15 Feb The Link Between ZMA and Testosterone Levels | Study Analysis
There is one common ingredient in most of the testosterone boosters and that is ZMA.
But there are a lot of other ingredients that are commonly found in other T-boosters. So, what’s unique about ZMA?
A combination of Zinc, Magnesium aspartate, and Vitamin B6, ZMA is a popular dietary supplement for athletes and active individuals.
It is marketed as a product that supports overall health and is consumed by those trying to strengthen their muscles, immunity, and sleep. However, above all, it is all the rage among those trying to give their testosterone levels a natural boost.
But does ZMA affect testosterone at all?
Though it is not a complete alternative to tried-and-tested methods like exercise and diet, ZMA does help the body to produce natural testosterone. Dive deep to know the science and secrets behind the effect of ZMA on testosterone.
Key Insights
- ZMA is a combination of 3 essential nutrients that have a lot of health benefits including testosterone boost.
- Research studies and evidence prove that ZMA can actually help increase testosterone levels.
- ZMA is found in a lot of leading and effective t-boosters in the market with positive results.
Does ZMA Affect Testosterone?
Coming straight to the answer, YES ZMA does affect testosterone that too in a positive manner. It contains ingredients that are proven to increase the primary male hormone.
ZMA includes zinc as zinc monomethionine, zinc aspartate, or zinc oxide, magnesium as magnesium aspartate, magnesium oxide, or magnesium citrate, and vitamin B6.
The doses and forms however may vary.
A double-blind randomized study supplemented football players with ZMA (30 mg zinc monomethionine aspartate, 450 mg magnesium aspartate, and 10.5 mg of vitamin B-6) for 8 weeks.
Notably, free testosterone levels increased in those who took ZMA in comparison to placebo. There was a 30% increase in testosterone levels and around 5% increase in IGF-1 levels. (source)
Scientific evidence does support the fact that ZMA positively impacts testosterone levels.
But how does ZMA increase testosterone?
It is also crucial to highlight that zinc, magnesium, and vitamin B6 are essential nutrients, the deficiency of which can affect the testosterone hormone.
In fact, in numerous studies, all of these nutrients are proven to boost testosterone levels individually.
To begin with, Zinc is an important mineral, the deficiency of which can lead to lower testosterone levels.
In a popular study from Selcuk University (Konya, Turkey), zinc supplementation among licensed wrestlers for 4 weeks showed an increase in resting total and free testosterone levels.
Magnesium is also proven to impact free testosterone levels by lowering the Sex Hormone Binding Globulin.
As per the evidence, 4 weeks of magnesium supplementation with 10 mg magnesium per kilogram body weight, observed an increase in total and free testosterone levels in sedentary as well as athletes.
Vitamin B6 on the other hand is essential for mineral absorption, lowering prolactin levels, as well as testosterone boost in some cases.
There are several studies and research endeavors that point towards the potential benefit of vitamin B6 in testosterone boost.
The results of a study suggest that Vitamin B6 has a function in the action of testosterone. In fact, vitamin B6-deficient animals had a reduced rate of testosterone production.
ZMA is quite a successful supplement for those who are trying to boat their t-levels naturally.
It works no less than magic for those with low testosterone production due to zinc, magnesium, and vitamin B6 deficiency.
ZMA supplement is not only known for its testosterone-boosting abilities. It has a lot of other celebrated benefits.
Other Benefits of Taking ZMA
ZMA benefits are quite astonishing.
The powerhouse formula contains three essential nutrients that play an instrumental role in overall health.
It is more than just any other mineral supplement and that is why people who know the basics of bodybuilding and fitness, don’t miss to include it in their regime.
Here are 5 leading benefits of taking ZMA supplements apart from boosting testosterone.
#1. Improve Immunity
Lack of immunity is a major hindrance in continuous workout performance especially among beginners.
ZMA particularly because of the zinc involved in it becomes a popular supplement in improving immunity. Zinc decreases oxidative stress and also reduces inflammation.
In fact, supplementing with this mineral reduces the risk of infections and speeds up the wound-healing process.
Magnesium on the other hand is also linked with reducing chronic inflammation.
Lastly, vitamin B6 helps the body to produce white blood cells that are essential for fighting bacteria and restoring immune health. In fact, a large dose of vitamin B6 is found to increase immune response.
#2. Fills Up Nutrition
ZMA is very helpful in addressing nutritional deficiencies.
In case you don’t know around 17.3% of the world’s population is at risk of zinc deficiency, around 2-15% of Americans are dealing with magnesium deficiency, and around 13% are in vitamin B6.
These deficiencies can have a huge impact on the overall health.
Zinc deficiency will reduce immunity as well as testosterone levels, magnesium deficiency can give rise to muscle spasms and lack of sleep, and lack of vitamin B6 will cause severe fatigue.
Including ZMA supplements can help overcome these health issues by filling the nutritional gap.
#3. Promotes Sleep Quality
Taking ZMA can help you increase sleep quality and quantity as well because of magnesium and vitamin B6 in it.
This is also the major reason behind how ZMA increases testosterone. Notably, the human body naturally produces testosterone at night and that is why it is higher during the day.
Therefore, it is crucial to have a sound sleep of at least 7-8 hours. Magnesium in ZMA is proven to help with muscle recovery and prevent muscle cramps.
This is also why even bodybuilders get their hands on ZMA supplementation.
Magnesium also activates the parasympathetic neurotransmitters that trigger the calm and relaxed mode and allow the body to sleep better.
#4. Improves Athletic Performance
Zinc level lowers during an intense workout session also magnesium is essential in nerve function and muscle health. This contributes to the improved workout and athletic performance.
Adding to it, magnesium prevents muscle function, heart rhythm, bone health, and blood pressure.
Whereas, vitamin B6 acts as a powerhouse of energy leading to heightened athletic ability.
Adding to it, by affecting testosterone levels, ZMA also has an impact on muscle strength, endurance, and energy all of which altogether help improve athletic ability.
#5. Help Lose Weight
Vitamins and minerals found in ZMA can also with weight loss.
ZMA particularly because of the zinc involved in it becomes a popular supplement in improving immunity. Zinc decreases oxidative stress and also reduces inflammation.
Not to mention Zinc is an effective appetite suppressant using which one can reduce their calorie intake and unnecessary cravings.
Magnesium on the other hand reduces bloating and water retention. Lastly, vitamin B6 helps with energy boost and allows you to work out for longer hours.
Therefore, supplementing with all these nutrients is quite successful for those trying to lose weight. Interestingly excessive weight can also lead to low testosterone levels.
ZMA, by assisting in weight loss also helps boost testosterone levels.
Clearly, ZMA is not just any other supplement on the self. It is something that needs to be included by a beginner as well as a professional fitness enthusiast.
This is why quite some popular testosterone boosters include ZMA.
TestoGen is a new-age testosterone-boosting formula for young males.
Usually, males in their 20s to 30s don’t need a testosterone booster for elevating their T-production but need it to reverse the symptoms of low T.
Thankfully, TestoGen does so and reduces the process of aromatization i.e. conversion of testosterone into estrogen. Further, it also supports bodybuilding efforts as per the claims of users’ reviews.
Interestingly, Testogen includes Zinc, Magnesium, as well as Vitamin B6. Someone with nutritional deficiencies can also take ZMA supplements. Testogen review suggests it works quite well in boosting T-levels.
Are ZMA Supplements Safe?
Yes, ZMA supplements are mostly safe for everyone.
However, taking it frequently without any medical guidance can lead to certain side effects.
Some of the ZMA side effects include
- nausea,
- diarrhea,
- vomiting,
- cramps,
- and loss of appetite.
It is also important to note that some of the medications can also interact with ZMA supplements this includes blood pressure medicine, antibiotics, as well as diuretics.
One way to reduce these adverse effects of ZMA is to stick to the dosage.
How Much ZMA to Take?
In case you are taking ZMA from a single supplement, make sure you are following the recommended dosage. Most of the ZMA supplements include:
- 273% of the RDV of zinc – 30 mg.
- 107% of the RDV of magnesium – 450 mg.
- 588–647% of the RDV of vitamin B6 – 11 mg.
ZMA seems like a potential natural solution for your testosterone decline.
Conclusion
ZMA offers a lot of benefits for overall health. Nonetheless, its effect on testosterone levels and muscle growth makes it quite a hit among fitness freaks.
The combination of trace minerals and essential nutrients makes a great testosterone booster. ZMA affects testosterone levels both directly as well as indirectly.
While a lot of research studies have proven its direct effect, by improving sleep, filling nutritional needs, and assisting in weight loss, ZMA acts as indirectly in testosterone boost.
Those looking for a natural testosterone-boosting supplement can definitely opt for this.
No Comments