Why zma at night

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Medical Hypotheses 53 1 : Theberge, C. VanLoan, M. The effects of zinc depletion on peak force and total work of knee and shoulder extensor and flexor muscles. Int J Sport Nutr ZMA can be purchased online and in health food and supplement stores. However, most supplement labels advise women to take two capsules or two scoops of powder. Avoid taking more than the recommended dose, as too much zinc may cause side effects. Supplement labels often advise taking ZMA on an empty stomach about 30—60 minutes before bed.

This prevents nutrients like zinc from interacting with others such as calcium. Supplement labels typically recommend three capsules or scoops of powder for men and two for women. Avoid consuming more ZMA than advised on the label. However, ZMA provides moderate-to-high doses of zinc, magnesium, and vitamin B6. When taken in high doses, these nutrients may have side effects, including 42 , 43 , 44 , 45 :.

Furthermore, both zinc and magnesium can interact with a variety of medications, such as antibiotics, diuretics water pills , and blood pressure medicine 46 , Furthermore, avoid taking more ZMA than the recommended dose listed on the label.

ZMA is generally safe when taken at the recommended dosage, but taking too much may cause side effects. However, its individual nutrients may provide health benefits, such as improving blood sugar control, mood, immunity, and sleep quality.

This especially applies if you have a deficiency in one or more of the nutrients contained in ZMA supplements. Zinc is a nutrient that plays many vital roles in your body. This article explains everything you need to know about zinc, its functions, benefits…. Magnesium is an important mineral for your body and brain. Here are 10 ways that magnesium can improve your health.

Vitamin B6, or pyridoxine, is a water-soluble vitamin that your body needs for several functions. Here are 9 health benefits of vitamin B6, backed by…. This article tells you the recommended…. Vitamin B6, also known as pyridoxine, is a B-complex vitamin involved in over enzyme reactions. The basic claim I originally heard associated with ZMA supplementation and sleep is that ingesting it before bed would make you have weird dreams and then you would wake up feeling really well rested and recovered.

Before I bought a bottle, I wanted to read the research myself. So, I did some more thorough reading. This is generally the case, but not quite so with ZMA.

I still have yet to see so few studies published on a product that has such a big following. If that were not strange enough, the studies did not give me a general answer to my question, and in fact, seemed to all contradict each other. Let me show you what I mean. That being said, this study looked at the effects of nightly ZMA supplementation on anabolic and hormonal responses during spring training for collegiate football athletes. Those numbers sound amazing, right?