I know people have questioned the benefits of the ZMA formula, and whether or not it does raise testosterone. Here is a recent study on magnesium used alone. Notice the dosage. With my clients I try to hit 6-10 mgs per kilogram, so relying on a ZMA formula for all your magnesium needs wouldnt be optimal.
Biol Trace Elem Res. 2010 Mar 30. [Epub ahead of print]
Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion.
Cinar V, Polat Y, Baltaci AK, Mogulkoc R.
Karaman High Medicine of Physical Education and Sports, Selcuk University, Karaman, Turkey, firstname.lastname@example.org.
This study was performed to assess how 4 weeks of magnesium supplementation and exercise affect the free and total plasma testosterone levels of sportsmen practicing tae kwon do and sedentary controls at rest and after exhaustion. The testosterone levels were determined at four different periods: resting before supplementation, exhaustion before supplementation, resting after supplementation, and exhaustion after supplementation in three study groups, which are as follows: Group 1-sedentary controls supplemented with 10 mg magnesium per kilogram body weight. Group 2-tae kwon do athletes practicing 90-120 min/day supplemented with 10 mg magnesium per kilogram body weight. Group 3-tae kwon do athletes practicing 90-120 min/day receiving no magnesium supplements. The free plasma testosterone levels increased at exhaustion before and after supplementation compared to resting levels. Exercise also increased testosterone levels relative to sedentary subjects. Similar increases were observed for total testosterone. Our results show that supplementation with magnesium increases free and total testosterone values in sedentary and in athletes. The increases are higher in those who exercise than in sedentary individuals.
04-20-2010, 06:00 AM #1
Effects of Magnesium Supplementation on Testosterone Levels
04-20-2010, 06:40 AM #2The free plasma testosterone levels increased at exhaustion before and after supplementation compared to resting levels.
04-20-2010, 07:17 AM #3
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Thirty healthy male subjects of ages between 18 and 22 years voluntarily participated in the study. Before the start of the research protocol, all the participants gave their consent for participation after the purpose of the study was explained to them. The participants were divided into three groups of ten subjects each, kept under distinct regimes for 4 weeks as follows:
Group 1: Sedentary subjects receiving 10 mg magnesium (as MgSO4) per kilogram body weight per day.
Group 2: The subjects received the magnesium supplement while practicing tae kwon do routines for 90–120 min per day, 5 days a week.
Group 3: Subjects training as those in group 2, but without magnesium supplement.
Blood samples were drawn from all participants before and after the experimental period at rest and after exhaustion. Serum free and total testosterone values were determined by standard clinical laboratory procedures.
Last edited by in10city; 04-20-2010 at 07:30 AM.It is the mark of an educated mind to be able to entertain a thought without accepting it.
04-20-2010, 09:37 AM #4
J Int Soc Sports Nutr. 2004 Dec 31;1(2):12-20. - Wilborn CD, Kerksick CM, Campbell BI, Taylor LW, Marcello BM, Rasmussen CJ, Greenwood MC, Almada A, Kreider RB.
Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism.
ABSTRACT : This study examined whether supplementing the diet with a commercial supplement containing zinc magnesium aspartate (ZMA) during training affects zinc and magnesium status, anabolic and catabolic hormone profiles, and/or training adaptations. Forty-two resistance trained males (27 +/- 9 yrs; 178 +/- 8 cm, 85 +/- 15 kg, 18.6 +/- 6% body fat) were matched according to fat free mass and randomly assigned to ingest in a double blind manner either a dextrose placebo (P) or ZMA 30-60 minutes prior to going to sleep during 8-weeks of standardized resistance-training. Subjects completed testing sessions at 0, 4, and 8 weeks that included body composition assessment as determined by dual energy X-ray absorptiometry, 1-RM and muscular endurance tests on the bench and leg press, a Wingate anaerobic power test, and blood analysis to assess anabolic/catabolic status as well as markers of health. Data were analyzed using repeated measures ANOVA. Results indicated that ZMA supplementation non-significantly increased serum zinc levels by 11 - 17% (p = 0.12). However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.
Eur J Clin Nutr. 2009 Jan;63(1):65-70. Epub 2007 Sep 19.
Koehler K, Parr MK, Geyer H, Mester J, Sch?nzer W.
Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement.
Objectives:To investigate whether the administration of the zinc-containing nutritional supplement ZMA causes an increase of serum testosterone levels, which is an often claimed effect in advertising for such products; to monitor the urinary excretion of testosterone and selected steroid hormone metabolites to detect potential changes in the excretion patterns of ZMA users.Subjects:Fourteen healthy, regularly exercising men aged 22-33 years with a baseline zinc intake between 11.9 and 23.2 mg day(-1) prior to the study.Results:Supplementation of ZMA significantly increased serum zinc (P=0.031) and urinary zinc excretion (P=0.035). Urinary pH (P=0.011) and urine flow (P=0.045) were also elevated in the subjects using ZMA. No significant changes in serum total and serum free testosterone were observed in response to ZMA use. Also, the urinary excretion pattern of testosterone metabolites was not significantly altered in ZMA users.Conclusions: The present data suggest that the use of ZMA has no significant effects regarding serum testosterone levels and the metabolism of testosterone in subjects who consume a zinc-sufficient diet. European Journal of Clinical Nutrition (2009) 63, 65-70; doi:10.1038/sj.ejcn.1602899; published online 19 September 2007.
04-21-2010, 07:00 AM #5
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