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There hasn’t been significant research done to support than one type of ZMA is better than another. 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?
Sanna A, Firinu D, Zavattari P, Valera P. Zinc status and autoimmunity: a systematic review and meta-analysis. Nutrients. 2018;10(1):68. doi:10.3390/nu10010068 Whether you go to the gym or not, improving energy levels may be another benefit of ZMA which makes you want to supplement it.
In general, most people don’t need to take a calcium-magnesium-zinc supplement because you can get sufficient amounts of these nutrients through your diet. An analysis of 18 studies in people with diabetes indicated that magnesium supplements were more effective at reducing fasting blood sugar levels than a placebo. Plus, blood sugar levels dropped significantly in those at risk of this condition ( 18). May improve sleep quality Another possible reason for the antidepressant effects of zinc may be the anti-inflammatory and antioxidant properties of zinc supplementation. Previous studies have reported that zinc supplementation decreases C-reactive protein (CRP) levels in humans [ 57, 58]. Increased CRP levels have been previously associated with depression [ 59, 60], and a recent study found that the effectiveness of the antidepressant, agomelatine, was associated with a reduction in CRP levels [ 61]. Similarly, zinc has demonstrated protective effects against lipid peroxidation [ 62, 63]. Recent evidence has supported a relationship between lipid peroxidation and major depression [ 64], suggesting that the observed antidepressant properties of zinc result, in part, from its an For example, zinc is available in several forms, each of which contains different amounts of elemental zinc — the kind that your body can use. Thus, calcium-magnesium-zinc supplements that list a high dose of this mineral tend to contain forms that provide less elemental zinc.
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 Zinc is an essential trace element important for many biochemical and physiological processes related to brain growth and function [ 11, 12], as well as cellular metabolism [ 13, 14]. Zinc is acquired through dietary intake of foods such as red meat, oysters and crab, and zinc deficiency can occur with reduced intake, insufficient absorption, and/or increased zinc utilization or expenditure. Normal serum zinc levels range from 0.66 to 1.10 μg/mL in adults [ 15]. The balance of intracellular and extracellular zinc levels is crucial for maintaining zinc homeostasis in many brain regions, including those involved in the physiopathology of depression, such as the hippocampus, amygdala, and the cerebral cortex [ 13, 14, 16]. You should be able to get the amount of beta-carotene you need from your daily diet. What happens if I take too much beta-carotene? Mocchegiani, E., et al. Zinc, metallothioneins, and longevity—effect of zinc supplementation: zincage study. Ann NY Acad Sci. 2007 Nov;1119:129-46. No major side effects of ZMA have been reported, but there could be health concerns if the supplements are taken more frequently than the manufacturer suggests.Journal of Immunology Research: "Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations." Taking over 150-450 milligrams (mg) of zinc per day can also cause long-term problems, including reduced immune system function and clogged arteries (blood vessels). Several studies have linked low blood levels and intakes of vitamin B6 to depression. However, taking vitamin B6 doesn’t appear to prevent or treat this condition ( 35, 36, 37). Summary There's not enough evidence to say what the effects might be of taking high doses of magnesium for a long time. What does the Department of Health and Social Care advise? Based on the knowledge that athletes typically have lower levels of zinc and magnesium, coupled with their typical metabolic functions in the body, ZMA is theorised to have benefits such as the potential to increase strength and muscle building. 1
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