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The Impact of Zinc Magnesium Aspartate on Immune Function and Health - Genetic Nutrition

The Impact of Zinc Magnesium Aspartate on Immune Function and Health

, by Sandesh Prasannakumar, 7 min reading time

Introduction

Magnesium and Zinc are essential minerals critical for improving the body's immunity and overall well-being. However, many people cannot meet their body needs of these nutrients from their food. Zinc magnesium aspartate is a compound supplement with the intention to address the zinc and magnesium deficiency by increasing their levels in the body quickly and effectively. In a number of studies, it has been suggested that the benefits are multifold as they include enhancement of the immune system, decrease in inflammation, better metabolism, and so on.

What is ZMA?

Zinc Magnesium Aspartate is a compound that is made up of Zinc, Magnesium, and Aspartic Acid.


ZMA is a scientifically formulated compound comprising zinc monomethionine aspartate, magnesium aspartate, and vitamin B6. The aspartate components improve the effectiveness of the zinc and magnesium minerals particularly as to their bioavailability and absorptiveness of the active mineral. Several clinical trials have postulated that individuals who have taken ZMA had improved zinc and magnesium levels than the placebo control groups. It is also suggested that the vitamin B6 may be useful in enhancing the individual's immune system.

Benefits for Immune Health

Studies show that adequate zinc and magnesium help properly function the immune system, but the deficiencies are immunosuppressive. It was also pointed out that ZMA enhances zinc and magnesium status, the two minerals that may support immunity building.

  • Enhances Function of Immune Cells: Zinc plays a significant role in the formation and maturation of T-cells, natural killer cells, neutrophils, and key cells, identifying and eradicating pathogens.
  • Anti-Inflammatory Nutrients – Increasing the magnesium and zinc intake helps moderate the cytokine and immune cell response, leading to less inflammation.
  • Reduces Illness Duration - There have been some associations with reduced duration and severity of colds or flu-like illness when individuals take ZMA.
  • Serves as Protective Harbours – The skin and mucous membranes form a protective barrier against bacteria and viruses penetrating the body, and zinc helps keep these barriers up.

Overall Health Benefits

In addition to boosting immunity, research shows that zinc magnesium aspartate supplementation provides health advantages:In addition to boosting immunity, research shows that zinc magnesium aspartate supplementation provides health advantages:

  • Enhances Energy Production – Zinc and magnesium are essential for hundreds of enzymes and metabolic reactions. ZMA aids in producing energy and synthesis of protein, as well as helps stabilise blood glucose.
  • Improves Athletic Performance – Several other experiments showed that the combined supplement of ZMA in athletes boosted muscle power, stamina, and recuperation time.
  • Good for Healthy Sleep - The mineral is known to help relax muscles and nerves, hence enabling good sleep.
  • Helps with Healthy Testosterone Levels - Zinc is crucial in regulating the testosterone in the body, as well as the utilisation of testosterone in the body by magnesium.
  • Lowers Stress – Magnesium can control cortisol stress hormone and triggers the part of the nervous system responsible for relaxation.

Side Effects of Zinc Magnesium Aspartate

It is important to note that zinc magnesium aspartate supplements when used in recommended doses are well tolerated in the body. It is also important to note that patients suffering from gastrointestinal problems should exercise some care since zinc supplements can lead to nausea or stomach discomfort. The daily intake should not exceed 40 milligrams of zinc in adults. Administering doses over 150 mg daily is known to cause copper depletion and poor immune response. As with any nutritional supplement, it is important to check with your doctor before beginning.

Conclusion

The research shows that zinc magnesium aspartate positively adjusts the imbalance of nutrient content to build immunity, decrease inflammation, and increase performance or endurance sleep, testosterone production, metabolism rate, and total health. With your doctor’s guidance, incorporating ZMA can balance the negative effects of lower dietary zinc/magnesium intake to support healthiness.

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FAQs

1. Who stands to benefit from taking this supplement known as zinc magnesium aspartate?

People who may be more at risk of low levels of zinc/magnesium are athletes, older people, strict vegetarians/vegans, and may be anyone who is trying to fortify the immune system and metabolism, reduce inflammation, increase testosterone, or those who have poor sleep patterns during winter, flu, and common cold seasons.


2. What is the recommended dosage of ZMA? 

Typically, it contains 30 mg of zinc, 450 mg of magnesium, and 10 or 11 mg of vitamin B6. The clinical dose supported by research is 20-30mg of zinc daily and 450mg of magnesium before bed with no food. In this regard, the fact that ZMA should be consumed on an empty stomach maximises nutrient absorption.


3. Is it safe to overdose on ZMA? Notable side effects have been reported as:

Yes, not exceeding the Tolerable Upper Limit for Zinc (40mg) and Magnesium (350mg) for adults is important. Taking high doses for a long period could result in toxicity, nutrient interaction, nausea and an impaired immune system. ZMA intake should be started with small dosages and it is also advisable to seek the advice of a physician when taking it.

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