New supplements popup all the time, all of which promising to help you reach the mythical fountain of gains.
Sure enough, ZMA supplements are of a similar variety, making claims that it can boost testosterone, help with recovery, and promote muscle protein synthesis.
Does that make ZMA a magical supplement?
For the most part, no, but it’s not because ZMA does anything magical.
It’s actually just three critical micronutrients that our body needs!
Zinc, a mineral where if you’re deficient will result in decreased serum testosterone.
Magnesium, which is the second most commonly deficient micronutrient behind Vitamin D and has been thoroughly found to slightly improve sleep quality. And Vitamin B6, a multi-purpose coenzyme that might aid in energy production.
If you’re already consuming enough of these three, then ZMA is essentially ineffective.
ZMA supplementation during training does not appear to enhance training adaptations in resistance-trained populations. Granted, athletes and lifters might be deficient from these nutrients due to exercise, but there are many natural food sources to replenish them.
To name a few, oysters, fish, sunflower seeds, bananas, spinach, nuts, chicken, brown rice, avocados, and turkey.
So, the final verdict on ZMA is that, unless you’re deficient in any of the three nutrients in it, ZMA, by and large, isn’t necessary.