ZMA: HERE IS WHAT THE RESEARCH REALLY SUGGESTS
- Travis Hansen
- May 15
- 3 min read
Updated: May 20
Zinc and magnesium are two potential powerhouse supplements that can be difficult to get enough of from diet alone. Especially zinc with competitive athletes, since this micronutrient is excreted rapidly with higher sweat or perspiration rates.1 I want to warn you that this quick blog is just a simple "primer" on each of these supplements, especially Magnesium. As you may know, Magnesium is involved in hundreds of distinct and important reactions in the human body and would require a mini e-book to explain its actual value, so what I'm about to share in no way could do justice to the topic. However, much of the learning about Magnesium isn't practical since there is so much and it happens naturally in your biology, so there is no need to worry. Just know what it is and that it happens. Most people are not deficient either, based on my own case study research in the past with former clients. The exception would be athletes undergoing very intense training periods, according to a highly respected nutritionist, Erick Avila. I just wanted to give you some key practical advice on the primary role of both supplements.
ZMA ON TESTOSTERONE LEVELS
According to a couple of studies, zinc has been shown to elevate testosterone and luteinizing hormone (LH) in those who are deficient. If you are curious, LH is simply a precursor to testosterone being manufactured in the body. Magnesium, on the other hand, may be beneficial for endurance-based athletes, since one study did identify improved muscle oxygenation with magnesium supplementation. The mechanisms by which each works are also intriguing. In theory, magnesium has been shown to raise testosterone levels through its limiting influence on SHBG, which, if you happen to be unsure, binds to free testosterone, limiting the hormone's ability to act "freely" in the body. 2
ANOTHER STUDY ON MAGNESIUM
There was an interesting study that may further support the use of magnesium. There was a group of athletes who experienced a benefit during periods of high stress and finished with better times, supplementing with magnesium orotate. 3 There are also many different forms of magnesium that I should briefly note. L-threonate is not advisable if you are trying to store high levels of magnesium in the body. Magnesium oxide and chloride have shown greater GI distress, and orotate was used in the study above with athletes. Magnesium citrate is a solid choice, and it's recommended that the supplement be taken with food daily.
WHAT ABOUT ZINC?
Zinc is another important mineral that may act on the docking sites of testosterone, known as androgen receptors. Supposedly, people who are zinc-deficient may have altered receptors on their cells. Zinc may also help inhibit a specific enzyme called aromatase, which lowers testosterone, while it raises luteinizing hormone. I suppose this is potentially why the two are combined in a single supplement since they both raise LH simultaneously, and perhaps the end result is a greater synergy effect rather than just dosing each alone?
SCIENTIFIC REFERENCES:
#1-Examine.com. Supplement-Goals Reference Guide. Examine.com, 2011.
#2-Avila, Erick. “Tip: Maximize Testosterone with Two Minerals.” T NATION, T NATION LLC, 20 Mar. 2016, www.tnation.com/supplements/tip-maximize-testosterone-with-two-minerals.
#3-Golf, S.W, et al. “On the Significance of Magnesium in Extreme Physical Stress.”SpringerLink, Springer, Dordrecht, Apr. 1998,
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