ZMA is a dietary supplement, widely used by athletes, containing zinc, magnesium and vitamin B6 and is able to increase muscle endurance, ensure normal nervous system functioning, maintain adequate testosterone levels and contribute to protein formation in the body. .
In addition, it helps improve muscle relaxation during sleep, which contributes to the muscle recovery process and can even prevent insomnia.
- This supplement can be purchased in food supplement stores and some supermarkets.
- In the form of capsules or powder made by different brands such as Optimum Nutrition.
- Max titanium.
- Stem.
- NOS or Universal.
- For example.
The price of the ZMA usually varies between 50 and 200 reais, depending on the brand, the shape of the product and the quantity in the package.
This supplement is indicated for people who have difficulty gaining muscle mass, have low testosterone levels or often suffer cramps and muscle aches, in addition, it can also help treat insomnia and sleep problems.
The recommended dose should always be guided by a nutritionist, however, general guidelines state:
The capsules should preferably be taken with empty eyes 30 to 60 minutes before bedtime. Also, avoid eating calcium-rich foods, as calcium interferes with zinc and magnesium absorption.
When ingested at recommended dosages, ZMA usually does not cause side effects. However, if over-ingested, it can cause symptoms such as diarrhea, nausea, cramps, and difficulty sleeping.
Those taking this type of supplement should undergo regular examinations of zinc levels in the body, as their excess can reduce the immune system and even decrease the amount of good cholesterol.
ZMA should not be consumed by pregnant women and children. In addition, people with health problems should consult their doctor before beginning to use the supplement.