ZMA : Zinc , Magnesium and Vitamin B6.Zma is a well known natural supplement , scientifically designed to boost hormone anabolic levels , endurance and muscle strength. Zma contains zinc monomethionine aspartate , magnesium aspartate and vitamin b-6. Many athletes use zma as higher intensity sports often lead to zinc and magnesium defeciency (which is common) which can result in fatigue , muscle damage and a drop in testosterone levels.Studies show that a daily supplementation of 30mgs of zinc and 450mgs of magnesium can boost testosterone levels up to 30%, the vitamin b6 in zma is mainly used to improve the absorbtion of the zinc and magnesium.

One of the more popular studies done on ZMA is by Lorrie Brilla, PhD, a sports performance researcher at Western Washington University. Recently she reported that ZMA significantly increase free testosterone levels and muscle strength in NCAA football players. These ZMA study results were presented by Dr. Brilla on June 2, 1999, at the 46th Annual Meeting of the American College of Sports Medicine in Seattle, WA, and published in the official ACSM journal, Medicine and Science in Sports and Exercise, Vol. 31, No. 5, May 1999.Brilla reported that “a group of competitive NCAA football players who took ZMA nightly during an eight-week spring training program had 2.5 times greater muscle strength gains than a placebo group. (250% better results!) Pre and post leg strength measurements were made using a Biodex isokinetic dynamometer.”She then goes to say, “The muscle strength increases may have been mediated by the anabolic hormone increases in the ZMA group. The ZMA group had 30% increases in free and total testosterone levels compared to 10 percent decreases in the placebo group… The ZMA group also had a slight increase in insulin-like growth factor-1 (IGF-1) levels compared to a 20 percent decrease in the placebo group. This study shows that anabolic hormone and muscle strength increases can be induced in already strength-trained athletes by using a novel zinc-magnesium preparation.”The recommended dosage of ZMA is Vitamin b6 11mgs , magnesium 450mgs , zinc 30mgs which most supplements compose of.