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The Importance of Vitamin B6 in ZMA Supplements - Genetic Nutrition

The Importance of Vitamin B6 in ZMA Supplements

, by Genetic Nutrition, 5 min reading time


ZMA was described as a nutrient supplement containing Zinc, Magnesium and Vitamin B6 in the form of Zinc-magnesium aspartate. In this case, such vitamins as B6 normally take backstage even though they play a vital role in the efficiency of the ZMA supplement compounds. This article will discuss why vitamin B6 is such an ingredient in ZMA and what functions it relays in this product.

What is Vitamin B6, and Why is it Required?

Pyridoxine plays a role in the metabolism process of fats, carbohydrates, and proteins with a view of providing the body with energy. This compound acts as a coenzyme for more than 100 reactions catalysed by enzymes in the human body. For the body to get these vitamins, it is important to consume foods that contain the nutritive values required to feed the immunity system, brain, and blood circulation, among other essential body requirements. Also, this vitamin plays a role in the assimilation of zinc and magnesium from foods, dietary sources, and supplements and their appropriate functioning within the body.

ZMA Supplements Benefits

  1. Enhances The Body’s Ability to Fight Diseases and Improve the Condition of Red Blood Cells

As noted in the list of the best types of ZMA supplements, they can also improve strong immunity and healthy red blood cells. This vitamin also plays a role in both these processes: the production of antibodies and the haemoglobin needed for oxygen transportation in the bodily bloodstream. If one lacks B6 in the body, then one is vulnerable to catching infections as well as anaemia.

  1. Improves Sleep Quality

Many scientific research works have demonstrated that ZMA supplements have positive effects, particularly on subjects’ S Q, SOL, and REM phases. Vitamin B6 particularly assists the body in manufacturing melatonin and serotonin neurotransmitters that allow a sound sleep-wake cycle. ZMA supplements, when taken before going to bed, will have the added benefit of vitamin B6, increasing the soothing effects of magnesium on the body, meaning one will be able to fall asleep faster and get a more restful night's sleep.

  1. Found to Enhance the Cognitive Functions and Neurotransmitters in the Brain

Other benefits associated with ZMA supplements include maintaining an individual's brain health as they age, maintaining memory, and the ability to think properly. This nutrient also aids the body in the production of other essential neurochemicals such as dopamine, serotonin, GABA, adrenaline, and noradrenaline. These are the substances that are involved in modulating mood, levels of alertness, concentration, and other related functions. It has been found that a sufficient amount of vitamin B6 is good for the brain as you grow old.

  1. Helps to Facilitate Nutrient Catabolism for Energy Generation

As previously mentioned, vitamin B6 is essential for the metabolism of macronutrients obtained from foods or supplements into energy. It is involved in the breakdown of proteins into amino acids and carbohydrates into glucose, fats and glycogen. If not taken, some of the side issues include low energy levels, fatigue, muscle weakness and anaemia because the body is unable to get the stored energy.


Zinc and magnesium are generally considered key components of ZMA supplements. However, vitamin B6 should be addressed as it is also equally significant. ZMA combined with Vitamin B6 in its formulation helps the body in many ways, such as improving sleep, the immune system, brain functions, energy and many more. It assists in metabolism and in the way minerals are absorbed in the body, as well as in controlling neurotransmitters. Ensuring adequate intake of B6 helps to avoid such deficiency and thus achieve the maximum benefits of using ZMA products.


  1. What milligram amount of vitamin B6 should be contained in a ZMA supplement that I am going to use?

All ZMA supplement manufacturers provide the daily recommended dosage of vitamin B6, which is 10-20mg. There are other varieties which offer five times the mega dosage of up to 100mg. The upper limit of coenzyme Q10 can cause nerve problems, so a lower dose is suitable.

  1. When is the best time to take ZMA supplements to receive the vitamin B6 benefits?

The proper time to consume ZMA is in the night, just before going to bed, ideally half an hour to an hour before going to bed. This combination of ZMA and vitamin B6 should be taken before sleep, into the body nutrients are absorbed. The B6 can then assist sleep by giving a boost to sleep hormones such as melatonin and serotonin at night. It will also alter and utilise the ZMA minerals at night as the vitamin B6 engages in metabolising it.

  1. Is it true that vitamin B6 has an interaction with other drugs?

Yes, vitamin B6 does not have huge side effects when taken with normal standard doses. Still, they are known to interact with some related drugs such as Levodopa, cycloserine, phenobarbital and some other drugs. Generic recommendations on the site also include the fact that B6 supplements should not be taken in large doses together with some diabetes or antidepressant medication. Consequently, before using ZMA with vitamin B6, one should seek his or her doctor’s advice for any side effects that may be caused by the drug combinations.

  1. What happens if I am given too much vitamin B6?

Being poor in B6 causes rash, skin cracking at the corners of the lips, swollen tongue, confusion, depression, low resistance to infections, and anaemia. Nevertheless, if vitamin B6 has been consumed in low amounts, then it can also utilise zinc and magnesium from supplements that decrease the efficacy of ZMA. They don’t, however, ensure that adequate amounts of vitamin B6 are taken into the body in a bid to prevent deficiency.

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