ZMA is a food supplement consisting of zinc and magnesium. And today the article will be talking about it. I will tell you the instructions for use and when to take, and what properties the additive has and how to choose the best option. But first things first.

  1. Useful properties of zinc and magnesium
  2. Description of ZMA
  3. Instructions for use
  4. Varieties
  5. Where to buy
  6. Customer Reviews

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Useful properties of zinc and magnesium

Let’s return to the review of the sports supplement called ZMA and talk about the benefits to the body. I also advise you to read my previous articles about Tyrozin and Glutamine . Zinc and magnesium are the most important microelements for humans.

Scientists in the field of medicine have developed and successfully introduced a biologically active supplement ZMA – containing zinc and magnesium. Conducted laboratory tests confirm its useful properties and safety for consumers. Choose the right fat burners to lose weight.


  • Preserves the basis of teeth and bone tissue.
  • Accelerates the healing of wounds and the recovery of the body after injury.
  • Removes carbon dioxide from the body.
  • Participates in the metabolism.
  • Forms male sex hormones, maintains the normal state of the prostate and promotes the growth of testosterone.
  • Helps to divide cells and produce DNA.
  • Protects the brain from Alzheimer’s disease.
  • Improves the immune system.

A person needs a minimum of 20 grams of zinc per day in a variety of foods or vitamins.


  • An excellent way to deal with stress.
  • Stabilizes the work of the heart and blood pressure.
  • Helps to remove fatigue, pain in the muscles and joints.
  • It makes stable breathing for asthmatics, and people after bronchitis.
  • Participates in the synthesis of protein.
  • Serves as a preventative against the deposition of stones in the gallbladder and kidneys.

For 1 kg of weight, you need to consume up to 4 milligrams of magnesium per day.

With all the desire, it is not possible to ensure daily in your diet the required quantity of products, in large quantities containing magnesium and zinc, such as:

  1. bananas, apples, apricots, avocados, lemons, walnuts and pine nuts
  2. seafood, fish and meat
  3. kohlrabi
  4. bran from wheat and rice
  5. pumpkin, sesame, sunflower seeds
  6. coriander and basil
  7. beans and lentils
  8. peanut

Description of ZMA

In one capsule, Zinc Methionine Aspartate contains 10 mg of zinc, 150 mg of magnesium and 3.5 mg of vitamin B6.


ZMA is used:

  • To overcome the excessive training of athletes – siloviki, recovery of the body.
  • From stress.
  • Fans of fitness, aerobics, sports dancing and strength training.
  • To improve the quality of sleep.
  • As a safe anabolic.
  • To strengthen and grow muscles.
  • With an underestimated level of hormones.
  • To slow the aging of cells.

The main advantages of this type of food additives is easy digestibility and optimal ratio of microelements, which allows them to enhance their beneficial effects on the human body. The aspartate contained in them allows you to quickly transfer useful trace elements to the cell membranes.

Instructions for use

The most common way of eating is recommended in two versions, separately for women and men, but in any case with an empty stomach.

Women, engaged in fitness, aerobics, on the simulators are invited to take two capsules a day. Take the first capsule after training 30 minutes before eating, drink with water. The second capsule is thirty minutes before bedtime.

Men are advised to take three capsules half an hour before meals and one of them must be taken at night.

Before use, consult a physician, preferably in the presence of general tests, to identify the occasional individual intolerance of the drug. The doctor will help you choose the most appropriate dietary supplement. For example, within one month, take, then make a break for two weeks.

  • It is not recommended for pregnant women and nursing mothers.
  • Do not take ZMA in a larger volume. Overdosing can lead to nausea and vomiting, bowel disorder, arrhythmia and lowering blood pressure.
  • It is not necessary to use simultaneously with this preparation calcium-containing products, supplements, medicines, which block its effect on the body.

Store the drug better in a dry place without access to the sun at a temperature of 5 to 25 degrees Celsius.


In the territory of the former Soviet Union, the following types of this mineral complex are most often offered to buyers:

– ZMA Now Foods;
– Optimum Nutrition ZMA;
– ZMA PRO Universal Nutrition;
– Weider Germani ZMA;
– Twinlab ZMA Fuel;
– Muscle PHARM ZMA.

As a good antidepressant and prophylactic agent for the formation of thyroid hormones, the complex preparation Weider ZMA + L-Tyrozine is sold, additionally containing a very useful amino acid tyrosine.


An excellent antioxidant and a guarantee of restful sleep is the ZMA Sleep Max complex, which additionally contains extracts of Passionflower and leaves of Ginkgo Biloba.

The main differences of the types of dietary supplements are the size of the package from 45 to 180 capsules and firms, the country of the drug manufacturers (mainly American and German).

Instructions for the use of these types of ZMA are similar to those mentioned in the previous section.

Where to buy

In the big cities of the network, sales of sports nutrition have a wide selection of many names and brands of ZMA.

Another popular method of acquisition are specialized online stores offering the best option for the ratio of price plus quality and convenient delivery of this biologically active additive.

Amplitude of prices for the drug, depending on the volume of packaging, brand manufacturer and the seller’s ambitions varies from five hundred to two thousand one hundred rubles. The averaged calculations of a single dose of complexes show that the Optimum Nutrition ZMA series is the cheapest.

Customer Reviews

This biologically active additive has been tried by many athletes engaged in bodybuilding, powerlifting and other species with the presence of serious power and muscle loads.

Opinions on the degree of efficacy of ZMA are different, but basically there is a positive effect:

  1. Increased testosterone levels.
  2. Improvement of power capabilities and endurance.
  3. Relieving muscle fatigue and spasm.
  4. Improves skin condition.
  5. Significantly increases the potency in men.
  6. Prophylaxis against nervous irritation and lack of sleep.
  7. Well helps with intensive training in the heat with a strong sweating.
  8. Immediately after several days of use, overall well-being improves.
  9. The effect of the drug is greatly enhanced with the correct mode of the day, training, balanced nutrition and compliance with instructions for the use of ZMA.
  10. Athletes also note a noticeable increase in muscle mass and strength in complex joint use with tribulus , note also deep sleep and morning freshness.

Individual commentators doubt that after regular intake of this sports supplement, a 30 percent increase in testosterone levels is provided. But experts point out that the average indicator depends on the individual characteristics of the organism, the preliminary preparedness of the person, the degree of exercise and the use of other medicines.

Some experienced athletes try to prepare similar complexes containing magnesium and zinc independently to reduce the cost of special food, but to achieve the joint effect of the beneficial substances contained in ZMA at home, even with exact observance of proportions, is not possible in full.