Zinc with magnesium, also known as ZMA, is a dietary supplement bodybuilders use to naturally increase testosterone levels and improve muscle growth. The supplement also contains vitamin B6, which helps with absorption. You can purchase the product online or from stores that specialize in bodybuilding supplements. Although different manufacturers make the products, most suggest the same dosing: 450 mg of magnesium and 30 mg of zinc for men and 300 mg of magnesium and 20 mg of zinc for women.
Step 1
Consume three ZMA capsules per day for men, and two ZMA capsules per day for women. This number of capsules will provide the proper dosing of magnesium and zinc based on your gender.
Step 2
Take the capsules in the evening, 30 to 60 minutes before you go to bed, for the best results.
Step 3
Take the supplement on an empty stomach. If you must eat, avoid consuming foods with calcium, which can prevent you from absorbing the ZMA.
Tips and Warnings
- Do not take more than the recommended dosage of ZMA. Stop taking the supplement if you experience diarrhea, nausea and vomiting, or headache and fatigue. Consult your physician immediately if you experience pain in your arms and legs.
Things You'll Need
- ZMA supplement
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