ZMA: "Anabolic Rockets" or The Latest Supplement Scam?

Remember the supplement Boron a few years ago? For a short while, it was big news in the bodybuilding world. A single study was published in a peer-reviewed scientific journal showing that the mineral Boron increased testosterone levels. When this information hit the muscle magazines, Boron became all the rage, but its brief stay in the limelight didn’t last long. It turns out that all the hype was based on the results of that one study, which was taken completely out of context to bilk unsuspecting consumers. What the advertisers didn't reveal is that the study in question was done on postmenopausal women and had nothing to do with building muscle in bodybuilders! By the time everyone found out, some shady supplement companies had already made a tidy bundle of cash and they were busy hunting for their next "miracle supplement."

Well, it looks like the marketing mavens are at it again. The latest rage: ZMA. ZMA, a combination of Zinc and Magnesium, is being hyped as the "newest breakthrough" in sports nutrition. Claims are being made that it increases testosterone, increases strength and improves performance. What makes these claims sound even more impressive is the fact that some of the research was conducted on professional football players. Impressive advertising ammunition.

I've looked at the study from Western Washington University that is frequently quoted in the magazines and I’m not convinced. ("L.R. Brilla, Conte V., A novel zinc and magnesium formulation (ZMA) increases anabolic hormones and strength in athletes. Med. Sci. Sports Exer. 31(5 Supp) pp.S123, 1999).

I believe the study was flawed and/or that a supplement company was in some way involved. Besides, one study means nothing. Look in the library hard enough and you can find a study to back up nearly any theory you want. Or, as in the case of the Boron fiasco, you can take the findings of a study completely out of context.

Keep in mind that ZMA and all similar products are basically just Zinc (with magnesium), nothing more, nothing less. Minerals are inorganic substances that your body needs in minute quantities for various functions in the human body. If you are deficient in a mineral, there may be a negative effect on your health or your performance. By bringing deficient mineral status up to "normal" levels, you may see an increase in health or performance. However, if you are NOT deficient, taking additional quantities of any mineral or vitamin probably won't do anything except produce expensive urine.

I don't want to start a war, so I'm not going to reveal the sources of the following two quotes, but let's just say that one is from a supplement company's website that sells a Zinc supplement and the other is from a supplement company's website that does not. From this information, I'll let you draw your own well-reasoned conclusions:

"ZMA is a special blend of zinc and magnesium that has proven anabolic properties. It's amazing that just two common minerals, when "tweaked" a bit, can turn into ergogenic rockets."

"I have to admit that sometimes being part of the sports supplement industry embarrasses me. I cannot hide from this one...ZMA is an embarrassment to our industry. Why would I say that? I know that the name "ZMA" sounds really cool...like it is some hyper technical formula that will have great effects on your body. Furthermore, every magazine is hyping this supplement and making it look like some miracle potion. Unfortunately, ZMA is nothing more than the minerals zinc and magnesium. At most, ZMA might have an effect on someone who is vastly deficient in these minerals but for the average person or fitness fanatic, it is basically worthless. ZMA is a basically nothing more than a scam! Mark my words that ZMA will be a forgotten supplement by the beginning of next year because people will realize that it doesn't work."

Quote B reminds me of something strength coach Ian King wrote in his (outstanding) book "Get Buffed:"

"As a coach, I like to see a supplement on the market for about three years before coming to too many conclusions. The power of marketing can have a great placebo effect. But after a few years, any supplements that could be described as 'unclear' get sorted out by the consumer demand and supply. If you analyzed the 'rage' supplements as per marketing dollar each year for the last 10 years, you would be stunned by how many 'almost drug-like' supplements have come and gone."