What is ZMA and what are its benefits for muscle growth? | Xcore Nutrition

ZMA is a natural mineral supplement made up of zinc, magnesium and vitamin B6, which is taken each day before going to bed. This compound of essential vitamins and minerals is a match made in heaven for athletes and bodybuilders wanting to improve their performance naturally and safely – exactly why I take it!

Benefits of ZMA

Benefits of taking ZMA can include:

  • having a deeper sleep each night
  • faster muscle recovery time
  • increased endurance and strength and even higher testosterone levels, all of which can aid in muscle growth

How each element works:


Zinc helps to support your immune system which can take a knock with the stress of exercising. In fact, your immune system is temporarily weakened by cortisol (stress hormone) and adrenaline, which are released during exercise; therefore, replenishing zinc levels for athletes and bodybuilders who undertake high endurance training is vital for a strong immune system. Zinc has also been shown to be critical for protein synthesis, which leads to muscle recovery and growth.


Magnesium has a huge list of attributes including its contribution to protein synthesis (alongside zinc) and the fact it is used by our bodies for proper growth and function of bones, nerves, and muscles. This includes the healthy function of our cardiovascular system and metabolic rate, which are critical to our overall health, fitness, and wellbeing. Magnesium is also known for reducing tiredness and fatigue.

Vitamin B6

The last key ingredient in the ZMA combination is vitamin B6, which helps the body turn food into energy (boosts energy levels!). Vitamin B6 is not stored anywhere in the body to any major extent, so we need to get our B6 through a healthy balanced diet and through the supplements we take. As well as being an energy booster, vitamin B6 is responsible for releasing nutrients from the foods we eat for our bodies to utilize them efficiently e.g. releasing proteins from our food to travel to our muscles, aiding in muscle growth and recovery. Vitamin B6 also has an impact on our sleep cycle helping improve our sleep quality.

Why I take Xcore Nutrition’s Z-MAN

If the above isn’t enough to persuade you of the benefits of ZMA, Xcore Nutrition’s Z-MAN has a few extras added to the mix for more powerful results!

Benefits of ZMA for muscle growth

Tribulus terrestris

Tribulus terrestris extract is a herby plant found in very dry climates and has been found to reduce water retention and keep the urinary tract healthy and also increase testosterone levels which can be linked to greater muscle growth.

N-acetyl L-cysteine

NAC (N-acetyl L-cysteine) has many uses but, as a nutritional supplement, it is a powerful antioxidant. It has been shown that NAC could minimize muscle fatigue and improve muscle performance as it helps remove free radicals from the body which cause oxidative stress.

The combination of Z-MAN is an ideal supplement for me to take each day as a female bodybuilder. The benefits above speak for themselves as to why I like to take this ZMA supplement and, as a woman, I find Z-MAN’s added ingredients especially beneficial to my regime. It is well known in the bodybuilding industry that the less water your body holds, the more your muscles will ‘pop’ or the more ‘shredded’ you will appear. It is also well known in, well, life in general that women hold much more water than men! Especially on the lower body (abdominals, hips, bum etc.!) so the added Tribulus terrestris is great as it reduces water retention.

When I take 2x Z-MAN each night, I really do feel myself waking up less bloated – what more could a woman want?! Don’t just take my word for it, try it for yourself … men too!


Amy-Marie Williams


Amy-Marie is a former short bikini bodybuilding competitor from Wales, UK, competing in 2015 and 2016, where she achieved 2nd place in Wales. She’s also a published fitness model. She’s a former Welsh gymnast and have fallen in love with bodybuilding and training to improve both her physique and wellbeing.…

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