ZMA is a unique combination of Zinc, Magnesium Aspartate (hence ZMA) and Vitamin B6 and is designed to increase post-exercise recovery by inducing sleep and improving sleep quality. This holy trinity of nutrients can be taken around one hour before sleep to encourage the body’s natural repair process. Research has shown that these nutrients not only have their own attributes but also work in sync to produce an overall benefit. Here’s all you need to know about this terrific trio!
On their own…
Zinc is an important mineral that interacts with over 200 enzymes. It plays a major role in circulating hormones and is vital for growth, sexual maturity and wound healing. Zinc also protects against infections due to its contribution to the immune system. Good dietary sources include red meat, seafood, wholegrains, eggs, cheese and pulses. As Zinc is so important for growth and the production of new cells, taking it post-exercise encourages the repair of muscles. It is important to not take ZMA and calcium supplements at the same time however as zinc and calcium compete for absorption sites within the body.
Magnesium is a muscle relaxant and helps to induce sleep by suppressing the nervous system. Taking magnesium before bed is a good idea because it allows your body to begin important repair processes, which in turn will leave you feeling more energised upon waking. It can be taken with or without meals, but as protein is essential in the absorption of magnesium, it is a good idea to ensure a protein source is included in your evening meal (as you should with all meals). Food sources of magnesium include seafood, green leafy vegetables, nuts and chocolate (!) But it is estimated that one in ten people are deficient in the nutrient and so supplementation is often recommended.
Vitamin B6 is a not just one nutrient but a group of water-soluble compounds. As all B-vitamins are water-soluble, they are readily lost in urine and so a regular and adequate intake is essential. Foods rich in B6 include meat, oily fish, soy products, bananas, avocado and eggs. This vitamin is involved in the synthesis of genetic material, amino acids and proteins – and research has even shown that meeting your nutritional requirements may halve the risk of bowel cancer. But the role of B6 in ZMA is to support the absorption and utilisation of both Zinc and Magnesium.
As a team…
ZMA is a unique formulation containing each of the above. Zinc and magnesium work together to prepare the body for sleep and enter a recovery zone, and Vitamin B6 ensures optimal absorption of each. This combination has been shown to promote REM sleep, a deeper sleep that leaves you feeling more rested upon waking. This in turn encourages the body to accelerate the repair process it enters when sleeping, helping muscles to synthesise and recover. We recommend men take 3 capsules and women take 2 capsules of our ZMA and around one hour before sleep, to maximise the potential to recover, repair and refresh.
Find out more and order online now by clicking ZMA supplement.
Magnesium Therapy for Periodic Leg Movements-related Insomnia and Restless Legs Syndrome: An Open Pilot Study. Magdolna Hornyak Ulrich Voderholzer Fritz Hohagen Mathias Berger Dieter Riemann. Sleep, Volume 21, Issue 5, 1 August 1998, Pages 501–505.
Effects of magnesium and zinc deficiencies on growth and protein synthesis in skeletal muscle and the heart. Volume 66, Issue 3 November 1991, pp. 493-504.
Function of the vitamin B6 group: pyridoxal phosphate (codecarboxylase) in transamination. LICHSTEIN, H. C.; GUNSALUS, I. C.; UMERETT, W. W. Lab. Bacteriol., Coll. Agric., Cornell Univ., Ithaca, N.Y. Journal of Biological Chemistry 1945 Vol.161 pp.311-320.