ZMA and Its Health Outcomes

Introduction:

Food is essential to maintain important body functions. Food supplies important minerals, nutrients, micro-nutrients, and vitamins. These substances are essential not only in regulating body functions but also for boosting immunity and functionality of the body. However, our day-to-day food often needs more essential components. Certain food supplements are needed to maintain the daily requirements of various nutrients in the body.

What Is ZMA?

ZMA is a nutritional supplement that is popular among sports personnel. This supplement contains substances like zinc, vitamin B, and magnesium in the form of magnesium aspartate. This supplement is available in capsule format. A person can take around three capsules per day. The amount of these nutrients present in the ZMA supplement (as per three capsules) is as follows;

1. Zinc in the form of Zinc Monomethionine: 30 milligrams (each tablet contains 10 milligrams of zinc), which is 270 percent of the reference daily intake (RDI).

2. Magnesium Aspartate: 450 milligrams (each tablet contains 150 milligrams of magnesium), which is 110 percent of the reference daily intake (RDI).

3. Vitamin B6 (Pyridoxine):10 milligrams, which are 650 percent of the reference daily intake (RDI).

The effects of those nutrients are numerous. They help boost strength, immunity, and functionality of the body.

What Is the Role of Zinc?

Zinc is a trace element that is essential for healthy living. Around two to three grams of zinc are present in the adult human body. The required daily dose of zinc is;

1. Adult Male: 11 milligrams per day.

2. Pregnant Women: Over 11 Milligrams per day.

3. Breastfeeding Women: Over 12 milligrams per day.

4. Adult Female: More than 8 milligrams per day.

5. Children between 9 to 13 years: 8 milligrams per day.

Zinc is essential for regulating immune function and the functioning of different enzymes. This acts as a catalyst in several enzymes. According to the World Health Organization (WHO), zinc deficiency is one of the major causes of loss of health. It is also related to diarrhea-related complications.

The Function of Zinc:

Zinc catalytically activates around 300 zinc metalloproteins. Also, around 200 zinc-related transporters are activated or regulated by zinc. Zinc has inhibitory actions over four main intracellular pathways of intestinal ion secretion, including the cyclic adenosine monophosphate (cAMP) pathway, calcium pathway, and nitric oxide pathway. Zinc is essential for boosting immunity and fighting against pathogens. This action of zinc is attributed to the inhibitory effect on ICAM-1 (intercellular adhesion molecule-1, a glycoprotein that activates inflammatory pathways). It is also beneficial in fighting against common coughs and colds. Auto-debridement and keratinocyte migration effects of zinc are essential for rapid wound healing. Zinc is also efficient in destroying free radicals and reactive oxygen species.

What Is the Role of Magnesium?

Magnesium is considered an important mineral required in maintaining body functions. It is the fourth most important mineral after calcium, sodium, and potassium for physiological functions. It is also the second most common intracellular cation after potassium. The daily required value of magnesium is 300 to 400 milligrams per day, for a person who weighs around 70 kilograms, the body reserve of magnesium is around 25 grams. Of these, around 53 percent are stored in bones, 27 percent in muscle, 19 percent in soft tissues, and 1 percent in serum.

The Function of Magnesium:

The primary role of magnesium is to maintain hormone receptor binding, muscle contraction, neural activity, neurotransmitter release, vasomotor tone, and cardiac excitability. These functions of magnesium are regulated by its action as a cofactor in various physiological reactions. Magnesium also plays a vital role in activating the cellular transport system. Also, ATP (adenosine triphosphate, a molecule essential for energy production) is dependent on energy production facilitated by magnesium. Magnesium also acts as a calcium channel blocker which is helpful in improving cardiac functioning. The proper level of magnesium improves neurological functioning by maintaining the levels of acetylcholine. In women, this prevents preterm birth and aids in the delivery process.

Regulation of Magnesium Level:

The regulation of magnesium levels depends upon various factors. These are;

• Aging is one of the main factors responsible for deteriorating levels of magnesium in the body.

• Gastrointestinal disorders and deficiency of Vitamin D are associated with low magnesium levels in the body.

• Renal disorders are associated with decreased levels of magnesium in the body.

• Smoking and alcoholism are responsible for poor magnesium absorption and reduced magnesium in the serum.

What Is the Role of Vitamin B6?

Vitamin B6 is known as pyridoxine, and it is a water-soluble vitamin. There are different forms of vitamin B6 present in the body, including pyridoxine, pyridoxal, and pyridoxamine, which transform into the active coenzyme pyridoxal 5-phosphate (PLP or P5P) within the body. Vitamin B6 regulates various physiological reactions, such as transamination, decarboxylation, racemization, and elimination. Vitamin B6 is either bound to enzymes or acts as a coenzyme. The presence of PLP greatly enhances and speeds up these reactions due to the electron-withdrawing properties of the molecule. This property destabilizes the bonds around the alpha-carbon atom through the system formed with amino acids. Vitamin B6 also helps in the production of T-lymphocytes and chemical substances like interleukins.

What Are the Effects of ZMA?

As discussed above, ZMA is a nutritional supplement that contains elements like zinc, vitamin b6, and magnesium. The beneficial effects of the ZMA supplement are;

1. ZMA supplements increase the amount of zinc and magnesium in the body. The reduced level of these minerals in the body of the sports persons can be increased.

2. ZMA supplement increases the functionality of the anabolic hormones, which helps in gaining muscle mass and body mass.

3. This supplement increases wound healing potential, which helps in faster recovery.

4. These supplements increase the level of testosterone in the body. This increases the efficiency of sports personnel and helps to gain strength.

5. ZMA can boost immunity and its antioxidant potential has anti-inflammatory effects.

6. ZMA supplement has shown improvement in the sleep cycle and may aid in the loss of weight.

However, according to some researchers, ZMA supplements do not increase the level of zinc and magnesium in a significant manner. Also, some research contradicts its muscle-building potential.

Conclusion:

ZMA is a supplement. It contains nutrients like zinc, magnesium, and vitamin B6. This is helpful for athletes and sports personnel in gaining strength and muscle mass. Nutrients present in this increase the level of zinc and magnesium in the body. These molecules help in boosting immunity, energy production, and neurological function.