Introduction

Two of the most prevalent ailments in human society are anxiety and depression, which cut across the lives of individuals across the globe. As for these illnesses, many medications are produced by companies, but some individuals opt for less invasive remedies with unwanted effects.

ZMA, a supplement containing zinc magnesium aspartate, has also been identified as having the ability to control the symptoms of anxiety and depression. ZMA is a complex of zinc, magnesium, and aspartate that, in one way or the other, enhances the brain's ability and functioning.

Here, we will try to describe what types of evidence support the use of ZMA for anxiety and depression, who might stand to benefit the most from the supplement, what dosage and at what time of day is best for taking ZMA, and what side effects to be aware of. Continue reading to gain greater insight into this natural supplement that is becoming increasingly popular.

How ZMA May Aid in The Treatment of Anxiety and Depression

As a result, according to the mechanism of action of zinc and magnesium in the brain, it is possible to determine how ZMA can benefit in the treatment of anxiety and depression.

Folate is a B vitamin that creates many neurotransmitters or brain messengers, controlling inflammation. It has also been discovered that a deficiency in the mineral Zinc leads to anxiety and depressed mood.

Magnesium also has a very significant role in the functions of the brain and the central nervous system. It participates in more than 600 metabolic processes and synthesises neurotransmitters such as serotonin, which affects mood and motivation. There is evidence that low magnesium levels increase anxiety and depression tendencies.

Thus, ZMA can aid in eradicating such inadequacies because it is made from two crucial minerals that may assist in addressing mental disorders. It aids in transporting zinc and magnesium across the blood-brain barrier, where they produce the effects associated with aspartate.

Several studies have found that ZMA supplements can:

• In addition, it can also raise levels of neurotransmitters such as GABA and serotonin.
• Regulate the HPA axis, which is attached to the stress response
• Lowering the inflammation and the oxidative stress in neurons
• Melatonin production has to be regulated so that sleep quality can be improved

These are the underlying reasons for explaining how ZMA can reduce anxiety symptoms and enhance low mood for the management of depression. The next section will focus on ZMA dosages for mental health. As mentioned earlier, the three main active components of ZMA are zinc, magnesium, and aspartate.

Ideal Dosage of ZMA Supplement

The typical serving of most ZMA supplements yields approximately 30 milligrams of zinc, 450 milligrams of magnesium, and ten and fifteen milligrams of aspartate. For anxious and depressed individuals, it is recommended that one should use one ZMA capsule in a single day.

To ensure optimal assimilation of the substance, ZMA should be consumed half an hour to one hour before going to bed with a glass of water, without eating food. This timing works well with ZMA since it effectively enhances sleep quality.

However, taking the ZMA supplements per the dosage mentioned on the particular product label you intend to use is also suggested. Some have low or high quantities of zinc or magnesium and retail at lower or higher prices, respectively.

Who Can Benefit From Taking ZMA?

Research indicates ZMA supplements may benefit several groups of people, including: 

1. Those with mild to moderate anxiety or depression: Research shows that ZMA administered orally has proven to have therapeutic value in the management of mood and worry signs when taken daily for one to two months. ZMA is safe and has minimal side effects, which are almost less compared to those observed in the use of anti-anxiety or anti-depressant drugs.
   
   
2. Adults over fifty-five: As people age, their food intake and metabolism reduce, and their ability to absorb nutrients becomes substandard, making them prone to zinc and magnesium deficiency. Also, it is established that older adults have a higher prevalence of anxiety disorders and depression. ZMA can assist in replenishing the minerals in the body, which will enhance the mental well-being of this group.
   
   
3. Athletes and active individuals: Zinc and magnesium are other micronutrients that may be depleted through exercise due to increased sweat and urine when one engages in extensive exercise. When the dietary intake of carbohydrates is insufficient, athletes deplete faster due to the nature of their activities. Since the diet is linked to mood and motivation, ZMA extends the level of the balanced mineral.
   
   
4. Women going through pregnancy or menopause: Fluctuations in hormones during pregnancy and the menstrual cycle and menopause have been known to cause changes in mood and mental state. Hence, pregnant women must consume foods that contain higher quantities of zinc and magnesium than growing babies. ZMA helps to provide extra minerals necessary during intense training to balance out, along with helping to combat anxiety and depression.

Possible adverse effects of the use of ZMA

ZMA supplements are generally believed to be safe for most normal and healthy individuals, provided these are used in the right measures. However, some potential side effects may include:

• The common side effect associated with the use of this drug is stomach upset, especially if consumed on an empty stomach.
• Nausea
• Diarrhea
• Side effect: High amounts of magnesium can make one restless.

Occasionally, excessive use of ZMA may also lead to toxicity of heavy metals, especially when zinc content exceeds 50mg per day. For this reason, one should consult a physician regarding the dosage of ZMA supplements and if the client has kidney issues or a health complication that makes it difficult for the body to process zinc, copper, iron or any other mineral.

All in all, if certain guidelines are followed, side effects are rare, especially when the treatment is administered to healthy individuals. In addition, studies reveal that on the question of side effects, ZMA has fewer compared to prescription drugs for anxiety and depression.

ZMA is a dietary supplement of Zinc, Magnesium Aspartate, Vitamin B6, and other nutrients; here are the most common questions about this product.

The Bottom Line

In conclusion, it is revealed that ZMA supplements possess the ability to assist in the clinical management of anxiety and depressive disorders due to the enhancement of the neuronal connections within the brain concerning emotion, stress, and sleep. Mental health issues, mild ones, as well as people with high demand for minerals, will probably benefit the most from ZMA.

Like any other supplements, consulting your doctor on the usage of ZMA is advisable to understand the product's risks and benefits, depending on the body's condition. However, for many grown-ups, ZMA offers a natural supplement tool to help maintain their brain status and happiness.

For all your protein and supplement needs, visit Genetic Nutrition!

FAQs

1. Can I use ZMA if I am already currently taking anxiolytic or antidepressant drugs?

Before integrating ZMA and prescription psychiatric medication, it is advised to consult your doctor, as some interactions may be expected. Some other classes of antidepressants also recommend zinc and magnesium leeching, thereby recommending their supplements. However, your doctor should be able to advise you based on the medication regimen that you are on.

2. Is it recommended to use ZMA in the long term?

Current literature data do not describe any startling side effects related to the long-term daily intake of ZMA. Therefore, while some evidence suggests that taking zinc and magnesium separately can cause nutrient depletion, most athletes should be able to take ZMA without any issue throughout the year if they are not consuming excessive amounts of zinc and magnesium in their diet. Be aware of your body; if you develop some symptoms that cannot be tolerated, consider stopping using the supplement.

3. In how much time does ZMA start acting up and reducing anxiety and depression?

Improvements in mood, decreased worry, and increased sleep quality may start as early as two weeks and even earlier, but full effects take about 6-8 weeks with daily ZMA intake. Some time is required for the tissues to be saturated with zinc and magnesium, which the neurotransmitters require.

4. When should one take ZMA? Is it better to take it together with food or before the meal?

ZMA, on the other hand, is to be taken half an hour to an hour before nighttime, preferably on an empty stomach, for optimal assimilation. You should avoid some foods when taking ZMA, namely those that contain calcium, iron, or protein because you cannot absorb the zinc and magnesium in them properly. However, if you are experiencing the onset of stomach discomfort, then you may wish to engage in the consumption of a small amount of carbohydrates.

• Share on:
WhatsApp Deel Tweet Pin it Messenger Email