ZMA is a dietary supplement, widely used by athletes, which contains zinc, magnesium and vitamin B6 and is capable of increasing muscle endurance, ensuring the normal functioning of the nervous system, maintaining adequate levels of testosterone and contributing to the formation of proteins in the body.
In addition, it helps to improve muscle relaxation during sleep, which helps in the process of muscle recovery and may even prevent insomnia.
This supplement can be purchased at food supplement stores and some supermarkets in the form of capsules or powder produced by various brands such as Optimum nutrition, Max titanium, Stem, NOS or Universal for example.
Price
The price of ZMA usually varies between 50 and 200 reais, depending on the brand, shape of the product and quantity on the packaging.
What is it for
This supplement is indicated for people who have difficulty gaining muscle mass, have low testosterone levels or often suffer from cramps and muscle aches. In addition, it can also help treat insomnia and sleep problems.
How to take
The recommended dose should always be directed by a nutritionist, however, the general guidelines indicate:
- Men : 3 capsules per day;
- Women : 2 capsules per day.
The capsules should preferably be ingested on an empty stomach 30 to 60 minutes before bed. In addition, calcium-rich foods should be avoided because calcium interferes with the absorption of zinc and magnesium.
Main side effects
When ingested at the recommended doses, ZMA usually does not cause side effects. However, if ingested in excess can cause symptoms such as diarrhea, nausea, cramps and difficulty sleeping.
Those who take this type of supplement should have regular examinations of zinc levels in the body, since their excess can reduce the immune system and even decrease the amount of good cholesterol.
Who should not use
ZMA should not be consumed by pregnant women and children. In addition, people with health problems should consult their physician before starting to use the supplement.
