This study examined whether supplementing the diet with a commercial supplement containing zinc magnesium aspartate (ZMA) during training affects zinc and magnesium status, anabolic and catabolic hormone profiles, and/or training adaptations. Forty-two resistance trained males (27±9 yrs; 178±8 cm, 85±15 kg, 18.6±6% body fat) were matched according to fat free mass and randomly assigned to ingest in a double blind manner either a dextrose placebo (P) or ZMA 30-60 minutes prior to going to sleep during 8-weeks of standardized resistance-training.
Subjects completed testing sessions at 0, 4, and 8 weeks that included body composition assessment as determined by dual energy X-ray absorptiometry, 1-RM and muscular endurance tests on the bench and leg press, a Wingate anaerobic power test, and blood analysis to assess anabolic/catabolic status as well as markers of health. Data were analyzed using repeated measures ANOVA. Results indicated that ZMA supplementation non-significantly increased serum zinc levels by 11 �?? 17% (p=0.12).
However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations. Journal of the International Society of Sports Nutrition. 1(2):12-20, 2004.
The study itself, which was not conducted by manufacturers attempting to fatten their wallets as with the 1998 study, can be read here:
[quote]BF Bullpup wrote:
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.[/quote]
Exactly. That’s why I was hoping there had been more research done. I just like to be informed about what I put in my body (and whether it’s worth the expense).
The magnesium is correlated with sleeping patterns and the zinc is supposed to increase free testosterone levels. From all the replies, there seems to be a general concensus that it does what it’s supposed to do. I don’t know what other “benefits” you’re looking for, but if you feel that regular magnesium is cheaper and does the same job, then go ahead and ignore everyone’s results and take a standalone Mg supplement.
I personally love ZMA, and as it has been mentioned numerous times, I don’t need a study to confirm its benefits. Because in my opinion, studies will always be two sided.
I’ve found when I take ZMA that it does just what it says… better sleep, crazy dreams, wake up restfull, and for a while I had an outbreak of acne like the one I had in 10th grade.
I don’t need research to tell me that stuff works. If it was an artifical compound then I would be ptuting more time into researching it, but its just vitamins and minerals for petes sake!
Guys, this is a new study that reveals ZMA has no effect on serum or free testosterone levels.
I must hypothesize, I believe the acne breakout effect has more to do with an allergic reaction to one or more of the ingredients than with an increase in T levels. The effect seems accumulative so I’m only speculating when I say that Zinc may be responsible for blocking the absorption of certain nutrients.
From personal experience (and scientific evidence) I think that the benefits of ZMA are real: I think that the minerals promote a lucid dream state and improve overall mood when used intermittently during periods of overtraining, mineral deficiency, and more broad types of stress.
One upshot of this is that I think that taking it everyday to “help you sleep” is a placebo effect, the body definitely accomodates to the minerals quickly and the lucid dream state is probably lost after a day or two of supplementing. What we do know is that it is completely unclear whether a given individual will benefit from the lucid dream state
[quote]cormac wrote:
2007 Sep 19 Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement
PMID: 17882141
Guys, this is a new study that reveals ZMA has no effect on serum or free testosterone levels.
…[/quote]
Conclusions:The present data suggest that the use of ZMA has no significant effects regarding serum testosterone levels and the metabolism of testosterone in subjects who consume a zinc-sufficient diet.
[quote]lixy wrote:
I’m sick as a dog because I forgot my ZMA bottle while on a trip this week-end. I know that my claim defies common sense, so make of it what you will…[/quote]
Zinc seems to be the only thing that can shorten a cold. It is possible it can also aid in prevention.
What is ZMA good For? Absolutely Nothing! Oh, wait that’s war. ZMA is good for immune system enhancement and providing a better environment for Testosterone production. I believe it especially during cold season.
[quote]lixy wrote:
I’m sick as a dog because I forgot my ZMA bottle while on a trip this week-end. I know that my claim defies common sense, so make of it what you will…[/quote]
It doesn’t defy common sense but it does validate the placebo effect in the face of causation/correlation.
i took it for a while and it was okay, but i did breakout like crazy and i already have mild acne so i really dont want to deal with more.
would just taking magnesium give me a better restful sleep? ive done melatonin but i think my levels are fine because when i take it i feel fatigued in the morning.
whats a good sleep aid to take thats natural?
(herby homeopathic shit etc)
