ZMA is a dietary supplement, widely used by athletes, which contains zinc, magnesium and vitamin B6 and which is able to increase muscle endurance, guarantee the normal functioning of the nervous system, maintain adequate testosterone levels and contribute to the formation of proteins in the body.
In addition, it helps to improve muscle relaxation during sleep, which helps in the muscle recovery process and can 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, product shape and quantity in 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 muscle cramps and pain. In addition, it can also help treat insomnia and sleep problems.
How to take
The recommended dose should always be guided by a nutritionist, however, the general guidelines indicate:
- Men: 3 capsules a day; Women: 2 capsules a day.
Capsules should preferably be taken on an empty stomach 30 to 60 minutes before bed. In addition, one should avoid eating foods rich in calcium, as 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 it can cause symptoms such as diarrhea, nausea, cramps and difficulty sleeping.
Those who take this type of supplement should have regular examinations of the levels of zinc in the body, since its 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 doctor before starting to use the supplement.
