ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) is one of the strength supplements often used by bodybuilders and athletes. ZMA Benefits include raised strength levels. 


ZMA is a combination of two minerals, zinc and magnesium, and Vitamin B-6, all of which are important in biological processes.

The proportion of ingredients generally used in products is 20-30 mg Zinc, 400-500 mg Magnesium and 10mg B6.

ZMA Benefits

Most strength based athletes such as bodybuilders, football players, rugby players, sprinters etc. Have  diets high in protein to assist their muscles to recuperate and become stronger.

However, a lack of vitamin B6 in the body can result in ineffective processing of the amino acids from protein. Amino acids which are essential to build muscle.

The effect of zinc depletion on muscle function was tested on eight male subjects. This study suggested that muscle endurance, or total work capacity, declines rapidly with acute zinc depletion. Many other studies suggest that after participating in regular intense exercise athletes' levels of zinc and magnesium decreases deeply.

Vitamin B6 -- Brain, Heart, Immune System and protein metabolism

Vitamin B6 is used mainly in the body for the processing of amino acids from protein. It acts as a catalyst in absorbing amino acids. Amino acids which are essential to build muscle.

Vitamin B6 deficiency can be prevented with consumption of a mixed diet that includes poultry, fish, eggs, meat, vegetables, and grains.

Magnesium -- Blood pressure, nerve and muscle function

Magnesium is necessary for the formation and functioning of healthy bones, teeth, muscles, and nerves. It converts food into energy, builds proteins, and is instrumental in maintaining adequate levels of calcium in the blood.

Magnesium deficiency can be prevented with consumption of a mixed diet that includes nuts, spinach, wheat germ, pumpkin seeds, seafood, dairy products, baked potatoes, broccoli and bananas.

Zinc -- Immune system and healing of wounds

A wide variety of foods contain zinc. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the average diet.

Other good food sources include beans, nuts, seafood such as crab and lobster, whole grains, fortified breakfast cereals, and dairy products
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ZMA should be taken before bed on an empty stomach and not be taken with calcium (cheese,milk,etc.), as calcium is known to block the absorption of zinc.

One study substantial study carried out by a sports performance researcher at Washington University known as  Lorrie Brilla, PhD. He reported that ZMA significantly increase free testosterone levels and muscle strength in NCAA football players.

Specifically, Brilla reported that "a group of competitive NCAA football players who took ZMA nightly during an eight-week spring training program had approximately 250%  greater muscle strength gains than a placebo group”.

ZMA sleep

Another benefit is better sleep. ZMA taken 30 minutes before bed can make you fall asleep deeper and then sleep more deeply.