ZMA is the generic name given to the popular recovery supplement, comprised of the minerals zinc and magnesium.

Zinc contributes to testosterone production; maintaining normal levels in the blood supports the synthesis of carbohydrates and protein, as well as cognitive function. It’s also required for healthy fertility/reproduction – especially in men. Zinc has been found to have antioxidant properties and helps to keeps the immune system ticking over; it promotes wound healing, too.

Approximately 25% of the body’s magnesium levels are found in muscle tissue; optimum intake is essential to the contraction/relaxation of muscles. This applies to skeletal muscle, along with that of the digestive tract and the heart (cardiac tissue). As a nutrient, magnesium is involved in hundreds of enzymatic reactions; these include the production of adenosine triphosphate (ATP) – the ‘energy currency’ of the body. It’s also dubbed as a powerful muscle relaxant – augmenting recovery for this reason alone – by helping to relieve spasms and delayed onset muscle fatigue (DOMS).

Additional ingredients can vary across brands, but you could also find the trace elements copper and boron; the former is needed for the structural integrity of muscle, bone and other tissues. It also plays a part in immune health and energy metabolism. The latter helps to regulate the metabolism of other minerals and energy substrates – i.e. glucose, fatty acids and proteins. Boron is critical to our health and well-being. It’s involved in many processes including bone mineralisation and hormone production. It’s also believed to support prostrate health; as a result, it’s often an important constituent of male support products.

ZMA is a formula that can enhance recovery and well-being in all active individuals. It works to boost muscle development and support immune health, which are integral aspects to fitness. ZMA is predominantly targeted towards men (given the above), but women can also reap its benefits. Furthermore, there is evidence to suggest that ZMA has secondary uses, such as helping to alleviate pre-menstrual symptoms and discomfort. It’s also thought to aid restful sleep – an important piece of the puzzle when it comes to achieving you goals.

Ideally, ZMA should be taken as a daily supplement (in accordance to manufacturer’s instructions) during the evening.

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