ZMA

=Definition = ZMA (zinc magnesium aspartate) is a supplement that is taken by many athletes. It is a combination of zinc, magnesium, and vitamin B6 (Koehler, Parr, Geyer, Mester, & Schanzer, 2009). It is claimed to have an ergogenic effect that raises testosterone levels, giving the body an anabolic (muscle building) effect (Wilborn et al., 2004). Zinc has been linked to positive testosterone levels (Koehler et al., 2009), while magnesium supplementation has been linked to lower levels of cortisol, a catabolic (break down) hormone (Wilborn et al., 2004).  =Sources = Zinc, magnesium, and vitanmin B6 can be found in many different foods (NIH, n.d.). The following tables list foods that contain the minerals and vitamin (NIH, n.d).

Zinc

 * Food || mg || %DV ||
 * Oysters, cooked, breaded and fried, 3 ounces || 74.0 || 493 ||
 * Beef chuck roast, braised, 3 ounces || 7.0 || 47 ||
 * Crab, Alaska king, cooked, 3 ounces || <span style="font-family: Arial,Helvetica,sans-serif;">6.5 || <span style="font-family: Arial,Helvetica,sans-serif;">43 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Beef patty, broiled, 3 ounces || <span style="font-family: Arial,Helvetica,sans-serif;">5.3 || <span style="font-family: Arial,Helvetica,sans-serif;">35 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Breakfast cereal, fortified with 25% of the DV for zinc, 3/4 cup serving || <span style="font-family: Arial,Helvetica,sans-serif;">3.8 || <span style="font-family: Arial,Helvetica,sans-serif;">25 ||

<span style="font-family: Arial,Helvetica,sans-serif;">Magnesium

 * <span style="font-family: Arial,Helvetica,sans-serif;">Food || <span style="font-family: Arial,Helvetica,sans-serif;">mg || <span style="font-family: Arial,Helvetica,sans-serif;">%DV ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Wheat Bran, crude, 1/4 cup || <span style="font-family: Arial,Helvetica,sans-serif;">89 || <span style="font-family: Arial,Helvetica,sans-serif;">22 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Almonds, dry roasted, 1 ounce || <span style="font-family: Arial,Helvetica,sans-serif;">80 || <span style="font-family: Arial,Helvetica,sans-serif;">20 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Spinach, frozen, cooked, 1/2 cup || <span style="font-family: Arial,Helvetica,sans-serif;">78 || <span style="font-family: Arial,Helvetica,sans-serif;">20 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Raisin bran cereal, 1 cup || <span style="font-family: Arial,Helvetica,sans-serif;">77 || <span style="font-family: Arial,Helvetica,sans-serif;">19 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Cashews, dry roasted, 1 ounce || <span style="font-family: Arial,Helvetica,sans-serif;">74 || <span style="font-family: Arial,Helvetica,sans-serif;">19 ||

<span style="font-family: Arial,Helvetica,sans-serif;">Vitamin B6

 * <span style="font-family: Arial,Helvetica,sans-serif;">Food || <span style="font-family: Arial,Helvetica,sans-serif;">mg || <span style="font-family: Arial,Helvetica,sans-serif;">%DV ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Chickpeas, canned, 1 cup || <span style="font-family: Arial,Helvetica,sans-serif;">1.1 || <span style="font-family: Arial,Helvetica,sans-serif;">55 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Beef liver, pan fried, 3 ounces || <span style="font-family: Arial,Helvetica,sans-serif;">0.9 || <span style="font-family: Arial,Helvetica,sans-serif;">45 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Tuna, yellowfin, fresh, cooked, 3 ounces || <span style="font-family: Arial,Helvetica,sans-serif;">0.9 || <span style="font-family: Arial,Helvetica,sans-serif;">45 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Salmon, sockeye, cooked, 3 ounces || <span style="font-family: Arial,Helvetica,sans-serif;">0.6 || <span style="font-family: Arial,Helvetica,sans-serif;">30 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Chicken breast, roasted, 3 ounces || <span style="font-family: Arial,Helvetica,sans-serif;">0.5 || <span style="font-family: Arial,Helvetica,sans-serif;">25 ||
 * <span style="font-family: Arial,Helvetica,sans-serif;">Breakfast cereals, fortified with 25% of the DV for vitamin B6 || <span style="font-family: Arial,Helvetica,sans-serif;">0.5 || <span style="font-family: Arial,Helvetica,sans-serif;">25 ||

=<span style="font-family: Arial,Helvetica,sans-serif;">Recommendations = <span style="font-family: Arial,Helvetica,sans-serif;">The amount of nutrients in a ZMA supplement was pretty standard among the research. All cited studies used ZMA supplements that contained 30 mg of zinc and 450 mg of magnesium (Koehler et al., 2009; Wilborn et al., 2004; Brilla & Conte, 2000). <span style="font-family: Arial,Helvetica,sans-serif;">The studies used between 10 and 11 mg of vitamin B6, with the European Journal of Clinical Nutrition using 10 mg (Koehler et al., 2009), another using 10.5 mg (Brilla & Conte, 2000), and the JISSN using 11 mg (Wilborn et al., 2004). It is recommended to use the ZMA supplement close to bedtime (within a half hour of sleeping) (Gladstone, 2011). Dairy products should not be consumed with the ZMA because dairy inhibits zinc absorption (Langton, 2011). The typical user of this supplement will be strength and power athletes since the reported ergogenic effect is increased levels of testosterone (Wilborn et al., 2004).

<span style="font-family: Arial,Helvetica,sans-serif;">Because the majority of the research shows that ZMA supplementation does not raise levels of testosterone in individuals who are not deficient in zinc, magnesium, or vitamin B6 (Koehler et al., 2009; Wilborn et al., 2004)<span style="font-family: Arial,Helvetica,sans-serif;">, I would not recommend it. Testosterone levels can not be increased when sufficient zinc is provided through the diet (Koehler et al., 2009). Therefore, supplementation is not beneficial. The results of the study by Brilla and Conte (2000) could not be reproduced in future studies. Research has shown that ZMA is not an effective ergogenic aid. I do not recommend it.

<span style="font-family: Arial,Helvetica,sans-serif;">JISSN states that supplementation may be effective in individuals who have a deficiency (Wilborn et al., 2004). However, current research uses participants that are not deficient. If an individual has a deficiency, proper supplementation should be discussed with a professional, such as a doctor. =<span style="font-family: Arial,Helvetica,sans-serif;">Usage = <span style="font-family: Arial,Helvetica,sans-serif;">ZMA comes in capsule form. Depending on the specific ZMA product, individuals may take 3 or 4 capsules daily. The recommended servings provide individuals with roughly 450 mg of magnesium, 30 mg of zinc, and 10 to 11 mg of vitamin B6. ZMA should be taken close to bedtime, between 30 and 60 minutes (Gladstone, 2011). Dairy products should not be consumed with ZMA because dairy hinders zinc absorption (Langton, 2011). =<span style="font-family: Arial,Helvetica,sans-serif;">Warnings and Side Effects = =<span style="font-family: Arial,Helvetica,sans-serif; font-size: 130%;">These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease = <span style="font-family: Arial,Helvetica,sans-serif;">The recommended intake of zinc for adult males is 11 mg and adult females is 8 mg (NIH, n.d.). The National Institute of Health has set an upper limit of 40 mg for adults. If too much zinc is consumed, side effects such as nausea, vomiting, loss of appetite, diarrhea, and headaches can occur (NIH, n.d.). Too much zinc intake over a long period of time can cause low copper levels, lowered immunity, and low levels of HDL cholesterol (good cholesterol) (NIH, n.d.).

<span style="font-family: Arial,Helvetica,sans-serif;">The National institute of health has set an upper limit of magnesium at 350 mg for adults (NIH, n.d.). <span style="font-family: Arial,Helvetica,sans-serif;">Dietary magnesium does not pose a health risk, but high levels of magnesium through supplementation can cause diarrhea and abdominal cramping (NIH, n.d.). Kidney failure significantly increases risk of toxicity (NIH, n.d.). If you have any kind of kidney issue, consult a doctor before supplementation. http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

<span style="font-family: Arial,Helvetica,sans-serif;">The upper limit set by the National Institute of Health for vitamin B6 is 100 mg (NIH, n.d.). It is unlikely to get too much vitamin B6. However, high levels can cause nerve damage (NIH, n.d.). The symptoms stop after the supplementation is stopped. =<span style="font-family: Arial,Helvetica,sans-serif;">Ranking =
 * <span style="font-family: Arial,Helvetica,sans-serif;">Effectiveness – 1/5
 * One study supports ZMA use (Brilla & Conte, 2000). However, the majority of research shows that ZMA has no effect in individuals who do not have deficiencies (Koehler et al., 2009; Wilborn et al., 2004).
 * <span style="font-family: Arial,Helvetica,sans-serif;">Safety – 3/5
 * The upper limit is not met for zinc and vitamin B6 (NIH, n.d.). However, many supplements provide more than the upper limit for magnesium. This does not pose a great risk for general population, but can cause diarrhea and cramps. Individuals with kidney problems may be at a greater risk.
 * <span style="font-family: Arial,Helvetica,sans-serif;">Cost – 4/5
 * The cost of the supplement itself is not bad (ranging anywhere from 10 to 20 dollars) (Supplement Warehouse, 2013). However, you do have to take 3 to 4 capsules at a time. This significantly decreases the amount of servings. Many popular brands range from 25 to 50 cents per day.
 * <span style="font-family: Arial,Helvetica,sans-serif;">Ease of use – 4/5
 * Capsules are generally easy to take. The only foreseeable problem comes from having to take multiple capsules at a time.
 * Total - 12/20
 * <span style="font-family: Arial,Helvetica,sans-serif;">I would not recommend this product. The supplement is fairly cheap and very easy to use. However, the effectiveness is the big problem. The majority of research shows that ZMA is not effective for individuals without a deficiency. Safety can pose some risks, as well. Magnesium in ZMA supplements is above the tolerable upper limit. This can cause some minor side effects and even toxicity in people with kidney issues. The negatives overshadow the positives and I would not recommend it.

<span style="font-family: Arial,Helvetica,sans-serif;">References
<span style="font-family: Arial,Helvetica,sans-serif;">Koehler, K., Parr, M., Geyer, H., Mester, J., & Schanzer, W. (2009). Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. European Journal of Clinical Nutrition, 63, 65-70 <span style="font-family: Arial,Helvetica,sans-serif;">Wilborn, C., Kerksick, C., Campbell, B., Taylor, L., Marcello, B., Rasmussen, C., et al. (2004). Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism.. Journal of the International Society of Sports Nutrition, 1(2), 12-20. <span style="font-family: Arial,Helvetica,sans-serif;">Brilla, L., & Conte, V. (2000). Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength. Journal of Exercise Physiology-online, 3(4). Retrieved January 11, 2013, from http://www.asep.org/asep/asep/BrillaV2.PDF

<span style="font-family: Arial,Helvetica,sans-serif;">Mason, B. C., & Lavallee, M. E. (2012). Emerging Supplements in Sports. Sports Health: A Multidisciplinary Approach, 4, 142-146.

<span style="font-family: Arial,Helvetica,sans-serif;">Zinc � Health Professional Fact Sheet. (n.d.). Office of Dietary Supplements (ODS). Retrieved January 11, 2013, from http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

<span style="font-family: Arial,Helvetica,sans-serif;">Magnesium � Health Professional Fact Sheet. (n.d.). Office of Dietary Supplements (ODS). Retrieved January 11, 2013, from []

<span style="font-family: Arial,Helvetica,sans-serif;">Dietary Supplement Fact Sheet: Vitamin B6 � Health Professional Fact Sheet. (n.d.). Office of Dietary Supplements (ODS). Retrieved January 11, 2013, from []

Gladstone, M. (2011, June 14). What Is A Zma Supplement? | LIVESTRONG.COM. //LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools | LIVESTRONG.COM//. Retrieved January 18, 2013, from []

Langton, N. (2011, June 15). How Much Zinc Is Absorbed In The Body? | LIVESTRONG.COM. //LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools | LIVESTRONG.COM//. Retrieved January 18, 2013, from http://www.livestrong.com/article/492983-how-much-zinc-is-absorbed-in-the-body/

Zinc — QuickFacts. (n.d.). //Office of Dietary Supplements (ODS)//. Retrieved January 18, 2013, from http://ods.od.nih.gov/factsheets/Zinc-QuickFacts/

Vitamin B6 — QuickFacts. (n.d.). //Office of Dietary Supplements (ODS)//. Retrieved January 18, 2013, from http://ods.od.nih.gov/factsheets/VitaminB6-QuickFacts/

Magnesium — Health Professional Fact Sheet. (n.d.). //Office of Dietary Supplements (ODS)//. Retrieved January 18, 2013, from http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

SupplementWarehouse.com - Official Site. (n.d.). //SupplementWarehouse.com - Official Site//. Retrieved January 18, 2013, from http://www.supplementwarehouse.com/search.asp?strSearch=zma

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