When ZMA was relatively new, people were excited about Victor Conte's claims that it boosted testosterone production in his athletes. By now we know the elevated t-levels were from something else entirely.
I haven’t been able to find any other information about the benefits of ZMA, other than some anecdotal evidence that it helps people sleep better. So, what’s the real scoop on ZMA? Have any legitimate studies been done on it?
I can’t cite any sources regarding increased Test production. But I can tell you 2 things that I’ve experienced.
My sleep is MUCH better. I didn’t know about ZMA helping sleep patterns, and I noticed that without any prior knowledge. I did a little research on it, and found that in fact DOES help sleep patterns. And remember, increased quantity and quality of rest does wonders for your hormone levels.
I seem to break out much more when I’m taking ZMA. Does this necessarily mean that I’m making more test? No, not really. However, it’s something that does seem to at least indicate that I am.
Just my $.02 on the subject.
There was a fairly famous study done right where I attend, at Western Washington University. You should be able to find it on Pubmed. I think it showed a 12 percent increase in muscle gain over control.
[quote]fireplug52 wrote:
There was a fairly famous study done right where I attend, at Western Washington University. You should be able to find it on Pubmed. I think it showed a 12 percent increase in muscle gain over control. [/quote]
That’s the study Conte used to bolster his claims. Unfortunately, he directed the study, so I’m inclined to take it with a gigantic grain of salt.
Not trying to be a dick, but it’s just zinc, magnesium, and vitamin B6. I mean, it’s not like you would be taking a huge risk and playing with unknown substances. And for only a few bucks you can get first hand experience with how it works for you.
Personally, I feel that it does keep my testosterone levels up there. No, I don’t have any data, and I know I’m not a study, so I guess it doesn’t matter.
Don’t get me wrong, studies are great and all, but sometimes you just need to try things for yourself.
[quote]Schmazz wrote:
I did a little research on it, and found that in fact DOES help sleep patterns. And remember, increased quantity and quality of rest does wonders for your hormone levels.
[/quote]
Exactly. It could very well be just an indirect boost of testosterone levels through better sleep. But it’s still a boost, and I’ll take it damnit!
[quote]SBT wrote:
Not trying to be a dick, but it’s just zinc, magnesium, and vitamin B6. I mean, it’s not like you would be taking a huge risk and playing with unknown substances. And for only a few bucks you can get first hand experience with how it works for you.
Personally, I feel that it does keep my testosterone levels up there. No, I don’t have any data, and I know I’m not a study, so I guess it doesn’t matter.
Don’t get me wrong, studies are great and all, but sometimes you just need to try things for yourself.[/quote]
I have been taking ZMA for several months. It seems to help me fall asleep faster, but so do other (less expensive) magnesium supplements. What’s wrong with wanting to know what my money is really buying me?
[quote]CrispyFish wrote:
SBT wrote:
Not trying to be a dick, but it’s just zinc, magnesium, and vitamin B6. I mean, it’s not like you would be taking a huge risk and playing with unknown substances. And for only a few bucks you can get first hand experience with how it works for you.
Personally, I feel that it does keep my testosterone levels up there. No, I don’t have any data, and I know I’m not a study, so I guess it doesn’t matter.
Don’t get me wrong, studies are great and all, but sometimes you just need to try things for yourself.
I have been taking ZMA for several months. It seems to help me fall asleep faster, but so do other (less expensive) magnesium supplements. What’s wrong with wanting to know what my money is really buying me?[/quote]
Absolutely nothing. Hell, more people should research what they are taking.
But good luck finding any studies done on sports supplements that haven’t been funded by supplement companies. What third party is going to give a hoot?
I’m just saying you can’t base everything off of a study.
[quote]Schmazz wrote:
I can’t cite any sources regarding increased Test production. But I can tell you 2 things that I’ve experienced.
My sleep is MUCH better. I didn’t know about ZMA helping sleep patterns, and I noticed that without any prior knowledge. I did a little research on it, and found that in fact DOES help sleep patterns. And remember, increased quantity and quality of rest does wonders for your hormone levels.
I seem to break out much more when I’m taking ZMA. Does this necessarily mean that I’m making more test? No, not really. However, it’s something that does seem to at least indicate that I am.
Just my $.02 on the subject.[/quote]
Agree & Agree. I know I get a much sounder sleep while taking ZMA and I break out like a high school freshman. Its super cheap, I have never read anything about any harmful side effects. So for me, even if its a sleeping pill thats fine with me. If it helps with test levels, then thats an added bonuses. I’d say for the cost, its worth a try to see if it works for you.
ZMA will benefit you if you are in a deficit of zinc, magnesium, or B6 (pyridoxine hydrochloride). If you are not lacking, they will have no effect at all.
Look in a physiology text for what roles those minerals play and draw your own conclusion.
Personaly- I like it. I’ve tried matching it with off the shelf supp combos to no avail.
Also on Conte- He was a performance enhancement specialist. The people who sought out his services performed at top levels of their sport.
He did what he does and he did it very well.
Most people don’t complain about their mechanic when they take their car in to get a supergharger put on and it goes faster. Nobody is complaining about Contes formulas not working. They complain about who used them.
I’d say the guy knows his shit, and we need more people like him working in this field.
[quote]SkyzykS wrote:
Nobody is complaining about Contes formulas not working. They complain about who used them.[/quote]
Allow me to clarify my position on Conte. Obviously he got good results with athletes. There just isn’t any evidence – other than the study he directed – that the results had anything to do with ZMA.
Haven’t been using ZMA for a couple months, sleep has been difficult - no dreams, waking up often, and having a very hard time falling asleep. The last 3 weeks have been particularly bad, as I’ve been feeling overtrained and my morning heart rate has been way above normal for me.
I took two caps last night 45 minutes before bed and I had the most restful sleep I have had in I think forever, without question the most restful in the past month. Obviously this is anecdotal and hardly quantifiable in any way, but I feel personally that ZMA works for me. I’m not plugging a Biotest product - though Biotest’s is excellent - I wanted it right away so I went to GNC and dished out 3x the price.
[quote]CrispyFish wrote:
SkyzykS wrote:
Nobody is complaining about Contes formulas not working. They complain about who used them.
Allow me to clarify my position on Conte. Obviously he got good results with athletes. There just isn’t any evidence – other than the study he directed – that the results had anything to do with ZMA.[/quote]
So you don’t believe the study? Oh well.
Refer to the previous advice that directs you to do your own learning on the subject then.
Would you believe your own results?
[quote]SkyzykS wrote:
So you don’t believe the study? Oh well.
Refer to the previous advice that directs you to do your own learning on the subject then.
Would you believe your own results?
[/quote]
It’s possible the study was legitimate for that particular group of athletes. However, here’s another study with very different results:
Again, my original question was whether there are any other (read: less biased) studies showing benefits from taking ZMA. The answer seems to be “no.”
As for my own results, please refer to my post above where I mention that I’m already taking ZMA.
[quote]CrispyFish wrote:
When ZMA was relatively new, people were excited about Victor Conte’s claims that it boosted testosterone production in his athletes. By now we know the elevated t-levels were from something else entirely.
I haven’t been able to find any other information about the benefits of ZMA, other than some anecdotal evidence that it helps people sleep better. So, what’s the real scoop on ZMA? Have any legitimate studies been done on it?[/quote]
No, all we have here is the assumption that the study was tainted.
So if you use it what are your results?
Good, bad, indifferent?
If you are getting good results that the product claims to produce, then what happens if you quit taking it?
If you are not getting good results, why are you still taking it?
( I’ll be back later. Its time to hit the weights.)
See ya.
Check out Poliquin’s website, he says something about correcting a magnesium deficiency could improve sleep.
Better sleep = better muscle recovery/hypertrophy. I don’t care if it’s a placebo effect. If taking three capsules make me sleep better and dream cool dreams, and it’s nothing more than a vitamin complex, I’ll take it regardless of what people in white coats think. And at the low price sold here, come on. Some people can’t be just happy.
[quote]SkyzykS wrote:
So if you use it what are your results?
Good, bad, indifferent?
If you are getting good results that the product claims to produce, then what happens if you quit taking it?
If you are not getting good results, why are you still taking it?
[/quote]
Again, it seems to help me get to sleep better, but so do other magnesium supplements. As for the other supposed benefits (T-levels, for example), how would I know?
You could clean out for a month, have a blood panel done, start taking it again for a month, then have another done while taking it, and compare the results.
One step further would be to have a local lab test for content. Then you would find out what you are realy getting for your money.
[quote]SkyzykS wrote:
You could clean out for a month, have a blood panel done, start taking it again for a month, then have another done while taking it, and compare the results.
One step further would be to have a local lab test for content. Then you would find out what you are realy getting for your money.
[/quote]
Yes, but on the other hand, all those tests would cost more than a year’s supply of ZMA. But hey, whatever floats some people’s boat.