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Is ZMA Supplement a Testosterone Booster?

ZMA is a powerful supplement popularly used among athletes and fitness enthusiasts. It helps them improve their overall performance, strengthen their muscles, build muscle mass, and make bones stronger.

Now the question that comes to mind is how a ZMA supplement does that. The answer to this question is simple. ZMA is a testosterone booster, so it increases testosterone levels by many times and helps the athletes perform better and recover fast. 

Want to learn more about this popular testosterone booster? Then keep reading to find more about it.

ZMA Supplement

ZMA supplement explained

A ZMA supplement contains two important minerals (zinc and magnesium) in combination with vitamin B6. Even though it has many benefits, its use in the fitness world is very popular because of its ability to boost the production of testosterone hormone.

Its minerals are mainly involved in testosterone production, which further increases athletic performance, muscle growth, and weight loss. A ZMA supplement is marketed in different forms to help athletes and bodybuilders choose the form that they find the most suitable. Some manufacturers also add more components to the ZMA supplement to make it more effective.

To understand the effect of ZMA capsules on testosterone levels, let’s first understand what testosterone is and what roles it plays in the body.

What is the role of testosterone in the body?

Testosterone is a sex hormone produced both in men and women. However, men produce it more than women; that is why it called ‘male sex hormone.’ Your body produces this hormone naturally. Its production in the body reaches its peak at around age 18 or 19. [1]

Testosterone hormone is involved in various important functions in men. It is required for regulating libido, increasing muscle mass, building muscles, improving muscle mass and increasing the production of red blood cells. [2]

Many athletes take testosterone boosters like ZMA tablets to increase testosterone production. It is because it helps them develop muscle mass and strength. It increases the production of neurotransmitters which further stimulate muscle growth. Besides that, it also boosts the synthesis of protein. All these effects of testosterone collectively help you increase muscle mass, reduce muscle fatigue, and toughen your muscles. [3]

Testosterone also increases bone mass which prevents bone fractures. It also increases the metabolism of body fats which helps you reduce weight. All in all, the burning of fats and strengthening of bones help athletes perform better. Due to all these reasons, athletes and fitness enthusiasts take testosterone boosters.  

Is ZMA a testosterone booster?

ZMA is a very famous testosterone booster. It helps in regulating the levels of testosterone by providing the body with the right amount of zinc, magnesium, and vitamin V6. This effect of ZMA capsules is more prominent in athletes who have a low concentration of magnesium and zinc in their bloodstream.

Studies show the link between zinc and magnesium deficiency and low testosterone levels. [4] When you are deficient in these minerals, your testosterone as well as growth hormone level declines. Like testosterone, growth hormones are also important for muscle mass growth.

Most of the athletes are usually low in magnesium and zinc. The reason is excessive sweating. As they perform various strength exercises and put pressure on the body, their bodies burn fats and sweat more than the bodies of inactive people. Our body naturally releases salt and minerals like zinc and magnesium through sweat. When you sweat more than normal, you lose more minerals. If you do not take these minerals through your diet, you can develop mineral deficiency. [5, 6]

Currently, only a few studies prove the effectiveness of ZMA capsules in boosting testosterone. In one study, 27 football players consumed ZMA capsules for a certain period of time. At the end of the research, it was discovered that their testosterone level increased many times compared to the group that took a placebo. They also showed more muscle strength and IGF-1 levels. [7]

It indicates that ZMA tablets can be very beneficial for athletes and weightlifters. They are more effective if you are low in magnesium and zinc.

How to use ZMA to enhance the production of testosterone?

Take ZMA tablets to an empty stomach to increase the absorption of zinc and magnesium. Consuming it with a meal can block absorption of important minerals. It should also not be taken with medicines, especially the ones that have high calcium. The constituents of medications may react with the ingredients of ZMA capsules and cause severe reactions.

Where can I get ZMA capsules?

ICON ZMA capsules are the effective ZMA supplement available in the market. This product is made in the UK and contains high-quality ingredients. It has magnesium citrate, magnesium oxide, zinc aspartate, zinc monomethionine, and vitamin B6. All these ingredients are added in the right amounts to help the consumer get the most out of this supplement.

It is safe to consume as it does not have additives. People allergic to dairy and soy can also consume it safely because it does not have both components. The dose of each ICON ZMA supplement is 1500 mg. Its one bottle has 90 capsules (30 servings total) which are enough for one month. Another good thing about this product is that it is budget-friendly.   

The bottom line

ZMA capsules are testosterone boosters. They help athletes and bodybuilders elevate their testosterone levels to perform better in various activities. This hormone not only builds muscles and strengthens them but also reduces muscle fatigue and allows them to recover fast. If you are deficient in magnesium and zinc, then taking ZMA tablets in an adequate amount can improve your athletic performance many times.


  1. Testosterone Levels by Age: Normal Levels, Low T Signs, Women & More (
  2. Understanding How Testosterone Affects Men | National Institutes of Health (NIH)
  3. 16 Effects of Testosterone on the Body (
  4. ISSN exercise & sports nutrition review update: research & recommendations - PubMed (
  5. Zinc status in athletes: relation to diet and exercise - PubMed (
  6. Update on the relationship between magnesium and exercise - PubMed (
  7. Brilla1ColV2.PDF (


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