How long for zma to work

In a double-blind clinical trial, 60 diagnosed obese participants, aged , were randomly divided into two intervention groups: those who would recieve 30mg of zinc daily, or those who would receive a placebo. To measure the results, researchers took the body mass index BMI , weight and waist circumference of each individual both prior to the investigation, and again one month later.

The statistics showed that those treated with 30mg of zinc lost significantly more body weight, therefore leading the researchers to conclude that zinc can be suggested as a suitable supplementation therapy for obese people. An uncommon supplement that offers solidified evidence for its weight loss properties is milk thistle.

Not familiar with it? Read more on the benefits of milk thistle here. Over time, there have been ample studies looking at the connections between ZMA and sleep.

As mentioned earlier, the primary elements of ZMAs are zinc and magnesium, both of which have been linked to having a level of effectiveness in improving sleep quality. For example, magnesium can activate the parasympathetic nervous system, leading to relaxation and improving symptoms of restlessness, irritability, lack of concentration, sleep disorders and depression.

In a controlled experiment, researchers wanted to analyse the effect zinc supplementation had on the sleep quality, if any. They used a sample of 54 intensive care unit nurses and randomly assigned mg zinc sulfate capsules every 72 hours for 1 month to one half of the group, and then a placebo to the other half. The results found that both the sleep quality and sleep duration of the nurses given the zinc dosage improved from baseline, supporting the theory that ZMA for sleep is effective.

While no studies have found that ZMA supplementation can directly aid weight loss, the proven benefits of ZMA for sleep may, in turn, aid weight loss indirectly. In a review of the connection between sleep and weight loss, researchers concluded disturbed sleep is a significant risk for continued obesity in adulthood and a serious risk factor for the development of lifelong obesity in children.

In a further report, researchers concluded that poor sleep quality can cause hormonal imbalances, disrupt feeding centres in the brain and even negatively impact the gut biomicrome all leading to significant chances of becoming or remaining obese.

Alternatively, green tea also offers a brilliant aid for relaxing and enhanced sleep quality. You can find out more green tea benefits here. Potentially one of the more commonly known ZMA benefits and most popular searches online, there have been multiple ZMA studies that look into the link between the supplement and increased testosterone levels. Deficiencies in either magnesium or zinc have been proven to have direct links in reducing testosterone production, as well as negatively affecting insulin-like growth factor IGF-1 , a hormone that affects cell growth and recovery.

In one ZMA testosterone study conducted by Washington University, which saw 27 NCAA football players split into two groups and given either ZMA supplementation or a placebo each night for eight weeks, found there were significantly increased testosterone levels and muscle strength in the group that received the ZMA.

The results revealed that the strength of the ZMA group increased by Increases were measured by muscle strength, functional power, testosterone and IGF-1 levels.

It's possible that the NCAA football players were zinc-deficient and therefore this is why the improvements were seen in Washington University's study, but unfortunately zinc deficiency wasn't accounted for, so we cannot confirm. To achieve optimal results with your ZMA supplementation, you may want to look at incorporating strength building exercises into your tarining routine.

To learn how to do the dumbbell clean and press , check out our full guide. Additionally, in a four week study into the effects of magnesium supplementation in sportsmen, testosterone levels were measured at four intervals: resting before supplementation, post-exercise before supplementation, resting after supplementation, and post-exercise supplementation. The researchers concluded supplementing with magnesium can in fact increase testosterone in sedentary individuals as well as athletes.

Zinc and magnesium supplements have been linked to helping people with diabetes control their blood sugar levels. The level of Magnesium in the body is likely to decline in those who are diagnosed with diabetes, and can in fact fall dangerously low in those suffering from severe diabetic retinopathy.

A deficiency in magnesium has been shown to directly negatively impact the blood sugar control of type 2 diabetics. Additionally, a zinc deficiency has also been identified to contribute to the development of diabetes in some people.

Zinc has been identified as a crucial element in insulin metabolism, as well as being a powerful guardian against viral infections and may act to protect beta cells from destruction. For example, zinc is essential for the development and function of many immune cells.

In fact, supplementing with this mineral may reduce your risk of infections and aid wound healing 5 , 17 , Meanwhile, magnesium deficiency has been linked to chronic inflammation, which is a key driver of aging and chronic conditions like heart disease and cancer. Conversely, taking magnesium supplements may reduce markers of inflammation, including C-reactive protein CRP and interleukin 6 IL-6 19 , 20 , Lastly, vitamin B6 deficiency has been linked to poor immunity.

Your immune system requires vitamin B6 to produce bacteria-fighting white blood cells, and it enhances their ability to combat infection and inflammation 22 , 23 , Zinc and magnesium may help people with diabetes control their blood sugar levels. An analysis of 25 studies in over 1, people with diabetes showed that taking a zinc supplement reduced fasting blood sugar, hemoglobin A1c HbA1c , and post-meal blood sugar levels 6.

In fact, it found that supplementing with zinc lowered HbA1c — a marker for long-term blood sugar levels — to an extent similar to that of metformin, a popular diabetes drug 6 , In fact, in an analysis of 18 studies, magnesium was more effective at reducing fasting blood sugar levels than a placebo in people with diabetes. It also significantly reduced blood sugar levels in those at risk of developing diabetes The combination of zinc and magnesium may improve your sleep quality.

Research suggests that magnesium helps activate the parasympathetic nervous system, which is responsible for helping your body feel calm and relaxed 28 , Meanwhile, supplementing with zinc has been linked to improved sleep quality in both human and animal studies 30 , 31 , An 8-week study in 43 older adults with insomnia showed that taking a combination of zinc, magnesium, and melatonin — a hormone that regulates sleep-wake cycles — daily helped people fall asleep faster and improved sleep quality, compared to a placebo Magnesium and vitamin B6 , both of which are found in ZMA, may help elevate your mood.

Another week study in 23 older adults showed that taking mg of magnesium daily reduced depression symptoms as effectively as an antidepressant drug 7. Several studies have linked low blood levels and intakes of vitamin B6 to depression. The vitamins and minerals in ZMA may play a role in weight loss. In a 1-month study in 60 obese people, those taking 30 mg of zinc daily had higher zinc levels and lost significantly more body weight than those taking a placebo The researchers believed that zinc aided weight loss by suppressing appetite Other studies have found that obese people tend to have lower zinc levels Zinc is an essential mineral for our bodies.

It is essential for the activation and functioning of enzymes. Zinc is also essential for better digestion. It is also known to improve the immunity system. On the other hand, other ingredients like Magnesium are essential for the smooth carrying out of chemical reactions taking place in our body. The last ingredient, i. Vitamin B6 is essential for neurotransmitters.

ZMA is a supplement especially taken to increase performance during heavy workouts. It also helps in having a quiet and sound sleep. One study from the University of Massachusetts Amherst found that subjects placed on a low-zinc diet had significantly lowered metabolic rates. When the subjects took 25 mg of zinc each day for 20 days, their metabolic rate jumped up to levels that were higher than even before they followed the low-zinc diet.

It appears that zinc is not only critical for thyroid function, but also for maintaining levels of the hormone leptin. This hormone is also important for keeping your metabolic rate high as well as keeping hunger down. Being deficient in zinc has been shown to significantly lower leptin levels. It is well established that zinc is critical for immune function.

Zinc affects multiple aspects of the immune system. Research from the Cleveland Clinic suggests that supplementing with zinc helps to support a strong immune system. Zinc also functions as a powerful antioxidant. This mighty mineral activates an enzyme that may help support overall health and immune function. Zinc's immune-boosting effects can help to keep you healthy and in the gym.

Research has confirmed that athletes are often deficient in both zinc and magnesium. This is most likely due to several factors, such as zinc lost through sweat during training, increased use of zinc by the body for recovery and protein synthesis following training, and an increased loss of zinc through urine.

There may also be dietary factors involved. Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium. Foods rich in calcium , such as dairy products, inhibit absorption of both zinc and magnesium by the small intestines. Copper, as well as foods rich in phytates phosphorous compounds found in whole-grain breads, cereals, and legumes also hinder the absorption of zinc by the small intestines.

And alcohol decreases the absorption of zinc and magnesium, and increases their loss through urine. Given that you likely are not adequately absorbing the zinc from your whole foods, and that you are losing large amounts of the zinc that you do absorb, you should seriously consider taking a ZMA supplement to maximize muscle mass and strength gains, as well as to drop body fat and support healthy immune function.

I omitted zinc and magnesium from Vita JYM to prevent their competition with other nutrients, and to allow for the maximal uptake and utilization of zinc through ZMA.