It is said to increase testosterone, but there is no conclusive evidence. Zinc deficiency can cause a decrease in testosterone. Therefore, it has been shown to work in men with zinc deficiency as it eliminates the deficiency. But there is no evidence that it increases testosterone levels in men who are not zinc deficient.
Apart from raising testosterone levels, ZMA may work in individuals and athletes with zinc and magnesium deficiency. The vitamin and mineral needs of athletes are higher than sedentary individuals. Too much mineral is lost, especially with sweat. Therefore, we will examine whether ZMA is a good price-performance product and whether it is beneficial.
Zinc Benefits and Zinc Deficiency
Zinc is an essential mineral that plays a role in the regulation of many enzymes. It is an antioxidant and strengthens the immune system. It supports the optimal testosterone level. Zinc deficiency can cause a decrease in testosterone. However, it can raise your mood and make you feel better mentally when the deficiency is eliminated.
Zinc is also a powerful antioxidant and can help with prostate problems. It also plays a role in the regeneration of the intestinal mucosa when taken in high doses.
What Is Zinc Found? Foods Containing Zinc
Fish, shrimp, oysters, meat, liver, pumpkin seeds, sunflower seeds, walnuts are good zinc sources.
Since zinc is lost through sweat, it is important for athletes to consume zinc source foods. If it cannot be met with nutrition, it should be taken as a supplement.
How Much Should Zinc Be Used?
There are two standard doses of zinc. The low dose is 5-10 mg. High dose is about 25-45 mg. While low doses work to cover daily intake, high doses are used in individuals at risk of zinc deficiency.
Zinc is not recommended to be taken too much, as it can cause poisoning in excessive use. Do not exceed the recommended doses.
What is Magnesium? Magnesium Deficiency
Magnesium is also a mineral. Magnesium deficiency is among the most common deficiencies in most countries. The most common vitamin deficiency is vitamin D, followed by magnesium deficiency.
Magnesium deficiency can raise blood pressure and reduce insulin sensitivity. It may indirectly cause increased fat storage.
While magnesium is involved in the enzymes of hundreds of reactions in the body, the most important effect we can look at on a performance basis is ATP synthesis. ATP is required as energy in the activities that occur in the cell. ATP also provides our energy in our training. Therefore, ATP synthesis is extremely important and magnesium is required for enzymes involved in direct ATP synthesis and improves sleep quality.
What Is Magnesium? Foods Containing Magnesium
Because grains are not good sources of magnesium, the deficiency is common in cereal-based diets. Dark green leafy vegetables, almonds, hazelnuts, cashews, walnuts, legumes, whole grains, yogurt or kefir, bananas, avocados are foods that contain good amounts of magnesium.
Having healthy magnesium levels is important for protecting from depression, defocus, and hyperactivity.
Taking magnesium supplements alone is not effective for directly relieving cramps and reducing fat mass. There is not enough evidence that it also improves sports performance.
However, magnesium deficiency is very harmful to the body. While doing sports we lose a lot of electrolytes, magnesium is one of them. That’s why we must make sure we meet our magnesium requirement to keep our sports performance optimal.
How Much Magnesium Should Be Used?
When used as a supplement, the standard magnesium dosage is 200-400 mg. In case of deficiency, magnesium loading can be done under the supervision of a doctor. Apart from that, taking too much magnesium does not work because the body uses what it needs. Overdoses can cause diarrhea and gastrointestinal upset.
Is ZMA a Price Performance Product?
It will be helpful to take ZMA as a supplement in the appreciation of deficiency. Since ZMA is an affordable supplement, we can call it a price-performance product, it is also in our list of the best supplements. At the same time, athletes who train intensely will lose magnesium and zinc by sweating, so their needs will be higher. In these cases, ZMA supplements may work.