ZMA

ZMA is a patented Zinc, Magnesium Aspartate and vitamin B6 formula. It has been shown to increase levels of testosterone and IGF-1 (growth hormone controlling chemical). ZMA has a relative wealth of research supporting its effects, and is considered a staple of most bodybuilders and strength athletes supplement regime. Most athletes and bodybuilders will be low on magnesium and zinc due to loss of these minerals when sweating, so ZMA supplementation is particularly important.

ZMA increases testosterone and IGF-1 levels, particularly in older men (30years + will feel a good effect). This has the effect of increasing strength which leads to muscle gain. ZMA can also have the effect of making you have a deeper sleep - which also leads to greater muscle gains.

ZMA should contain the following amounts of each chemical - this has been proven to be the optimal range for anabolic support, and any ZMA supplement that does not have this combination should be avoided.

• 20-30mg zinc
  
• 400-500mg magnesium
  
• 10mg vitamin B6
  

ZMA should be taken just before bed (within 1 hour) and on an empty stomach - specifically do not take a protein shake around the same time as your ZMA as calcium will block the absorption of the zinc.

Long term supplementation of high levels of zinc can interfere with the absorption of other nutrients such as copper and can suppress the immune function.