ZMA and ZMB Support Healthy Testosterone Levels and Sleep. What Other Benefits Can They Provide?

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Both ZMA and ZMB are dietary supplements that are especially popular among athletes. They most often promise anabolic effects through the promotion of healthy testosterone levels, athletic performance and quality sleep. Behind the effects of these synergistic formulas is a trio of micronutrients in the form of zinc, magnesium and vitamin B6. These play a key role in a number of bodily functions related to immunity, muscle function and overall health. In this article you will learn, among other things, what the individual substances contained in ZMA and ZMB are and why athletes and those who are less active should watch their intake.

In this article you will read about the influence of ZMA and ZMB on these specific areas:

What is ZMA?

As you already know, ZMA j is a dietary supplement containing zinc, magnesium and vitamin B6. However, SNAC Nutrition’s original formulation specifically has zinc monomethionine aspartate, magnesium aspartate, and pyridoxine hydrochloride (vitamin B6) in the formula. You may also come across the name zinc magnesium aspartate. However, this mixture has a trademark. ^[1]

What is the composition of ZMA?

One dose of this supplement usually contains ^[2]:

30 mg of zinc monomethionine aspartate
450 mg of magnesium aspartate
10.5 mg pyridoxine hydrochloride

This original formula has a trademark. However, you can also find ZMA on the market from other manufacturers with a different composition. The differences are both in the forms of zinc or magnesium, as well as in the amount of active ingredients in the one dose. ^[3]

What is ZMB?

In the ingredients list of supplements called ZMB or ZMB6 you can also find zinc, magnesium and vitamin B6. Thanks to this, they also have similar effects on health and sports performance.

What is the difference between ZMA and ZMB?

The main difference is in the name of these supplements. ZMA with the registered trademark has the exact composition that we have listed above. In the case of ZMB, manufacturers have more freedom. Therefore, you need to always check the composition to see if it suits your requirements. Each supplement with this name may have been formulated slightly differently.

6. Other effects of ZMA and ZMB

The ZMA complex or the individual substances it contains have also been studied in other areas. However, these effects are not yet proven.

Weight loss: Obese people who took 30 mg of zinc daily lost slightly more weight in a month than study participants without supplementation. ^[32]
Muscle growth: In addition to supporting anabolic hormones, zinc can also act directly on muscle building. In fact, scientists have found that it has an effect on muscle cell activation and growth. As a result, it may contribute to the actual formation and regeneration of muscle mass. [35]
Blood sugar level control: According to some studies, taking zinc and magnesium can support the function of the hormone insulin and maintain more stable blood sugar levels. ^[33–34]

How should you take ZMA and ZMB?

ZMA or ZMB6 supplements are an option to conveniently take all 3 substances, i.e. zinc, magnesium a vitamin B6 in one supplement. Each product has its own recommended dosage and usage, which may vary slightly between manufacturers.

However, most recommend taking a dose of ZMA 30-60 minutes before sleep. However, beware of taking it together with supplements or food containing calcium, which can impair zinc absorption. ^[29]

Does ZMA or ZMB have any side effects?

No adverse effects have been observed in healthy people when recommended use is followed. However, beware of combining it with other dietary supplements, since in ZMA, depending on the specific product, you are likely to be consuming the daily dose of zinc, magnesium or vitamin B6.

What should you remember?

ZMA or ZMB6 is a supplement with a wide range of effects that will be appreciated by everyone, especially athletes. Thanks to its zinc, magnesium and vitamin B6 content, it supports the maintenance of healthy testosterone levels, sports performance, but also quality sleep and immune function. For maximum effect, this supplement should be taken before bedtime.

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