Benefits of ZMA Supplements

Fixing nutrition deficiency

Now we’ve talked about muscle building, hormones, and immunity, but what about nutrition? Does this supplement give any benefit in that regard?

The good news is that ZMA supplements not only boost hormones but also helps those people who have nutrition deficiency.

By taking ZMA supplements, one can make up for the deficiency of all three minerals and vitamin.  Although there are foods with rich amounts of zinc like oysters, beef shanks, mussels, or crab, most people do not eat them daily. Thus one may not count it for a regular diet. But to make up for this lack, ZMA supplements cover up the deficiency that the body faces regarding the three elements. (1)

According to some studies, researchers found that many athletic people lacked these three vital elements even if they had huge amounts of protein.

Thus, this may be proof that the supplement aids in making up for the deficiency that occurs in dietary plans.

Zinc levels controlled

Zinc remains in small amounts, but people who work out daily lose it through sweat while having their sessions. This may lead to a dramatic drop in zinc levels, and if its intake amounts cannot make up for the loss, the body could face several complications.

The International Journal of Sports Nutrition and Exercise Metabolism conducted a two-hour study that observed zinc and iron loss through sweat.

They discovered that both men and women faced a remarkable decrease in zinc levels after the sessions. So, we may safely assume that even a 30-minute exercise would be reducing the concentration of zinc in your body.

Some people may not care about these numbers in zinc, but for a bodybuilder, this element is just as important as proteins. And it may never be useless to keep zinc levels at optimum levels because now you can understand that it has excellent positives for the body.

Some necessary precautions

No matter what the supplement, there are always some or many precautions to be aware of. Here are a few for ZMA supplements:

  • Zinc is highly beneficial, but overdosing on it may lead to vomiting, stomach aches, lethargy, fatigue, or nausea.
  • Although it doesn’t happen too much, magnesium overdosing could lead to nausea, headaches, diarrhea, or cramps.
  • If you take vitamin B6 in excess dosages, it can cause skin abrasion, light sensitivity, nausea, neurological problems, or heartburn.


Conclusion – Benefits of ZMA Supplements

All in all, the ZMA supplement brings in an excellent deal of benefits for muscle building. From testosterone production to immunity boosting, this supplement contains vital minerals and vitamins needed by almost every fitness enthusiast.

Instead of taking simple zinc supplements alone, it is never a bad idea to go for ZMA supplements that do the same and more.

Whether one aims for a lean, strong, chiseled or bigger body or to maintain a great diet, ZMA supplements maybe your best friend in fitness.

One should always be aware of their health and supplements are taken, but it may not be a loss to include this ZMA in your diet and workout plans to witness a powerful improvement in physique and wellness.


Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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