Zinc Monomethionine Aspartate, Magnesium, Aspartate, and vitamin B6, also known as ZMA. It is well sold as a testosterone and IGF-1 booster. Testosterone and IGF-1 are both hormones with a significant share in muscle strength and muscle mass. Like Tribulus Terrestris, ZMA would be a natural anabolic agent to increase the levels of these important hormones. Regarding testosterone, sometimes up to 40% or more. Fantastic, right? Or not?
ZMA as a testosterone booster
There have been many more substances introduced as miracle drugs, both legal and not working or even illegal. In many of those cases, it turned out afterwards that the studies showing results were often commissioned by the manufacturers. Results in practice often turned out to be disappointing. For example, there have been several independent studies published on Tribulus Terrestris (at least, not dependent on the manufacturer) showing that it does little to nothing and may have unwanted and unexpected side effects. So what about ZMA? It is certainly interesting to know a little more about the inventor of ZMA, the ‘supplement guru’ Victor Conte of Bay Area Laboratory Co-Operative (BALCO). I won’t go into detail here. However, search terms like: “Doping BALCO”, “lawsuit Barry Bonds and/or Marion Jones”, “promotion ZMA for free doping”. It will likely color your view of this product a bit. Zinc would be of added value because it is an important regulator of testosterone levels by inhibiting the enzyme 5alpha-reductase in the conversion of testosterone to dihydrotestosterone (DHT). DHT inhibiting agents can be beneficial in certain cases (e.g., hair loss). In studies, magnesium has been shown to have a positive influence on muscle strength. Vitamin B6 finally helps zinc in its limiting role on the conversion of testosterone to DHT. A combination of these minerals and a vitamin should indeed promote muscle strength, right? However, the research shows the well-known pattern described above of different results between studies by the manufacturer and independent studies.Research Results
The BALCO studies show testosterone increases of 30% and 20% in IGF-1 levels. Independent studies by, among others, German researchers and researchers from Baylor University, however, showed that ZMA does nothing for testosterone levels. You may be inclined to choose the independent studies quickly and judge that you are being deceived by the industry. Why then are there so many athletes, from swimmers to bodybuilders, who claim to benefit from it? A few possibilities: Magnesium is a very important mineral. It is involved in about 350 biochemical processes, but especially important for energy production. In addition, together with calcium, it is involved in the functioning of the skeletal muscles. Calcium is involved in contraction and magnesium in relaxation. A magnesium deficiency can lead to a large number of very diverse complaints, including sleep problems and muscle cramps and spasms. First signs can include a twitching eyelid or cramps in the calves during sleep. However, since magnesium is present in various types of food (especially green leafy vegetables), a deficiency normally does not occur. However, studies have shown that deficiencies can occur with heavy training. A commonly described effect of magnesium by users is that they have better sleep. Rest contributes to muscle growth (at least that’s something everyone agrees on). The magnesium in ZMA could therefore be responsible for these results if there is a deficiency. However, you can easily remedy this deficiency with your diet (whole grains, wheat germ, green plants, cocoa, nuts, soybeans, milk, flaxseed). If you have trouble solving it with your diet, then a good multivitamin or separate magnesium supplement is handy. Zinc deficiencies can also lead to many different complaints. Again, sleep disorders, but also behavioral disorders and depression. Zinc deficiencies are common. The main cause is often mentioned as unbalanced, sugar-rich, diet, but also sweating due to intensive exercise and even male ejaculations (3-4mg per time if you really want to know). Further signs of a deficiency include hair loss, reduced resistance, and reduced taste and smell. Zinc is found in, among other things, red meat, eggs, and cheese, sesame seeds, wheat bran, oysters, almonds, pumpkin seeds, and sunflower seeds. The body is unable to store zinc. It is therefore necessary to get enough every day. The Health Council recommends 10 and 9 mg per day for women and men respectively. However, this depends on your personal lifestyle. For example, as an athlete, or porn star, you will need more zinc than others. If there is a zinc deficiency, you can probably imagine that supplementation in the form of targeted nutrition or a supplement can have positive effects. Again, however, a good multi or separate zinc supplement is likely to offer the same results as ZMA.Conclusion: Does ZMA work?
Well, what is working? If you ask if there are people who benefit from this supplement, the answer is yes. If you ask if it can increase testosterone and IGF-1 levels, the answer is probably no. If you are unsure about a potential magnesium or zinc deficiency, you are just as well served with a good multivitamin containing both or a separate zinc and/or magnesium supplement depending on personal needs.References
- Wilborn CD, Kerksick CM, Campbell BI, Taylor LW, Marcello BM, Rasmussen CJ, Greenwood MC, Almada A, Kreider RB. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr. 2004 Dec 31;1(2):12-20. doi: 10.1186/1550-2783-1-2-12. PubMed PMID: 18500945; PubMed Central PMCID: PMC2129161.
