Side Effects Of Zinc Magnesium Aspartate

Zinc magnesium aspartate, commonly referred to as ZMA, is a dietary supplement that is utilized by many bodybuilders and athletes hoping to increase their muscle mass and gain a competitive edge. It is composed of zinc, magnesium and vitamin B-6, with different manufacturers adding additional herbs or minerals. As with any supplement, always consult a physician before you begin supplementing.

ZMA

An article published in the "Journal of the International Society of Sports Nutrition" in 2004 determined that there were no significant differences in training adaptations between ZMA and a placebo. Both groups exhibited statistically similar muscular endurance, body composition and hormone status after the eight-week experiment. Despite this evidence, anecdotal support from Bodybuilding.com suggests that ZMA helps with athletic performance as well as sleep.

Magnesium Side Effects

Because most ZMA supplements contain only zinc, magnesium and vitamin B-6, the common side effects associated with ZMA correspond to the side effects of ingesting too much of these substances. Typically, three capsules of ZMA, the daily dosage for a man, contains 450 mg of magnesium, which is equivalent to 113 percent of the daily value for this mineral. If excessive amounts of dietary and supplemental magnesium are consumed, the possible side effects include stomach upset, nausea, vomiting and diarrhea. Large doses may also cause the mineral to build up in the body, possibly causing an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and even death.

Vitamin B-6 Side Effects

ZMA typically contains 10.5 mg of vitamin B-6, which is significantly higher than the recommended dietary allowance of 1.3 mg for an adult male. Long-term high doses of this vitamin have been determined to be possibly unsafe by MedlinePlus, as it may cause certain brain and nerve problems.

Zinc Side Effects

ZMA typically has 30 mg of zinc per serving, which is 200% of the daily value for men. MedlinePlus advises that consuming a large quantity of zinc is likely unsafe. It may cause fever, coughing, stomach pain and fatigue. Ingesting more than 100 mg of zinc per day, or taking a zinc supplement for 10 years or more, doubles the risk of developing prostate cancer and increases the chances of dying from this cancer.

Summary

Before taking any dietary supplement, it is important to first consult a doctor about any health risks involved. Each of these minerals and vitamins interacts with herbs and supplements, as well as over-the-counter and prescription medications, and may cause very serious side effects if mixed.