ZMA: Here’s What the Research Really Suggests
Zinc and magnesium are two potential powerhouse supplements that can be difficult to get enough of from diet alone. Especially zinc with competitive athletes since this micronutrient is excreted rapidly with higher sweat or perspiration rates.1
ZMA ON TESTOSTERONE LEVELS
According to a couple of studies, zinc has been shown to elevate testosterone and luteinizing hormone (LH) in those that are deficient. Magnesium, on the other hand, may be beneficial for endurance-based athletes, since one study did identify improved muscle oxygenation with magnesium supplementation. The mechanisms by which each work is also intriguing. In theory, magnesium has been shown to raise testosterone levels through its limiting influence on SHBG, which if you happen to be unsure, binds to free testosterone- limiting the hormone’s ability to act in the body. 2
ANOTHER STUDY ON MAGNESIUM
There was an interesting study that may support magnesium. There was a group of tri-athletes who experienced a benefit during periods of high stress and finished with better times supplementing with magnesium orotate. 3 There are also many different forms of magnesium that I should briefly note. L-threonate is not advisable if you are trying to store high levels of magnesium in the body. Magnesium oxide and chloride have shown greater GI distress, and orotate was used in the study above with athletes. Magnesium citrate is a solid choice and it’s recommended that the supplement be taken with food daily.
WHAT ABOUT ZINC?
Zinc is another important mineral that may act on the docking sites of testosterone known as androgen receptors. Supposedly, people who are zinc deficient may have altered receptors on their cells. Zinc may also help to inhibit a specific enzyme called aromatase from lowering testosterone, while it raises the luteinizing hormone, an important precursor to testosterone production.
SCIENTIFIC REFERENCES:
#1-Examine.com. Supplement-Goals Reference Guide. Examine.com, 2011.
#2-Avila, Erick. “Tip: Maximize Testosterone with Two Minerals.” T NATION, T NATION LLC, 20 Mar. 2016, www.tnation.com/supplements/tip-maximize-testosterone-with-two-minerals.
#3-Golf, S.W, et al. “On the Significance of Magnesium in Extreme Physical Stress.”SpringerLink, Springer, Dordrecht, Apr. 1998,
link.springer.com/article/10.1023/A:1007708918683.
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ZMA: Here’s What the Research Really Suggests
Zinc and magnesium are two potential powerhouse supplements that can be difficult to get enough of from diet alone. Especially zinc with competitive athletes since this micronutrient is excreted rapidly with higher sweat or perspiration rates.1
ZMA ON TESTOSTERONE LEVELS
According to a couple of studies, zinc has been shown to elevate testosterone and luteinizing hormone (LH) in those that are deficient. Magnesium, on the other hand, may be beneficial for endurance-based athletes, since one study did identify improved muscle oxygenation with magnesium supplementation. The mechanisms by which each work is also intriguing. In theory, magnesium has been shown to raise testosterone levels through its limiting influence on SHBG, which if you happen to be unsure, binds to free testosterone- limiting the hormone’s ability to act in the body. 2
ANOTHER STUDY ON MAGNESIUM
There was an interesting study that may support magnesium. There was a group of tri-athletes who experienced a benefit during periods of high stress and finished with better times supplementing with magnesium orotate. 3 There are also many different forms of magnesium that I should briefly note. L-threonate is not advisable if you are trying to store high levels of magnesium in the body. Magnesium oxide and chloride have shown greater GI distress, and orotate was used in the study above with athletes. Magnesium citrate is a solid choice and it’s recommended that the supplement be taken with food daily.
WHAT ABOUT ZINC?
Zinc is another important mineral that may act on the docking sites of testosterone known as androgen receptors. Supposedly, people who are zinc deficient may have altered receptors on their cells. Zinc may also help to inhibit a specific enzyme called aromatase from lowering testosterone, while it raises the luteinizing hormone, an important precursor to testosterone production.
SCIENTIFIC REFERENCES:
#1-Examine.com. Supplement-Goals Reference Guide. Examine.com, 2011.
#2-Avila, Erick. “Tip: Maximize Testosterone with Two Minerals.” T NATION, T NATION LLC, 20 Mar. 2016, www.tnation.com/supplements/tip-maximize-testosterone-with-two-minerals.
#3-Golf, S.W, et al. “On the Significance of Magnesium in Extreme Physical Stress.”SpringerLink, Springer, Dordrecht, Apr. 1998,
link.springer.com/article/10.1023/A:1007708918683.