For athletes looking to optimise their performance, supplements are becoming increasingly important. ZMA, a popular product among athletes, offers numerous benefits. But what exactly is ZMA, how does it affect the body, and for whom does a supplement make sense? In this article you will learn all about ZMA, its effect, dosage and use in sports.
ZMA, short for zinc magnesium aspartate, is a food supplement popular with athletes and bodybuilders. The combination of zinc, magnesium and vitamin B6 is designed to provide the body with nutrients lost through intense training and sweating. ZMA is offered in the form of capsules, tablets or powders and promises to increase performance and promote regeneration.
Did you know that tablets contain binding agents and other additives for production-related reasons? This can be dispensed with in capsule form – something we, of course, pay attention to.
ZMA is characterised by its special combination of ingredients that play an important role in the body. Zinc supports the metabolism and immune function, while magnesium contributes to muscle relaxation and vitamin B6 is essential for protein metabolism. This synergy promises a variety of benefits, especially in the areas of fitness and muscle growth.
ZMA is often taken by athletes who want to build muscle and increase their fitness. This is because zinc and vitamin B6 are crucial in protein synthesis, which is important for building muscle mass. Studies show that ZMA combined with resistance training can increase testosterone levels and muscle strength. Therefore, it is a popular supplement for athletes.
A sufficient zinc level is crucial for testosterone production. Especially in people with a zinc deficiency, ZMA can help to stabilise hormone levels. Some studies suggest that taking ZMA increases the testosterone levels in athletes.
ZMA is often associated with men, but women also benefit from the benefits. ZMA can not only improve strength and endurance, but also promote regeneration between training bouts – regardless of gender.
Zinc and magnesium are known for their relaxing effect and are used to improve sleep. Magnesium can increase sleep quality and help to regenerate the body optimally after an intense workout.
ZMB6 is another name for the same combination of zinc, magnesium and vitamin B6. The effects of ZMA and ZMB6 do not differ, since both contain the same nutrients in comparable dosages.
Whether ZMA or ZMB6, the dosage does not differ. One capsule contains 10 mg zinc, 150 mg magnesium and 3.5 mg vitamin B6. Men usually take up to 3 capsules per day, while women take up to 2 capsules per day. It should ideally be taken with a meal to ensure optimal tolerability and efficacy.
Whether supplementation with ZMA is necessary depends on individual factors such as diet, health status and training goals. Those athletes who often suffer from zinc or magnesium deficiency in particular due to intensive activity can benefit greatly from ZMA. The preventive use of ZMA is also very popular.
ZMA should ideally be taken with a main meal. This improves tolerability and gives the body more time to absorb it. If several capsules are taken, they should be divided amongst different meals. It is not necessary to take it before going to bed because the body can store the micronutrients anyway in the short to medium term.
The recommended dosage of ZMA varies depending on the product, manufacturer and need. For BIOGENA Sports – ZMB6, the general recommendation for use is 1 capsule per day. However, the optimal dosage can be clarified by a doctor. Because every person has different needs.
The time to onset of the effect of ZMA varies individually and depends on factors such as diet, training status and the degree of any deficiency. In the case of a deficiency, it can take several weeks to months for storage to be sustainably replenished, especially in minerals and trace elements such as magnesium and zinc.
There are many ZMA and ZMB6 products on the market. A high-quality option is BIOGENA Sports – ZMB6, which was specially developed for athletes. It contains easily absorbable zinc compounds such as zinc-L aspartate and zinc mono-L-methionine sulphate (L-OptiZinc®), as well as three different forms of magnesium and activated vitamin B6. Our pure substance principle guarantees a product free of artificial additives. In addition, each batch is tested for purity and quality by independent laboratories.
Conclusion: ZMA is a popular food supplement that is mainly used in the sports segment. By combining zinc, magnesium and vitamin B6, it can support muscle growth, regeneration and sleep quality. Taking ZMA or ZMB6 is particularly useful in people with a nutritional deficiency or an increased need, for example due to stress, sports or other physical stress.
The abbreviation ZMA stands for zinc magnesium aspartate.
Not all preparations with this mix are vegan. However, BIOGENA Sports - ZMB6 is suitable for vegans.
