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ZMA – testosterone production booster
Author: Frédéric Delavier and Michel Gundill: Chapter from the book "Sports Supplements for Athletes". All articles by the author ➤
Testosterone is an anabolic hormone that the human body produces in varying amounts. The more we produce, the higher our athletic achievements, strength, and endurance. It also helps the body recover after physical exertion. Testosterone is the hormone that builds muscle! The boosters offered to us are primarily of plant origin, such as Tribulus (tribulus terrestris) or Lepidium meyenii. The ZMA blend has gained certain popularity. This mixture consists of 30 milligrams of zinc aspartate, 450 milligrams of magnesium aspartate, and 10 milligrams of vitamin B6. The abbreviation ZMA is a registered trademark used by various sellers, more or less legally. The first study dedicated to ZMA was financed by the creator of the blend. The results were widely discussed before launching the product into widespread sales. L. Brilla (2000) studied the effects of ZMA on American football players over eight weeks of training. With ZMA supplementation, their plasma zinc levels increased by 29%, while it decreased by 4% with placebo. Magnesium levels rose by 6%, while they fell by 9% with placebo. Thanks to ZMA, testosterone levels increased by 33%, while with placebo, they decreased by 10%. The level of IGF-1 (insulin-like growth factor) increased by 3% but decreased by 21% with placebo. The strength of the clean and jerk improved twice as fast with ZMA (+18%) compared to placebo (+9%). The results obtained are simply astounding, especially concerning the increase in testosterone levels. However, C. Wilborn (2004) does not confirm them. In his study, men who regularly lift weights took either ZMA or placebo for eight weeks. With the exception of a slight decrease in various catabolic indicators, no positive effects of ZMA on zinc, magnesium, testosterone, IGF, strength, or muscle mass were recorded. This data seems to align more with reality. Moreover, ZMA represents an expensive form of zinc and magnesium. Such supplements may benefit athletes who are deficient in either of the two minerals, but, according to Wilborn, only to a very minimal extent. Thus, if intensive training is not taken into account, one cannot claim that there is a natural supplement capable of dramatically increasing testosterone production. Which ZMA to BuyIf you still want to test this product, I can recommend the following options:
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