ZMA ($9 now $15 now- 30 day supply [45 day for women]- Biotest) 

ZMA is a proprietary trademark blend, developed by Victor Conte of Balco Labs, based on research studies. It was developed to increase testosterone and muscular strength.

How ZMA works

ZMA is zinc, magnesium and B6. Zinc appears to have a strong role in regulating testosterone levels, by blocking the conversion of testosterone to DHT, through the 5A Reductase enzyme. Magnesium is a important neurological mineral and has been shown in past studies to improve strength. Vitamin B6 helps with zinc’s inhibitory action on the 5A reductase enzyme.

ZMA Studies

The original study on ZMA was founded by the Victor Conte. He had NCAA football athletes stop taking nutritional supplements for 8 weeks. The control group took ZMA and their lean muscle, strength, and serum testosterone levels were monitored. ZMA supplementation iincreased the leg strength by 11.5% over 4.9% of the placebo. There was an increase of 30% in free and total testosterone (vs 10% in the placebo), and an increase of 20% in IGF-1 levels (vs a 20% decrease in placebo). Results of the study did not show any changes in lean muscle gains despite the anabolic changes.

A study published in (Journal of the International Society of Sports Nutrition 1 (2): 12-20. doi:10.1186/1550-2783-1-2-12) showed no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity during 8 weeks of ZMA supplementation.

A recent ZMA study published in (European Journal of Clinical Nutrition advance online publication, 19 September 2007; doi:10.1038/sj.ejcn.1602899) 14 subjects in their 20s through 30’s excercised regularly and took 11 to 22 mg of zinc a day, before the study started. When the study started, they took the recommended doses of ZMA and measured their urine for testosterone and other metabolites and their serum testosterone levels. Results showed no difference in free or total testosterone serum levels or in changes in urine excretion patterns of testosterone and it’s metabolites. Serum zinc levels and excretion in urine were heightened.

Conclusion:

The only study that shows ZMA works, was the original funded by the developer of ZMA. ZMA probably only works if you are deficient in magnesium or zinc. Zinc appears to be excreted after excercise, so bodybuilders may require slightly more to offset their active lifestyle. This doesn’t point to the efficacy of ZMA as being anything special, just that some may benefit from ZMA because they are already deficient. If you have a really good multi-vitamin with a easily absorbable form of zinc (something other than zinc oxide), it should be adequate zinc intake.

 

What's up with ZMA?
 
By Monique Ryan, MS, RD
This report filed January 15, 2004

Dear Monique,
What is the scoop on ZMA? I have been trying to find out about this relatively new supplement. Is it safe? Is it effective? Isn't ZMA essentially a mixture of vitamin B6, zinc, and magnesium?
DR

Dear Monique,
In papers worldwide, there has been concern over THG and its relationship to the Bay Area Laboratory Cooperative (BALCO). ZMA, a product related to BALCO and SNAC Systems is on the market. Is ZMA fuel safe and untainted by illegal substances and anabolic precursors? Can you provide a breakdown of the product? Are there any benefits to taking the product? Thanks,
KG

Dear DR and KG,
ZMA which is sold as "ZMA Fuel" provides per serving for men (3 capsules): 1 gm protein, 10.5mg B6 (pyridoxine hydrochloride), 450mg magnesium (magnesium aspartate), 30mg zinc (zinc monomethionine and zinc aspartate). The recommended serving for women is two capsules. The product is claimed to increase anabolic hormones and strength in athletes. Both zinc and magnesium play a role in maintain optimal levels of hormones including testosterone, among their many other functions in the body.

All of the ingredients in ZMA are safe and should be fine in the doses recommended (per serving), as long as the supplement is not overdosed by an overzealous athlete in hopes of achieving a greater effect. More than 50mg of zinc daily may not be safe and can upset both copper and iron balance. Over 100mg of zinc daily can be toxic. High doses of magnesium at 1000mg daily may cause GI upset and diarrhea. Finally more than 200 mg of vitamin B6 daily is not safe and may lead to nerve pain in the extremities, or peripheral neuropathy. Clearly, like any other nutritional supplement providing essentially vitamins and minerals, ZMA needs to be taken properly and safely.

Beyond supplement overdosing, as many cyclists and triathletes are aware, there still remains a risk of supplement contamination, even from what is essentially a supplement that contains two minerals, and a vitamin. For a review of what industry-related quality assurance programs are currently in place, please review "The Feed Zone" from Dec. 17th, 2003. Of course the policy of US Antidoping is that even inadvertent ingestion of a banned substance is doping and the athlete is liable.

To date one study (with BALCO founder and president Victor Conte as co-author), which used university level football players as subjects, has been published on ZMA. Another is reported to be scheduled for publication. Subjects received the dose for men as described above, for seven weeks. Researchers reported an increase in muscle power measurements and an improvement in the anabolic hormone profile over the non-supplemented group.

It is also interesting to note that the supplement improved the blood zinc and magnesium levels of the treated athletes. Blood levels of these nutrients were low/borderline in both groups (supplement and non-supplemented), possibly reflecting a deficient diet. Diet was also not controlled in this study. In fact blood levels of these nutrients dropped in the non-supplemented control group over the seven-week study period. The placebo group also had increases in strength and training during the study period.

Supplementing a diet low in specific nutrients when done in safe doses is acceptable. The diet can also be corrected with good food sources of nutrients and both zinc and magnesium have been reported to be low in the "typical" US diet. Any vitamin and mineral supplement recommendations should be provided in the context of the athletes diet, current dietary supplement profile, and training program. To date, there is not adequate scientific data to indicate that ZMA has beneficial anabolic and strength effects different or greater than taking equivalent amounts of zinc, magnesium, and B6 in other forms.
Monique
 

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