Taken together zinc, magnesium, and vitamin B-6 are a powerhouse for good mental and physical health. A deficiency of any – or all – creates a wide variety of mental and physical health problems. To achieve optimum results, the best source of all three is ZMA because it is formulated with readily absorbed forms of both magnesium and zinc and it is combined with vitamin B-6.
Not all zinc is the same; zinc monomethionine is a combination of zinc and the amino acid methionine. In studies, zinc monomethionine has been shown to raise blood levels significantly higher in just two hours than other forms of zinc.
Magnesium aspartate is a form of magnesium supplementation. It is liquid soluble and it, therefore, has increased bioavailability compared to magnesium oxide and magnesium citrate. Magnesium aspartate has an absorption rate of 60% and a retention value of 47%, according to the European Food Safety Authority.
ZMA builds muscle strength, gives you more stamina, and improves the quality of your sleep. In a study, a group of NCAA football players who were given ZMA in 2000 had an increase in their growth hormones after seven weeks. ZMA is especially popular among athletes and bodybuilders.
Zinc, which is in all your cells, is an essential mineral. According to the National Institutes of Health, zinc may provide immunity for colds, improves gingivitis, and prevents macular degeneration, which can lead to vision loss especially in older adults. It is also needed by the body to aid in memory and cognition.
Vitamin B-6 is a water-soluble vitamin, which is needed to produce white blood cells to fight bacteria. Combined with zinc, has been shown to lower anxiety.
Magnesium, which is a micro mineral, helps the body maintain muscle and nerve functions, strengthens bones, aids the immune system, and reduces fatigue. Doctors link magnesium deficiencies to a wide ranch of health complications including migraine headaches and anxiety. Deficiencies are often caused by poor diets.
The National Institute of Health states, “Dietary surveys of people in the United States show that many people consume less than the recommended amounts of magnesium.” Foods such as spinach, almonds, cashews, and beans are good sources of magnesium, but many such as nuts are high in calories. Additionally, researchers report that the amount of magnesium in food is declining due to processing.
Oysters, red meat, and poultry are sources of zinc; fish and potatoes provide vitamin B-6. But they are generally not eaten in the amounts needed to provide the proper amount of the minerals and vitamins and many individuals have allergies to food such as shellfish or have health issues that limit the amount of meat they can eat.
Zinc and magnesium can be lost by the body if you sweat a lot and low magnesium levels can be caused by the overuse of alcohol. In addition, the body cannot store zinc. Those at the greatest risk of deficiencies are senior citizens, who often have chronic diseases, women who are pregnant, individuals with diabetes 2, and vegans. But millions more are also at risk for a wide variety of reasons.
The symptoms of a deficiency of zinc include weight loss, wounds that do not heal, diarrhea, and lack of alertness. A zinc deficiency can be hard to detect.
Keep in mind too much zinc or magnesium can cause stomach upset or nausea or will interfere with prescription medications. A supplement is the best way to ensure the proper dosage of the minerals.
Zinc helps the body absorb magnesium more efficiently and magnesium helps the body regulate its zinc levels.
In short, ZMA can improve immunity, moods, and sleep and it can help control blood sugar. To ensure the levels of zinc, magnesium, and vitamin B-6 are sufficient, a ZMA tablet is an excellent choice because it will not cause side effects.