Sleep is often one of the most overlooked components of a healthy functioning biological system and workout recovery. Training day-after-day puts your muscles and body in a constant state of active recovery and sleep is extremely crucial for the muscle building and muscle repair process. If you're having trouble sleeping, or just seem to be constantly restless and fatigued, ZMAs might be exactly what you need to sleep better. So what are the benefits of ZMA? And do ZMAs really work?

What Are ZMAs? 

ZMA supplements consist of a synergistic combination of three different elements: including two minerals; zinc and magnesium, and one vitamin; vitamin B6. Studies have shown that these three elements in combination can have significant benefits on your immune system, hormonal balance, athletic performance, and can also help with achieving better sleep quality. 

ZINC

Zinc (Zn) plays an essential role in many biological processes and is needed in small amounts each day to maintain satisfactory health. Zinc helps immune system function, hormone regulation, protein synthesis, and cell division. It even acts as an antioxidant within the body, fighting free radical damage and helping to slow the aging process.

RELATED ARTICLE The Health Benefits Of Zinc

Zinc Rich Foods

The best sources of Zinc come from high-protein animal-sourced foods, which yield the highest amounts of naturally occurring Zinc, such as

• Lamb
• Beef
• Chicken
• Turkey
• Eggs
• Salmon
• Cashews
• Pumpkin seeds
• Chickpeas
• Mushrooms

MAGNESIUM

Magnesium (Mg) is the second-most abundant cation (positively charged ion) in human cellular systems. Magnesium is involved in nearly every biological process and has an innumerable amount of health benefits, which include inflammatory response, immune system health, heart health, muscle contraction, bone health, and enhances sleep. Magnesium deficiency is one of the leading nutrient deficiencies in adults, with over 80% being deficient in this vital supplement. If you’re a high performing athlete, or you play disc golf on the weekends, adding some Mg into your diet can never hurt. 

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Magnesium Rich Foods

Magnesium rich foods come from green leafy vegetables, avocados, melons, nuts, and whole grains such as

• Spinach
• Brocolli
• Potatoes
• Black Beans
• Almonds
• Avocados
• Bananas
• Pumpkin Seeds
• Cashews

VITAMIN B6

Like Magnesium and Zinc, Vitamin B6 plays a major role in several biological processes. However, the biggest one is metabolism, specifically amino acid metabolism. Vitamin B6 also regulates glycolysis (The cellular degradation of the simple sugar glucose to yield pyruvic acid, and ATP as an energy source) and gluconeogenesis (The metabolic process in which glucose is formed, mostly in the liver, from non-carbohydrate precursors). Vitamin B6 has several derivatives, which are all important compounds to maintain a healthy nervous system and to make hemoglobin that carries oxygen in red blood cells throughout the body. Most importantly, you need Vitamin B6 because it’s vital for efficient biological functioning, and the energy metabolism of glycogen [R].

RECOMMENDED SUPPLEMENT B Complex 

Vitamin B6 Rich Foods

• Turkey Breast
• Beef
• Pistachios
• Tuna
• Avocado
• Pinto Beans
• Bananas
• Eggs
• Liver based proteins

Benefits Of ZMA Supplements

1. ZMA Benefits Sleep 

Chronic sleep disorders affect over 70 million Americans, making it one of the most ubiquitous disorders nationwide. Several studies have shown that zinc and magnesium can greatly enhance sleep quality, latency, and sleep duration. 

In a double-blind, randomized controlled trial, 54 ICU nurses were randomly assigned to an intervention group ( n = 27) that received 220 mg zinc sulfate capsules every 72 hours for 1 month or a control group ( n = 26) that received placebo.The study found that all sleep parameters within the zinc group improved from baseline, suggesting that zinc supplementation improves sleep quality and sleep latency [R].

In addition to zinc, magnesium has an essential role in the neural transmission both in the pre and post synaptic membrane, as a natural agonist of NMDA and GABA which play a crucial role in sleep regulation [R].

Magnesium also activates the para-sympathetic nervous system, which is the system to help you calm down and relax. In order to fall asleep and stay asleep, your body and mind need to be relaxed. This is why anxiolytic ingredients and adaptogens such as theanine, valerian, and ashwagandha help regulate sleep so well.

Moreover, magnesium regulates the hormone melatonin, helping guide your sleep cycle [R].

Magnesium deficiencies have been linked to those that have less quality sleep, shorter sleep time, and decreased melatonin concentration. As you age, magnesium levels decline, putting you at major risk for magnesium deficiency. A 2012 study showed that 500 mg of magnesium taken daily for 8 weeks, significantly improved sleep time, sleep efficiency, and enhanced REM [R].

"With so many different variations of magnesium, what's the best type of magnesium for sleep?"

When investing in a ZMA supplement, it's crucial that it contains magnesium glycinate. 

Magnesium glycinate is a combination of magnesium and the non-essential sleep-inducing amino acid, glycine. Glycine like GABA is an inhibitory neurotransmitter, and acts as an excitatory modulator of the N-methyl-D-aspartate (NMDA) subtype of ionotropic glutamate receptors. As one of the best absorbing forms of magnesium, studies have shown that glycine improves sleep quality and promotes healthy sleep patterns and REM cycles [R]. This is the exact reason why we include 422mg (100% DV) of Magnesium Glycine in our sleep and strength supplement ZMT. 

2. ZMT Benefits Natural Testosterone Production 

With the associated benefit of Zinc in cell division and growth, Zinc is directly correlated with repairing muscle mass and maintaining strength through the muscular and skeletal systems. Zinc also promotes the natural production of testosterone, growth hormone, and insulin-like growth factor (IGF-1), which all aid in building muscle mass.

Studies suggest that Zinc supplementation increases total and free testosterone without preventing the inhibition of testosterone concentration.

A cross-sectional study published in the journal Nutrition, examined the relationship between zinc concentrations and testosterone concentration. The study found that study participants with zinc deficiency or that lacked zinc in their diet, were associated with a significant decrease in serum testosterone concentrations. Zinc supplementation resulted. After six months of treatment with 30mg of Zinc per day, serum testosterone concentration and levels significantly increased amongst all participants [R]

Zinc is easily one of the best testosterone boosting ingredients. When you’re purchasing a test booster, make sure zinc is one of its main ingredients. 

RELATED ARTICLE Do Testosterone Boosters Work 

Research suggests that nearly 70% of Americans eat below the recommended daily amount of magnesium, with 19% eating less than half the recommended amount. Studies have shown that magnesium frees testosterone and makes it more bio-active. Research also suggests that one gram of magnesium combined with exercise can increase testosterone levels by 24%.

3. ZMA Benefits Strength

Research suggests that zinc and magnesium supplementation have positive effects on resistance training athletes. Deficiencies in zinc and magnesium have been associated with decreased testosterone production and insulin like growth factor, which can have an affect on strength and the ability to build lean muscle mass. 

Theoretically, zinc and magnesium supplementation may enhance anabolic hormonal profiles, reduce catabolism, improve immune status, and/or improve adaptations to resistance training.

Better quality sleep, naturally promotes improved hormonal profiles, and testosterone production, which translates into increased strength and the ability to build more lean muscle mass. 

Both zinc and magnesium supplementation have been shown to significantly decrease the levels of the catabolic “stress” hormone, cortisol. In a double blind, randomized study of 23 triathletes, serum cortisol was lower in the magnesium-supplemented group before and after competition compared to controls [R].

A study published in the journal Exercise Physiology conducted at Western Washington University, found that  ZMA supplementation promoted significant increases in testosterone, IGF-1, and muscle strength in off season football players [R].

ZMA Benefits: Takeaway

In conclusion, ZMA supplements can help tremendously in providing the micronutrient profile you need to conduct vital biological processes within your body. The sleep factors associated with Magnesium, energy metabolism associated with Vitamin B6 and the added benefit of muscle growth, repair, and division from Zinc, prove that ZMA is an effective supplement for athletic performance, recovery, and getting better quality sleep.