Optional Stuff – Part 1: ZMA

ZMA is a combination of zinc, magnesium and vitamin B6. One study done by the manufacturer showed the individuals who took it had increased testosterone levels as well as strength and lean mass.
However, this study has not been duplicated and many people report that they have not had any benefits from taking ZMA related to bodybuilding. One study has refuted the original claims of ZMA. The most common benefit reported from using ZMA is a much deeper and more restful sleep. This correlates with the theory that ZMA can increasae testosterone, GH, IGF-1 and other hormone levels. Obviously getting a better quality sleep can help anyone and so ZMA falls into the category of optional. It may or may not have any direct impact on weight training though. ZMA is taken in a dosage of 30mg of chelated zinc, 450mg of chelated magnesium and 10.5mg of B6 before bed away from calcium. It’s a cheap formula and wouldn’t hurt to take it if you felt you needed it or wanted to try it. Only a blood test can deteremine your testosterone levels and if you are deficient in minerals such as zinc and magnesium. Never take excessive amounts of zinc as they can cause deficiencies in copper and other problems in the body.