Does ZMA Actually Work?

I did some research on this supplement and found pretty much the same findings as you. There aren't many studies out there, but the ones that are out there are from SNAC Systems (who say it does increase testosterone levels) and then the more credible sources such as those published on PubMed (which do not concur with SNAC Systems).

i think it works... i used to take some, but the truth is i didn't take just ZMA, i also took some l-carnitine and others, so i'm not sure exactly if it works... but for me it worked, whatever that was... whether was the l-carnitine, whether the cromium.. i don't know

My best friend's brother is bulking up right now and he loves this stuff and swears by it.
However he also uses protein powder and creatine and I think they're doing the bulk of the work as far as his supplements are concerned.

This ZMass in the first study isn't the same a Conte's ZMA (30mg of Zinc and 450mg of Magnesium and 10.5mg B6)
In my experience taking ZMA as directed has increased my libido, better sleep and more consistent and persistent "morning wood". These all suggest to me that my T is elevated.

Hey Chris, thanks for your feedback on ZMA and tribulus terrestris.
Personally, I wouldn't recommend spending your money on either. There really isn't convincing evidence that either supplement works.
Here's a fairly good summary of supplements for athletes/body building that have been reviewed on basis of evidence: http://www.jarretmorrow.com/win-olympic-medals-ear...

Used ZMA for pry like 3 days now, stacked with Tribulus terrestris, slightly seem to be noticing my abdominal muscle region showing better already. I'm still not 100% positive if it is working. It could be the effects of my whey protein or nitric oxide products I supplement with. But I wouldn't expect drastic results too soon like I noticed slightly . its probably a long term effect.

So far I'm not convinced ZMA is worth the money. I think I'd be better off spending more on creatine and protein. These things I know work.

I was just searching for ZMA and diabetes when i came across this article. I am a diabetic bodybuilder and have tried ZMA in the past and just started on it again recently. Having my blood sugars under complete control, mainly because of lifting, there are very few outside things that will make my sugars spike to very high levels. If I get very sick (flu, etc.) they will stay high or if my hormones swing to high levels due to stress, they'll peak as well. If I'm prescribed Prednesone, my blood sugar will hit about 400 and stay there until the drug wears off. When taking ZMA before bed, I wake up feeling very rested, but my blood sugar is in the 350 range (about 3 times normal). This spike is short-lived and doesn't linger all day like a steroid, but happens when I take the full dose (4 capsules for the Dymatize product). This leads me to believe that ZMA is causing a testosterone spike during the night. I have since remedied that by taking 3/4 to 1/2 doses, enjoying the restful sleep and extremely vivid dreams, and not having to worry about the large spikes in blood sugar readings. I also feel like I have more power and endurance at the gym when taking ZMA.
I apologize for the long post, but could this symptom help explain what ZMA is doing?

Hi Tex, I myself am not familiar with SNAC systems in terms of their brand. There have been cases of OTHER manufacturers putting drugs in their products. If you're concerned about this, you may want to consider switching brands--at least to see if other ZMA products have the same effect for you.

Thank you for the feedback.

Great feedback. I also used ZMA during that era and experienced noticeable improvements in sleep. I read some research that Magnesium enhances Melatonin production and thought maybe that was a contributor. I have interviewed dozens of athletes that swear it makes them sleep better also.

Scott, thank you again for your comment. Clearly, my blog is probably one of the least personally revealing blogs around--however, I am going to diverge from that for a moment. I personally actually tried ZMA several years ago--somewhere between the Victor Conte abstract being published and the Balco scandal.
Subjectively, I noticed two things--one, for whatever reason, after taking it before going to bed, I always seemed to wake up before my alarm clock rang--say about 6 am. The only other effect that I personally observed was that after taking it for nearly a month, my hair started to fall out in clumps. It got to the point where I had a bald spot on the top of my head which is when I stopped taking the product. Thankfully, my hair has subsequently filled back in.
Excess zinc can cause hair loss which might explain what I experienced from the ZMA product.

I agree completely with Simon that the Zinc, and Magnesium in ZMA are both highly bioavailable.
However, if you're not deficient in either mineral, it makes even less sense to supplement with such a highly bioavailable mineral supplement. Zinc and Magnesium are both fat soluble and thus taking excess may be toxic.

Simon, thank you for your comments regarding ZMA. Let me ask you this... I am guessing that consumers have spent millions of dollars on ZMA. Now, do you think they're purchasing ZMA because of widespread fear of Zinc and Magnesium deficiency or because of Victor Conte's initial abstract that suggested it naturally increased IGF-1 and testosterone levels?

ZMA may not increase your testosterone levels. But the Zinc, and Magnesium in it are both highly bioavailable. At least compared to the standard Mg oxides found in normal OTC mineral supplements. With large portions of the weight lifting population being zn and mg deficient its a good supplement. Unfortunately it is often consumed along with protein powders that contain a lot of Calcium. Calcium competes for uptake with both zinc and magnesium. Which can further skew results.
I think that the study you cite looks at response areas that are too "big" or "broad" to be easily effected by a simple nutrient deficiency. If you peruse the literature for the effects of Zn/Mg deficiency you can see the possible benefits of supplementation with ZMA.