ZMA in bodybuilding

What is ZMA?

ZMA is a scientifically designed mineral formula that contains Zinc, Aspartate, Magnesium and Vitamin B-6. It is an all-natural product that has been clinically proven to significantly increase anabolic hormonal and muscle levels in trained athletes.

These three compounds are extremely important in biological processes and according to studies at US universities they have shown that less than 70% of Europeans and Americans get enough zinc in their diet, and less than 40% enough magnesium. It has also been shown that increased exercise can lead to losses of vitamins and minerals. Zinc is particularly important from a bodybuilding point of view due to its role in the production of testosterone . The old story that oysters are an aphrodisiac is probably related to the fact that they are rich in zinc. Low levels of zinc and magnesium have a strong adverse effect on muscle growth . Therefore, it is obvious that people need these minerals and vitamins. This is where ZMA comes in, being a synergistic combination of zinc and magnesium, in addition to vitamin B6, designed to maximize absorption and promote muscle recovery, making it a perfect supplement for any bodybuilder .

El ZMA en el culturismo

Ingredientes del ZMA

  • Zinc : Zinc is essential for numerous chemical reactions in the body, including protein synthesis and cellular energy. The benefits to the immune system are thanks to zinc’s ability to regulate T-cell production. Zinc also helps provide critical protection for the liver, helps deter prostate gland enlargement, and is essential for maintaining the health of the reproductive organ.
  • Magnesium: Magnesium is essential for normal heart function, the transport of neurochemicals essential in muscle function and regulation of humor, and in the critical balance of sodium and potassium within cells. Despite their significant contributions, the US Department of Agriculture found that 74% of people take less than the recommended daily value of 400 milligrams (for men).

Benefits of ZMA

One of the most important benefits of ZMA is its effective ability to increase testosterone and growth hormone in the body! Something that all of us need to build muscle. According to studies carried out in the USA, ZMA could increase testosterone up to 30% more.

ZMA can also aid muscle recovery, improving muscle relaxation during sleep , I can’t stress enough how important it is for any athlete lifting weights or advanced bodybuilders.

How to take the ZMA

  • An hour before bedtime is an ideal time to take your ZMA supplement.
  • Take ZMA every day, including days off so you can reap the benefits.
  • ZMA is best taken on an empty stomach, it is especially important that you do not consume calcium with your ZMA product, as the effects will decrease.
  • The recommended dose of ZMA is generally 3 tablets per day, however check the product label for details. one serving of ZMA (3 tablets) usually has about 450 mg of magnesium, 30 mg of zinc and 10.5 mg of vitamin B6.


I have personally taken it several times and have seen good results at bedtime and also in muscle recovery. I recommend that everyone try it as it works and get their own conclusions about the product.