man taking zma supplements

ZMA Supplementation and Testosterone: What You Need to Know

Let's dive into the topic of testosterone, which is often considered the powerhouse hormone in our bodies. It's not about building muscles; it also plays a role in memory, libido, concentration and brings about significant changes for athletes.

Without this hormone all the hard work and effort you put into the gym would feel like treading water – no muscle gains, no progress. However here's a twist; having much testosterone can actually disrupt your gym routine.

If your body isn't producing enough of this superhero hormone your progress and gains will take a hit. That's why athletes need to focus on maintaining mighty testosterone levels.


Seriously if you're lagging behind in any aspect – whether it's nutrition or getting rest – your gains will definitely be affected. Testosterone and growth hormone are not exempt from this rule. There are two minerals that deserve your attention because they play a vital role in body recovery and muscle growth.


Having a zinc deficiency is like sabotaging yourself after putting in hours at the gym. It truly makes an impact! 

If you don't get zinc your muscles may become weaker. Your endurance could suffer. It's like a wrecking ball to your progress.

But zinc does more than just repair tissues and boost your system; it also plays a role in muscle growth and healing. Think of it as the VIP backstage pass for testosterone in guys!

Oh. Those enzymes that fight off fatigue inducing acid? They rely on zinc to do their job effectively. So you definitely don't want to overlook this mineral. Take a look at these foods packed with zinc.

Now let's talk about magnesium; the weapon for endurance. If you're low on magnesium it can slow down the delivery of oxygen to your muscles. Magnesium helps  boost strength and stamina. It also acts as a supporting player behind the scenes when it comes to processing amino acids and carbs.

Here's the harsh truth about mineral deficiencies; research suggests that most people following diets fail to meet two thirds of the recommended daily intake for zinc. Magnesium is in a boat with fewer individuals getting enough of it.. Guess what? Active individuals like athletes deplete their mineral reserves faster than couch potatoes.

Did you know that studies have shown that zinc and magnesium levels can quickly deplete after workouts? That's where ZMA, the supplement, comes in.

ZMA is a blend of zinc, magnesium and Vitamin B6. Many believe that it can help boost testosterone levels for those, with levels.

One of the benefits of ZMA is its ability to improve sleep quality and aid in recovery. Zinc can enhance your sleep while magnesium activates your relaxation system for a night's rest. Additionally magnesium also supports the production of melatonin, the hormone for regulating sleep.

In addition to its sleep boosting effects ZMA also provides support. Zinc acts as a shield against infections and flu viruses while magnesium helps combat inflammation.. Lets not forget about Vitamin B6—it plays a role in producing infection fighting antibodies.

If you're looking to enhance your mineral intake with ZMA here's what you need to do;

  1. Take it 30 minutes before bedtime on a stomach.
  2. Allow an hour or two for it to absorb after your meal.
  3. Keep in mind that zinc primarily works its magic during sleep when your body is focused on repairing itself.

So why not give ZMA a try. Level up your mineral game? Proper supplementation can make a difference in supporting your well being!. By the way did you know that a significant increase in growth hormone occurs while you're asleep? It usually happens, around 1.5 hours into your sleep cycle.

 How much should you take? Aim for 450mg of Magnesium and 20-30mg of Zinc.

 a side note; It's best not to combine calcium supplements with zinc and magnesium. They compete for attention in your body so it's better to choose one or the other.


man enjoying the benefits of zma

Improved endurance and strength

Say goodbye to muscle cramps and strains

Quicker healing and recovery from injuries

Enhanced focus and concentration

Reduced water retention

Enjoy a sleep


Working out hard is important of course.. Managing your body's recovery process is equally vital. Be mindful of any nutrients that may be lacking in your diet. Today we uncovered one secret that many people overlook—a game changer that can significantly hinder your progress and disrupt your well being. For any athlete this alone should be reason to pay serious attention to mineral intake!

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.