ZMAStudienlage & Dosis
Zink + Magnesium + B6, Schlaf und Testosteron-Ansprüche.
Studienlage in Zahlen
- Studien gesamt
- 277
- Mit Abstract
- 48
- Meta / Systematic / RCT
- 99
- Häufig zitiert
- 50
- Erscheinungsjahre
- 1969–2026
ZMA im Kontext von Performance
Dieses Thema ist Teil unserer Welt „Performance". Dort findest du Methodik, Studienlage und Hebel mit dem größten Effekt — sowie die Reihenfolge, in der sich Hebel sinnvoll aufeinander aufbauen.
Zur Welt PerformanceTop-Studien zu ZMA
Sortiert nach einflussreichen Zitationen und Erscheinungsjahr.
A quantitative assessment of plasma homocysteine as a risk factor for vascular disease. Probable benefits of increasing folic acid intakes.
JAMA1995n=27Meta-Analysis200 einflussreiche Zitationen<h4>Objectives</h4>To determine the risk of elevated total homocysteine (tHcy) levels for arteriosclerotic vascular disease, estimate the reduction of tHcy by folic acid, and calculate the potential reduction of coronary artery disease…
Befund: Elevations in total homocysteine were considered an independent graded risk factor for arteriosclerotic vascular diseases.
Homocysteine lowering with folic acid and B vitamins in vascular disease.
N Engl J Med2006n=552RCT200 einflussreiche Zitationen<h4>Background</h4>In observational studies, lower homocysteine levels are associated with lower rates of coronary heart disease and stroke. Folic acid and vitamins B6 and B12 lower homocysteine levels. We assessed whether supplementation…
Lowering blood homocysteine with folic acid based supplements: meta-analysis of randomised trials. Homocysteine Lowering Trialists' Collaboration.
BMJ1998n=111Meta-Analysis200 einflussreiche Zitationen<h4>Objective</h4>To determine the size of reduction in homocysteine concentrations produced by dietary supplementation with folic acid and with vitamins B-12 or B-6.<h4>Design</h4>Meta-analysis of randomised controlled trials that…
Effect of folic acid and B vitamins on risk of cardiovascular events and total mortality among women at high risk for cardiovascular disease: a randomized trial.
JAMA2008n=5.442RCT108 einflussreiche Zitationen<h4>Context</h4>Recent randomized trials among patients with preexisting cardiovascular disease (CVD) have failed to support benefits of B-vitamin supplementation on cardiovascular risk. Observational data suggest benefits may be greater…
The Role of Vitamin B6 in Peripheral Neuropathy: A Systematic Review.
Nutrients2023n=20Systematic Review77 einflussreiche ZitationenIntroduction: Vitamin B6 is a water-soluble vitamin that is naturally present in many foods and is accessible in many dietary supplements. The three natural forms are pyridoxine, pyridoxal, and pyridoxamine. Both vitamin B6 deficiency and…
Effects of Nutritional Supplements and Dietary Interventions on Cardiovascular Outcomes: An Umbrella Review and Evidence Map.
Ann Intern Med2019n=992Meta-Analysis74 einflussreiche Zitationen<h4>Background</h4>The role of nutritional supplements and dietary interventions in preventing mortality and cardiovascular disease (CVD) outcomes is unclear.<h4>Purpose</h4>To examine evidence about the effects of nutritional supplements…
Befund: Reduced salt intake decreased all-cause mortality in normotensive participants.
The role of vitamins in the prevention and control of anaemia.
Public Health Nutr2000Systematic Review66 einflussreiche Zitationen<h4>Objective</h4>While iron deficiency is regarded as the major cause of nutritional anaemia, changes in vitamins A, B12, C and E, folic acid and riboflavin status have also been linked to its development and control. This paper provides…
Vitamin and mineral supplementation for maintaining cognitive function in cognitively healthy people in mid and late life.
Cochrane Database Syst Rev2018n=28Meta-Analysis65 einflussreiche Zitationen<h4>Background</h4>Vitamins and minerals play multiple functions within the central nervous system which may help to maintain brain health and optimal cognitive functioning. Supplementation of the diet with various vitamins and minerals…
Gut dysbiosis-induced vitamin B6 metabolic disorder contributes to chronic stress-related abnormal behaviors in a cortisol-independent manner.
Gut microbes2025n=11E58 einflussreiche ZitationenChronic stress can result in various conditions, including psychological disorders, neurodegenerative diseases, and accelerated brain aging. Gut dysbiosis potentially contributes to stress-related brain disorders in individuals with…
Homocysteine lowering by B vitamins and the secondary prevention of deep vein thrombosis and pulmonary embolism: A randomized, placebo-controlled, double-blind trial.
Blood2007n=701RCT56 einflussreiche ZitationenThe Vitamins and Thrombosis (VITRO) study investigated the effect of homocysteine lowering by daily supplementation of B vitamins on the risk reduction of deep vein thrombosis (DVT) and pulmonary embolism (PE). Patients between 20 to 80…
Häufige Fragen
Was sagt die Studienlage zu ZMA?
Welche Dosierung wurde in den Studien untersucht?
Gibt es Sicherheitshinweise zu ZMA?
Weitere Themen in Performance
Amphetamine
Stimulanzien, ADHS-Off-Label-Use, kognitive vs. körperliche Effekte.
Anabolika
Anabole Steroide — medizinische und Doping-Aspekte, Risiken.
ATP-System
Phosphagen-System, anaerobe Glykolyse, oxidative Phosphorylierung.
Beetroot / Nitrate
NO-Synthase-Bypass, Ausdauer und Höhenanpassung.
Beta-Alanine
Carnosin, Hochintensität, Tingling und Dosierungs-Schemata.
Carbohydrate Periodization
Train-Low, Glykogen-Adaption und Performance-Outcomes.
Citrulline Malate
NO-Vorläufer, Pump und Ausdauer-Studien.
Wettkampfmentalität
Arousal-Regulation, Visualisierung, Routinen unter Druck.
Cool-down
Aktive Erholung, leichte Bewegung, Herzfrequenz-Senkung.
Deload
Geplante Erholungsphasen — Vermeidung von Overreaching.
EAAs / BCAAs
Muskelproteinsynthese, Anti-Catabolisch und Leucin-Schwellenwert.
Elektrolyte
Natrium, Kalium, Magnesium, Chlorid — Hydration und Performance.
EMS
Elektromyostimulation — Marketing vs. tatsächliche Effektgrößen.
Ausdauer
Aerobe Basis, Laktatschwelle, VO2max, Polarized Training.
Beweglichkeit
Statisches vs. dynamisches Dehnen, PNF, Mobility vs. Flexibility.
Fokusmusik
Lo-Fi, Brain.fm, klassische Musik — Effekte und individuelle Variation.
HMB
Sarkopenie, Anti-Catabolisch und Sport-Anwendungen.
Hypertrophie
Muskel-Wachstumsmechanismen, Volumen/Intensität/Frequenz, Protein-Timing.
Intra-Workout
Kohlenhydrate während Training — Indikation bei langem Cardio.
Laktat
Brennstoff statt Abfallprodukt — moderne Laktat-Forschung.
Verwandte Themen aus anderen Welten
Sehnen-Gesundheit
Tendinopathie, isometrische Übungen, Kollagen + Vitamin C.
Apigenin
Kamille, GABA-Modulation und Schlafqualität.
Bruxismus
Zähneknirschen — Stress, Schiene, Trigger-Faktoren.
GABA Supplements
Blut-Hirn-Schranke, fermentiertes GABA und Wirksamkeits-Daten.
Spätes Essen
Verdauung in der Nacht stört Tiefschlaf — TRE-Vorteil.
Schlafapnoe
Obstruktiv vs. zentral — CPAP, oraler Schiene, Schlaflabor.