No studies have reported on the side effects of ZMA.
That said, consuming too much zinc or magnesium can cause nausea, vomiting, diarrhea, and abdominal cramps, while taking excess vitamin B6 can cause dizziness, nausea, and pain or numbness in the extremities.
That said, the type of zinc and magnesium used in ZMA supplements varies from product to product.
For example, a supplement manufacturer may use zinc monomethionine, zinc aspartate, or zinc oxide for the zinc in a ZMA supplement and magnesium aspartate, magnesium oxide, or magnesium citrate for the magnesium.
What’s more, supplement manufacturers may include other vitamins, minerals, and additional ingredients in their ZMA supplements to differentiate their products from competing products.
If you want science-backed supplements that boost testosterone and athletic performance, aid weight loss and sleep, or enhance immune function, here’s what I recommend:
However, there’s little compelling evidence that ZMA does any of the above, especially if you get plenty of zinc, magnesium, and vitamin B6 from your diet.
Until we have more high-quality, unbiased research, it’s difficult to know what ZMA does or doesn’t do.
There’s little evidence that ZMA offers any health or performance benefits to men or women, provided you get plenty of zinc, magnesium, and vitamin B6 from your diet, though.
That said, consuming too much zinc or magnesium can cause nausea, vomiting, diarrhea, and abdominal cramps, while taking excess vitamin B6 can cause dizziness, nausea, and pain or numbness in the extremities.
FAQ #1: What is in ZMA?
ZMA contains zinc, magnesium, and vitamin B6.That said, the type of zinc and magnesium used in ZMA supplements varies from product to product.
For example, a supplement manufacturer may use zinc monomethionine, zinc aspartate, or zinc oxide for the zinc in a ZMA supplement and magnesium aspartate, magnesium oxide, or magnesium citrate for the magnesium.
What’s more, supplement manufacturers may include other vitamins, minerals, and additional ingredients in their ZMA supplements to differentiate their products from competing products.
FAQ #2: What is the best ZMA supplement?
Provided you’re not deficient in zinc, magnesium, or vitamin B6, there’s little evidence that ZMA offers any health or performance benefits. As such, I can’t recommend any ZMA supplements, let alone say which is best.If you want science-backed supplements that boost testosterone and athletic performance, aid weight loss and sleep, or enhance immune function, here’s what I recommend:
- Multivitamin: Some studies show a link between increased vitamin D and increased testosterone, while other studies show deficiencies in vitamins A, C, and E are linked to decreased testosterone. If you want a multivitamin that contains clinically effective doses of vitamins A, C, D, and E, zinc, magnesium, and 25 other ingredients designed to enhance your health and mood and reduce stress, fatigue, and anxiety, try Triumph.
- DHEA: Studies show that DHEA increases testosterone production in older men and estrogen production in older women. If you want a wellness supplement that contains a clinically effective dose of DHEA as well as three other ingredients designed to make you feel fitter, livelier, and calmer, try Vitality.
- Creatine: Creatine boosts muscle and strength gain, improves anaerobic endurance, and reduces muscle damage and soreness from your workouts. If you want a 100% natural source of creatine that also includes two other ingredients that boost muscle growth and improve recovery, try Recharge.
- Caffeine: Caffeine boosts metabolism, improves strength, promotes muscle endurance, and enhances anaerobic performance. If you want a pre-workout drink containing a clinically effective dose of caffeine and 6 other ingredients to give you more energy, focus, and strength, try Pulse.
- One serving of Phoenix per day: Phoenix is a 100% natural fat burner that speeds up your metabolism, enhances fat burning, and reduces hunger and cravings. You can also get Phoenix with caffeine or without.
- One serving of Immune per day: Immune is Legion’s immune support supplement with clinically effective doses of six scientifically proven ingredients that prevent sickness, reduce the severity of illness, and speed up recuperation.
FAQ #3: What does ZMA do?
Supplement sellers claim that ZMA benefits your health in multiple ways, including boosting testosterone levels, enhancing athletic performance, aiding weight loss and sleep, and improving immune function.However, there’s little compelling evidence that ZMA does any of the above, especially if you get plenty of zinc, magnesium, and vitamin B6 from your diet.
Until we have more high-quality, unbiased research, it’s difficult to know what ZMA does or doesn’t do.
FAQ #4: What are the benefits of ZMA for women?
Most companies that sell ZMA supplements claim ZMA has similar benefits for men and women. The only difference between ZMA for women and men is that ZMA for women typically contains smaller doses of each ingredient.There’s little evidence that ZMA offers any health or performance benefits to men or women, provided you get plenty of zinc, magnesium, and vitamin B6 from your diet, though.
