Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Supplements

Can ZMA Help Build Muscle And Support Sleep?

Justin Robertson

Written by Justin Robertson

Last Updated onAugust 21, 2018

ZMA is more than just a sleep supplement!

This week’s supplement of the week is Zinc Magnesium Aspartate, better known as ZMA. Read any bottle of ZMA or any description from a maker of ZMA and there will be strong claims that it aids in increasing testosterone, muscle recovery and promoting more restful sleep. Obviously, these would all be great for anyone looking to build muscle, but are the claims true?

ZMA is a specifically formulated ratio of 30 mg zinc, 450 mg magnesium and 10.5 mg vitamin B-6 which is supposed to help maximize the effectiveness of the minerals involved. The basis behind the effectiveness of ZMA is that strenuous training can result in a loss of the body’s zinc and magnesium levels and you need to replace them because of this.

If you want better muscle recovery, more strength and size, less fat, and better sleep, explore the pros and cons of this popular supplement.

Most of ZMA’s claims are based on a study done by Brilla and Conte (1999) which took off-season football players and had them train and supplement with ZMA and showed subjects had an increase in testosterone, IGF-1 and muscle strength. (1) There is also evidence that when subjects have a zinc deficiency supplementing with ZMA can help increase zinc levels. (2)

That all sounds great, but I think it lacks credibility. For one the study with the football players was financed by one of the researchers and holds the patent on the product being tested. Not that if something is financed by a researcher or a company it can’t be credible, but in my opinion, it at least needs to be a peer-reviewed journal. Sometimes companies will fund a study to prove their product works, and getting peer-reviewed journals published is very difficult.

Further research on the subject of ZMA does not appear to coincide with Brilla and Conte. While a 2004 study by Wilborn et al. published in the Journal of the International Society of Sport Nutrition did show there was a non-significant 12-17% increase in serum zinc levels in subjects taking ZMA with training (magnesium was not affected) it did not, in turn, find it had any effect on anabolic hormones, strength or lean body mass. This study also found that zinc and magnesium levels were not negatively impacted by training. (3) In support of this Lukasi (1995) showed that while some research does suggest zinc and magnesium levels are diminished in athletes, most of them get adequate intake of both minerals through dietary intake making supplementation unnecessary. (4)

Now as for sleep, this one amazes me. With so many strong claims of ZMA helping support sleep patterns, I found absolutely no research whatsoever supporting this claim when using ZMA directly. Not only could I not find any research to support it, I couldn’t even find any research that even looked at it. The only things out there I could find that could support this at all was research by Hornyak et al. (1998) that showed subjects with insomnia significantly improved their symptoms with oral magnesium therapy. (5) The other being research by Tanabe at al. (1998) which showed chronic sleep deprivation causes magnesium deficiency as well as decreased exercise tolerance (big surprise there) and that the decreased exercise tolerance resulting from the sleep deprivation could be improved with oral magnesium administration. (6)

Best ZMA Supplements:


My take away from the sleep claims is that if you are deficient in magnesium or have chronic sleep deprivation ZMA might, and I stress the word might be of some use, but I haven’t seen any research strong enough to convince me it definitely helps those who train frequently. As for claims of increasing testosterone and muscle anabolism, I’m definitely not convinced.

Much like glutamine ZMA is relatively inexpensive, but I personally believe you are once again better off spending your money elsewhere. It’s possible there are some benefits to sleep but there needs to be more research done on the supplement to get a better understanding.

Also read:

  • Can Beta-Alanine Build More Muscle?
  • Creatine Timing, Loading And Cycling
  • Creatine Ethyl Ester Vs Monohydrate
  • Can HMB Build Muscle And Burn Fat?
  • Does Glutamine Help Muscle Recovery?

This article was written by Justin Robertson, who is dedicated to providing accurate and trustworthy information to our readers. Justin is always happy to answer any questions you may have.

If you have any questions or need further clarification about this article, please leave a comment below, and Justin will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Anabolic Hormones Muscle-Building Supplements
Previous Post

WATCH: Jay Cutler “Not Everyone Want To Be 300lbs” Talks About Future of Bodybuilding Divisions

Next Post

Muscle: Testosterone in Men and Women

Justin Robertson

Justin Robertson

Justin is a fitness enthusiast with a passion for old school workouts. He enjoys sharing his knowledge and experiences on various topics such as CrossFit, workouts, muscle-building, and HIIT workouts through his writing. With a focus on functional fitness and strength training, Justin aims to inspire and motivate others to achieve their fitness goals. When he's not working out or writing, he can be found exploring the great outdoors or spending time with his family.

Related

Spartacus Workout Plan

Spartacus Workout: Step Into the Arena With a Warrior’s Physique!

Getting jacked while losing body fat is the ultimate fitness goal for most people.  However, it is easier said than...

Carbohydrate Loading

Carbohydrate Loading: A Step-By-Step Guide for Increased Muscle Size

Do you want to look more muscular for a bodybuilding show, photoshoot, or a trip to the beach? We show...

Muscle Building Mishaps

Muscle-Building Mishaps: The Top 5 Mistakes Holding You Back!

Building muscle and strength are time-consuming and energy-sapping processes. Simply put, your body is very resistant to change, and it...

Collagen For Muscle Growth

7 Benefits of Collagen for Muscle Growth: Unlock Your Muscle-Building Potential

We all know that protein is the key macronutrient for muscle growth. And when it comes to a protein supplement,...

Muscle Gain in A Month

How Much Muscle Can You Gain in A Month?

If someone ever invents motivation in supplement form, they’ll become a millionaire billionaire overnight. Motivation is what drives us, and...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Derek Lunsford Talks Supplement Stack, His Greatest Rival, & Larry Wheels’ 55-Lb Weight Gain

Pleun Dekkers (52KG) Sets 173-kg (381.4-lb) Raw Squat IPF World Record at 2023 EPF European Championships

2023 District of Taiwan Pro Results and Scorecards

Chris Cormier & Dexter Jackson Talk Rubiel ‘Neckzilla’ Mosquera vs Nick Walker: ‘He’s Going to Beat Walker’

Nick Walker Shines in Guest Posing Appearance at 2023 NPC High Roller Royale

Rauno Heinla Claims The Title of Masters (40+) World’s Strongest Man at 2023 Official Strongman Games

Reviews

Strongest Pre-Workouts

11 Strongest Pre-Workouts for 2023 Reviewed & Ranked

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2023

Best Pre Workout Supplements

20 Best Pre-Workout Supplements Review & Ranked by Experts (2023 Update)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Mr. Olympia
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Training
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Food Facts
  • Reviews
  • Fitness Calculator
  • More
    • News
    • Mastering The Deadlift
    • 2023 WSM
    • Arnold Classic
    • Diet
    • Motivation
    • Videos

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.