How to Choose the Right Dosage of ZMA?
ZMA is a complex that includes minerals such as magnesium and zinc, as well as B vitamins. Why take ZMA and what features this complex has, we will talk in this article made by our team. Keep reading to know all the details.
What are the main properties of ZMA?
Magnesium and zinc play an important role not only in the health of an athlete but also for any other person. The sphere of their influence is quite wide: a sufficient amount of these minerals “puts in order” the immune system, metabolism, synthesis of hormones, and helps to normalize human biorhythms.
For an athlete, an additional intake of these minerals is necessary to achieve an anabolic and fat-burning effect.
Key features of ZMA for the athlete: accelerate muscle recovery after exercise, promotes the activation of testosterone and growth hormone production, and overall improvement in well-being after physical exertion, and an increase in the quality of sleep.
Why do athletes need to take ZMA?
A reasonable question arises: why drink a special complex because you can get magnesium and zinc from food (liver, beans, seaweed)? But these types of minerals have their own capriciousness, as they are not absorbed in sufficient quantities from food.
It should also be remembered that refined sugar, white bread, food rich in calcium have a negative effect on the absorption of these minerals, they reduce the concentration of magnesium and zinc, and calcium prevents their normal absorption in the intestine.
What ZMA complex is the best?
Why ZMA and not standalone supplements? The peculiarity of the complex product lies in its bioavailability since in ZMA magnesium and zinc are presented in the form of chelates, which are best absorbed by the body.
When choosing a complex, it is important to focus on the dosage: the concentration of active substances should be optimal to fill their deficiency, and it also differs for men and women. So, the male dosage is as follows: 30 mg of zinc, 450 mg of magnesium, and 10–11 mg of vitamin B6, the female dosage is 20 mg of zinc, 300 mg of magnesium, and 6–7 mg of B6.
Most often, the standard dose is three capsules, and for women, two.
It is not recommended to increase the dosage of the supplement, as this will not make it more effective, but the balance of zinc and magnesium can be disturbed, which will reduce the degree of absorption of one of the minerals.
It should also be remembered that ZMA should not be taken with food, especially those that are rich in calcium since in this case the breakdown of active substances by the body is significantly reduced.
Hopefully, this article will be of great help to you and provide a clear understanding of why you need the ZMA complex and how to properly take it. Also, you have to note before taking any supplements it is best to consult with the professional. To find ZMA complex and other sports nutrition visit the My Protein website.
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