How ZMA Can Boost Your Immune System

Introduction

In men’s health, the significance of maintaining a robust immune system cannot be overstated. As we age it is important to not only address immediate concerns around illness, but also to bolster our long-term well-being and ability to fight infection. Without a strong and functioning immune system, we regularly get ill and are unable to perform at our best consistently. This article delves into the connection between ZMA and its positive impact on immune function. Considering the typical ingredients of ZMA, in addition to magnesium glycinate, this blog aims to provide valuable insights backed by scientific data, to help individuals on their journey towards a healthier, more resilient life.

What is ZMA?

ZMA is a supplement historically consisting of Zinc Monomethionine Aspartate, Magnesium Aspartate, and Vitamin B6, but more recently containing different forms of Zinc and Magnesium. The use of these different ingredient compounds improves absorption, efficacy, and provides additional benefits.

The ingredients contained in ZMA contribute to numerous processes in the human body. Some of the more commonly associated effects, among others, include assisting overall health and well-being, improving physical and mental performance, accelerating recovery, and optimising testosterone levels. On of the less spoken about effects, but area where it has been proven to be beneficial, is the boosting of immune function and fighting infection.

What does ZMA do for the Immune System?

Zinc

Zinc exerts its immunomodulatory effects through various mechanisms, including:

Zinc is a crucial micronutrient that plays a vital role in various physiological processes. Included in these is immune function. It is abundant in various tissues and fluids throughout the body, with particularly high concentrations found in the thymus, a critical organ for T-lymphocyte development [1]. Research suggests that zinc deficiency can negatively impact immune function, while adequate zinc intake may support a healthy immune response [2].

Mechanisms of Action

• Enzymatic activity: Zinc acts as a cofactor for over 300 enzymes involved in various immune functions, including those crucial for cell proliferation, differentiation, and cytokine production. These enzymes are involved in numerous processes essential for immune response, such as DNA synthesis, protein synthesis, and signal transduction [3].
• Immune cell development and function: Zinc is essential for the development and maturation of various immune cells, including T-lymphocytes, natural killer cells, and neutrophils [1]. It plays a role in the activation and function of these cells by:
  • Supporting the expression of surface molecules: These molecules are crucial for immune cell recognition and interaction with other cells and pathogens [4].
  • Facilitating intracellular signalling pathways: Zinc is involved in various signalling cascades that regulate immune cell activation, differentiation, and effector functions [2].
  • Influencing cytokine production: Cytokines are signalling molecules that orchestrate communication between immune cells. Zinc modulates the expression and activity of various cytokines, influencing the immune response’s direction and intensity [5].
• Thymic function: The thymus plays a vital role in the development of T-lymphocytes, which are essential for adaptive immunity. Studies have shown that zinc deficiency can impair thymic function and reduce T-cell production by:
  • Altering the expression of genes involved in T-cell development [6].
  • Disrupting the structural integrity of the thymus [7].
  • Limiting the availability of essential nutrients for T-cell development [8].
  • Conversely, zinc supplementation has been shown to improve thymic function and increase T-cell number in individuals with zinc deficiency [6].
• Antioxidant activity: Zinc possesses antioxidant properties, helping to scavenge free radicals and protect immune cells from oxidative damage. This protection helps maintain immune cell function and prevents them from being compromised by oxidative stress [9].
• Signal transduction: Zinc is involved in various signalling pathways crucial for immune cell activation and function. These pathways involve the interaction of different molecules within the cell, ultimately leading to specific cellular responses. Zinc acts as a second messenger in some pathways, influencing the activation of transcription factors that regulate gene expression and immune cell function [10].

Impact on Immune Function

Studies have investigated the association between zinc status and various aspects of immune function. Zinc deficiency has been linked to:

• Increased susceptibility to infections: This includes respiratory tract infections, pneumonia, and diarrhoea, particularly in children and individuals with compromised immune systems [11].
• Impaired wound healing: Deficiency in Zinc can hinder the migration and proliferation of cells involved in wound closure and tissue repair [12].

Conversely, adequate zinc intake or supplementation has been shown to:

• Reduce the duration and severity of the common cold [13].
• Improve wound healing [12]

Magnesium

Magnesium (Mg) is another crucial mineral that plays a significant role in various physiological processes, including immune function. It is involved in over 300 enzymatic reactions within the body, many of which are essential for immune cell function and signalling. Research suggests that magnesium deficiency can negatively impact immune function, while adequate magnesium intake may support a healthy immune response [14].

Mechanisms of Action

Magnesium exerts its immunomodulatory effects through various mechanisms, including:

• Enzymatic activity: As mentioned earlier, magnesium acts as a cofactor for over 300 enzymes, including those involved in:
  • Immune cell activation and proliferation: These enzymes are crucial for the proper functioning and expansion of immune cells, such as T-lymphocytes and macrophages [14].
  • Inflammatory response regulation: Magnesium influences the production and activity of inflammatory mediators, helping to maintain a balanced immune response and prevent excessive inflammation [15].
  • Vitamin D metabolism: Magnesium is required for the activation of Vitamin D, which also plays a vital role in immune function [14].
• Regulation of intracellular signalling pathways: Magnesium is involved in various signalling cascades within immune cells, influencing their activation, differentiation, and effector functions [14]
• Antioxidant activity: Mg possesses mild antioxidant properties, contributing to the protection of immune cells from oxidative stress and damage [16].
• Cell membrane stabilization: Mg helps maintain the integrity and stability of cell membranes, including those of immune cells. This stability is crucial for proper signal transduction and immune cell function [15].

Impact on Immune Function

Studies have investigated the association between magnesium status and various aspects of immune function. Magnesium deficiency has been linked to:

• Increased susceptibility to infections: This includes respiratory tract infections, urinary tract infections, and wound infections [14].
• Impaired inflammatory response: Magnesium deficiency can lead to an exaggerated inflammatory response, potentially contributing to chronic inflammatory diseases [15].
• Autoimmune disorders: Some studies suggest a link between magnesium deficiency and an increased risk of autoimmune diseases, although the mechanisms are not fully understood [14]

Adequate magnesium intake or supplementation has been demonstrated to:

• Reduce the severity of asthma symptoms [14].
• Potentially reduce the risk of certain chronic autoimmune and inflammatory diseases [15].

Vitamin B6

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions. Included in these is immune system support. It acts as a coenzyme for over 100 enzymes involved in numerous metabolic processes essential for immune cell function and development. Research suggests that vitamin B6 deficiency can negatively impact immune function, while adequate intake may contribute to a healthy immune response [17].

Mechanisms of Action

Vitamin B6 exerts its immunomodulatory effects through various mechanisms, including:

• Amino acid metabolism: Vitamin B6 is essential for the metabolism of amino acids, which are the building blocks of proteins. These proteins are crucial components of immune cells and are involved in various immune functions, such as antibody production and cell-mediated immunity [18].
• Immune cell development and function: Vitamin B6 plays a role in the proliferation and differentiation of diverse immune cells, encompassing T-lymphocytes, B-lymphocytes, and natural killer cells. It also influences the production of cytokines, which are signalling molecules that orchestrate communication between immune cells and regulate immune responses [18].
• Antibody production: Vitamin B6 plays a role in antibody production by B-lymphocytes, which are essential for humoral immunity [17].
• Regulation of inflammation: Vitamin B6 modulates the production of inflammatory mediators, helping to maintain a balanced immune response and prevent excessive inflammation [19].

Impact on Immune Function

Studies have investigated the association between vitamin B6 status and various aspects of immune function. Vitamin B6 deficiency has been linked to:

• Increased susceptibility to infections: This includes respiratory tract infections, such as the common cold, and gastrointestinal infections [20].
• Autoimmune disorders: Some studies suggest a potential link between vitamin B6 deficiency and an increased risk of autoimmune diseases, although the mechanisms are not fully understood [21]

Conversely, adequate vitamin B6 intake or supplementation has been shown to:

• Reduce the duration and severity of the common cold [20].
• Potentially reduce the risk of autoimmune disorders [21].

How ZMA is Enhanced with Magnesium Glycinate

To enhance the effects of ZMA on our immune systems, we replaced magnesium aspartate with magnesium glycinate in our ZMAN+ supplement. It improves the supplement through the following mechanisms:  

Improved Bioavailability

The amino acid glycine chelates with magnesium glycinate, forming a smaller molecule that the intestines absorb significantly better compared to other forms such as magnesium oxide or citrate [22]. This enhanced bioavailability translates to higher levels of magnesium reaching the bloodstream, allowing it to exert its beneficial effects on immune function more effectively.

Reduced Gastrointestinal Issues

Unlike some other magnesium compounds, magnesium glycinate is well-tolerated by the digestive tract. This makes it less likely to cause side effects like diarrhoea due to its gentler absorption process, when compared to magnesium citrate, magnesium oxide, and magnesium aspartate. This allows for consistent supplementation without compromising gut health, which can indirectly impact immune function. A healthy gut microbiome is crucial for optimal immune system function, and avoiding potential disruptions caused by magnesium supplementation is important.

Potential Immunomodulatory Effects of Glycine

The amino acid glycine, bound to magnesium in magnesium glycinate, possesses its own immunomodulatory properties. Studies suggest that glycine supplementation may enhance immune cell function and reduce inflammation [23].

Glycine’s potential contribution to immune function cannot be overlooked. Its potential to modulate immune function adds another layer of potential benefit specific to magnesium glycinate, when compared to other forms.

Conclusion

In this article, we have discussed how ZMA can affect your immune system. We have explained how ZMA works in the body and how it influences the production and function of immune cells, such as T cells, B cells, natural killer cells, and macrophages. We have also discussed how ZMA helps to regulate the inflammatory response and the production of antibodies and cytokines, which are molecules that coordinate the immune response.

In short, ZMA can be hugely beneficial for the immune system. It can help you fight illness and infections, and deficiency in any of the ingredients can be detrimental to your ability to stop getting ill in the first place, in addition to quickly recovering from such illnesses.

In addition to the mechanisms of typical ZMA supplements, we have explained how we improved it with ZMAN+. ZMAN+ goes beyond the typical ZMA capsule, not only using higher quality versions of Zinc and Magnesium, but also by adding in Vitamin D and Boron. Both of which contribute to immune function, fighting infection, and long term health and well-being.