If you do not mind spending a bit more on a quality product, Swolderine ZMT combines clinically-dosed sleep ingredients which work to stimulate muscle growth by improving sleep and boosting testosterone levels PhD Nutrition is about sports supplements that make a difference. Since launching in 2005, PhD have made some of my favourite supplements on the market. PhD know that high quality nutrition makes a difference and their supplements reflect that. Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals (Basel). 2010;3(1):188-224. doi:10.3390/ph3010188 Magnesium is also an essential mineral involved in numerous reactions in the body. It's important for healthy function of the cardiovascular system, metabolic rate, and of course bone health.* Together, zinc and magnesium offer a wide assortment of physique and performance benefits. On the flip side of that argument, active people should be eating more anyway and thus be ingesting more via their diet… Unless you are one of those misinformed people who think exercising and eating next to nothing is the best way to lose weight.

Vitamin B6. This water-soluble vitamin is needed for processes such as making neurotransmitters and nutrient metabolism.On the upside, ZMA is a convenient way to get these minerals in the correct forms and dosage ratio without having to take 3 different products if you are already deficient in magnesium and zinc then ZMA, and will almost certainly improve your performance (if not your well-being in general). In that vein, let’s get started with zinc and its possible side effects. Side effects of too much zinc The office of dietary supplements quoted above also state that the daily upper limit for zinc is 40mg, so ZMA is within these parameters, but bear in mind this limit includes zinc from your diet, not only supplementation. A deficiency in either of these minerals may reduce your production of testosterone, a hormone that affects muscle mass, as well as insulin-like growth factor (IGF-1), a hormone that affects cell growth and recovery ( 8).

Theanine will help with sleep, but unlike other nighttime ZMA supplements, this doesn’t contain melatonin, so you don’t have to take it immediately prior to bed. 4. MP Essentials Z-Core PM In fact, in an analysis of 18 studies, magnesium was more effective at reducing fasting blood sugar levels than a placebo in people with diabetes. It also significantly reduced blood sugar levels in those at risk of developing diabetes ( 27). May help improve your sleep Kilic, M., et al. Effect of zinc supplementation on hematological parameters in athletes. Biol Trace Elem Res. 2004 Jul;100(1):31-8. Vitamin B6, magnesium (magnesium aspartate and magnesium oxide), and zinc (zinc aspartate, zinc oxide, and zinc mono-L-methionine WebMD reports that there have been no major side effects reported from those using ZMA supplements. If they are being consumed more than the amount recommended, there could be some health concerns. It has been reported that Zinc and Magnesium can make it harder for your body to absorb some prescription medicines and antibiotics.

Thanks to fenugreek extract and copper glycinate, you’ll get an additional boost to testosterone at night, which should improve your recovery from workouts. 5. SNAC Nutrition ZMA-5

In fact, it found that supplementing with zinc lowered HbA1c — a marker for long-term blood sugar levels — to an extent similar to that of metformin, a popular diabetes drug ( 6, 25). This supplement also contains a handful of stress-supporting nutrients called adaptogens, like ashwagandha, DIM, and Rhodiola Rosea. Adaptogens are natural compounds that can decrease your sensitivity to stressors 5, helping you cope better with the day to day. While studies 6 show that ZMA supplements on their own can increase free testosterone (and contribute to muscle strength), lowering stress may also have an indirect effect on your levels since mental stress is connected to low testosterone levels 7.I don’t know if it’s just because I know there’s oyster meat powder in these or if it’s actually real, but I get a slight seafood/fishy taste and smell when taking these,” says our tester, GGR Senior Staff Writer Amanda Capritto, CPT, CES, CNC, CF-L1. “It’s ignorable, but present.” Third-party testing means that someone other than the brand, who has no vested interest in the outcome, is putting the supplement through a series of lab tests. These lab tests can look for different things, but often it’s a combination of purity (is the supplement clean or contaminated?) and potency (does it have the ingredients in the label in the dosages it claims?). Golf, S. W., et al. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther 1998:12:197-202.