Having 10mg or less a day of copper is unlikely to cause any harm. This includes copper from food, water and supplements. Magnesium Vitamin B6 and magnesium also help reduce bloating and other symptoms associated with PMS— a series of symptoms that occur one to two weeks before the menstrual cycle. If you’re weight lifting, one of the main benefits of supplementing ZMA is that it may increase strength. Because zinc plays a role in protein synthesis and is assisted in protein metabolism by vitamin B6, optimising these two micronutrients could boost muscle building and lead to increases in strength. Over time, increases in strength lead to increases in size and metabolism, which can help lead to weight loss. Research suggests that magnesium helps activate the parasympathetic nervous system, which is responsible for helping your body feel calm and relaxed ( 28, 29).

Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones. What does the Department of Health and Social Care advise? If you eat meat, fish or nuts, you should be able to get all the selenium you need from your daily diet. What happens if I take too much selenium?Dysregulation of hypothalamic–pituitary–adrenal (HPA axis); increased Ca 2+ in brain; increased inflammatory response What’s more, magnesium supports normal muscle function – making it highly important to anyone pursuing a fitness ambition. 4

National Institutes of Health Office of Dietary Supplements. (2019, July 11). Vitamin B6 Fact Sheet for Consumers. Retrieved from: https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/. Some people have questioned whether ZMA is safe for females, due to the claims that this supplement promotes testosterone production. As we have seen, there is little evidence that ZMA boosts testosterone where zinc or magnesium levels are already healthy - this applies to both women and men. The same Western Washington University research team that did the ZMA research also discovered in an earlier study that when subjects supplemented with magnesium while following a 7-week leg training program, their leg strength increased by 20-percent more than those taking a placebo.* Cordova, A. and Navas, F. J. Effect of training on zinc metabolism — changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998:42:274-82. Discover why these combinations work well together and the potential benefits they offer below. Zinc and magnesium

Does ZMA enhance sports performance?

However, another 8-week study in 42 resistance-trained men found that taking a ZMA supplement daily did not raise testosterone or IGF-1 levels when compared to a placebo. Furthermore, it did not improve body composition or exercise performance ( 12). Sodium and chloride are minerals needed by the body in small amounts to help keep the level of fluids in the body balanced. Chloride also helps the body digest food. Sources of salt Like zinc, magnesium is present in many foods and is used widely throughout the body for biochemical reactions. Some of the key processes that involve magnesium are energy production, muscle and protein synthesis and function, bone health, and the breakdown of glycogen for energy. 4 ZMA, or Zinc Magnesium Aspartate, is a supplement made up of two minerals ( zinc and magnesium) and vitamin B6. All three components play important roles in metabolism and other functions in the body. Research has shown that athletes and those who exercise regularly can have lower levels of zinc and magnesium, this has meant that ZMA has become a pretty popular training supplement. 1 Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: a systematic review of available literature. Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1

Naturally occurring in foods, the enzymes in B6 help the body to perform various functions, from breaking down proteins to supporting the immune system. 7

The importance of diet

Zinc also helps comprise the mineral portion of your bones. In addition, it supports bone-building cells while inhibiting the formation of cells that encourage bone breakdown ( 2, 3). Our Zinc & Magnesium capsules are also a source of vitamin B6 and copper, containing additional health benefits like supporting red blood cell formation, 9and the protection of cells from oxidative stress. 10 Who are Zinc & Magnesium Capsules for? Calcium-magnesium-zinc supplements are mainly available in capsule form, though some companies also sell powdered versions If you are using my Vita JYM multivitamin, it is critical that you use ZMA. I omitted zinc and magnesium from Vita JYM to prevent their competition with other nutrients, and to allow for the maximal uptake and utilization of zinc through ZMA. Do's and Don'ts From zinc to vitamin D, we’ve got the lowdown on all the best combos and why they work so well in this article.