icon-account icon-glass

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

CATEGORIES

How Super Supplement ZMA Can Improve Your Health And Wellbeing

8th August 2022

Fitness Health

8th August 2022

By Beth Shelper

If you’re looking for an article that breaks down the science surrounding the popular ZMA supplement – hello there. We’re glad you could make it.

Zinc Magnesium Aspartate, which is more commonly referred to as ZMA (as it’s a bit less of a mouthful), is a hugely popular supplement that combines the benefits of minerals Zinc, Magnesium and Vitamin B6. ZMA supplements are widely used as a result of this killer combination, as the benefits of these supplements alone (let alone with each other) are beneficial to your overall health in a heap of really great ways.

You may be thinking - why are these vitamins and minerals combined, and is that advised?  Well, here at Innermost we are huge advocates for the benefits of ZMA. Any supplements that pack the benefits of all three of these vital supplements into one easy source is a no brainer to us. In fact, we love the benefits so much, that we’ve included ZMA into The Recover Capsules to help improve your performance and enhance your recovery.

Before you start implementing ZMA into your routine, it’s good to read into some research and facts surrounding the supplement. That’s where we come in! So let’s dive into some of that all-important information and get you on board and clued up with all things ZMA supplements, shall we?

What is ZMA?

As above, ZMA is made up of three core components: Zinc, Magnesium and Vitamin B6. There’s been a lot of research into the effectiveness of ZMA supplements, with many of these studies concluding that athletes that implemented the supplement into their routine saw significant increases in performance and strength.

Let’s break down these nutrients and find out some more about their feel-good effects on our health, wellness and performance levels.

Zinc

Zinc is a great boost to your immune system due to the nutrient's essential role in immune cell functioning. Zinc is naturally occurring, with many people choosing to take ZMA supplements to enhance their zinc levels, as zinc has been linked to an in increase their metabolism.

Magnesium

The benefits of magnesium are huge. We won’t go into too much detail here, as we’ve written an overview surrounding the benefits of magnesium supplementation here. But simply put, adding Magnesium into your diet is beneficial in reducing anxiety levels, helping with migraines and boosting exercise performance – to name but a few benefits.

Vitamin B6 

Vitamin B6 is found naturally in many foods that you most likely already incorporate into your diet, including:

  • Beef
  • Vegetables
  • Non-citrus fruits
  • Tuna
  • Chickpeas 

This vitamin is often taken as a supplementation due to it's important role in regulating your memory and maintaining your mood. Vitamin B6 is also a key player in the creation of red blood cells, so it's important that you maintain healthy levels of this vitamin in your diet.

Who takes ZMA?

Generally speaking, ZMA is a pretty popular supplement amongst groups such as bodybuilders, high-intensity athletes and those that train regularly. This is because of the range of benefits that supplementation presents, which helps in areas ranging from sleep quality to muscle growth.

Many athletes also opt to take ZMA supplements as a healthy, natural replacement for anabolic steroids, due to the risks that taking these carry.

The health benefits of ZMA

Strap in, because this list is pretty long.

  • Improves physical endurance levels
  • Enhances recovery processes
  • Boosts muscle growth
  • Aids in sleep quality
  • Improved immunity
  • Ups your mood
  • Helps control blood sugar levels
  • Reduces inflammation
  • Aids weight-loss
  • Reduces your appetite

So, should I be taking ZMA supplements?

The answer to this can come from asking yourself a couple of pretty simple questions:

  • Are you feeling tired at the end of everyday?
  • Are you struggling to incorporate Zinc, Magnesium or B6 into your diet?
  • Could you do with that extra boost?

If the answer to any of the above questions is yes, then we would wholeheartedly recommend you give ZMA supplements a try.

Are there any health risks?

As with everything we put into our body, it’s important to know if there are any risks. With ZMA, there are no known side effects, but as with all supplementations, ensure you are taking the correct, recommended daily dose.

The Recover Capsules

When starting to incorporate a new supplement into your routine, you might be feeling a little bit overwhelmed with who to trust and where to start. Formulated by leading nutritionists, The Recover Capsules include ZMA as well as other active ingredients such as Selenium and Vitamin D.

Summary

Basically, ZMA supplements improve your health and wellbeing in a wealth of areas, so you can see why it’s pretty popular with fitness enthusiasts.

If you’re looking to improve your performance, ZMA supplementation will assist in any deficiencies as a result of your diet plan. For example, body builders commonly focus on a protein-rich diet, leaving room for zinc deficiency. If you’re looking to improve your sleep, the included zinc and magnesium will help you on you out with that.

It’s all about the balance.

References

  • Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Ann. Biol. Res, 4, 163-168. Click here.
  • Khorsandi, H., Nikpayam, O., Yousefi, R. et al. (2019). Zinc supplementation improves body weight management, inflammatory biomarkers and insulin resistance in individuals with obesity: a randomized, placebo-controlled, double-blind trial. Diabetol Metab Syndr 11, 101.Click here.
  • Sheykh, A. V. D. & Bordbar, S. (2012). Effect of ZMA supplement alone and in combination with carbohydrates, with six weeks of resistance training on anabolic hormone levels and cellular damage indexes in untrained males. Click here.
< Older post Newer post >

Product Spotlight

The Recover Capsules. These nootropic capsules contain research-backed ingredients that support the recovery process, reduce inflammation, and regulate hormone activity.

The Recover Capsules
Our daily capsules to help speed up physical and mental recovery, reduce inflammation and regulate optimal hormone activity. Start your Innermost journey today.
Team Favourite

Need Expert Advice?

Take the quiz

Take the quiz

If you're not sure where to start, take our 5 minute health consultation to get product recommendations tailored to your goals.
Read more

Other Insights

Halal Collagen Cover Image

Understanding Halal Collagen: A Guide to Quality, Sourcing & Supplements

Collagen has become a staple in many modern wellness routines, used to support everything from skin health to recovery and joint function. But as its popularity has grown, so too has the need for greater clarity around what’s in these products - and how they’re made. Case in point - halal collagen. Unlike other supplement ingredients, collagen is typically derived from animal sources. This makes its suitability under halal dietary guidelines less straightforward. Two collagen powders may look almost identical on the surface, yet differ significantly in how they are sourced, processed, and certified, meaning that one might be halal compliant and the other not so much. For anyone looking to incorporate collagen supplements into their routine, understanding these differences matters. This guide breaks down what exactly makes collagen halal and non halal, where confusion often comes in, and how to choose a supplement that aligns with both your values and your expectations for quality. What is halal collagen? Halal collagen refers to collagen that has been produced in accordance with Islamic dietary laws. While the term “halal” is often associated with food, the same principles apply to supplements, including collagen powders and capsules. In practice, this means that halal collagen must meet specific criteria across its entire lifecycle - not just in its final ingredient form. What makes collagen halal certified? Determining whether collagen is halal goes far beyond scanning an ingredient label. Collagen itself is most sourced from bovine (cow) or marine (fish) origins. Whether either is considered halal depends not only on the source, but on how it has been handled from extraction through to final production. Halal sourcing The sourcing of collagen is the first step to halal certification. Firstly, for a collagen product to be halal it must be sourced from a halal permissible animal such as cattle (bovine collagen) or fish (marine collagen). For bovine collagen, animals must be raised and slaughtered according to halal principles and Islamic rites collectively known as Zabiha. This includes: Invocation of Allah's name (Tasmiyyah) at the moment of slaughter. A swift cut to the throat to ensure humane treatment. Slaughtering conducted by a sane adult Muslim. The animal must also be healthy at the time of slaughter. Without the above considerations, collagen supplements cannot be considered permissible, regardless of quality. Halal processing Processing is the next critical factor in halal collagen certification. Collagen extraction often involves enzymes or chemical treatments to isolate and refine the protein. This hydrolysis process often uses enzymes to break down collagen into peptides. These enzymes must be plant-based (e.g., papain) or sourced from halal-certified animals; porcine-derived enzymes (like porcine trypsin) are forbidden. If any of these substances are derived from non-halal sources, the integrity of the product is compromised. Any solvents or processing aids used during extraction must also be free from ethanol or other non-halal alcohols. Halal collagen certification also ensures that no prohibited additives, such as non-halal gelatine carriers or animal-based anti-caking agents, were introduced during the manufacturing process. Halal Manufacturing Manufacturing standards are also highly important in making collagen supplements halal certified. Even when ingredients are halal, shared facilities or inadequate controls can introduce cross-contamination. As such, the manufacturing of halal collagen must follow the below guidelines: Non cross contamination: certified products are produced under strict conditions that ensure separation from non-halal substances throughout production, storage, and packaging. Complete surface cleaning: If a facility handles both Halal and non-Halal products, a rigorous, religiously supervised deep cleaning (often called Samak or Taharah) must occur between runs. Auditors must verify that no "Najis" (unclean/prohibited) residues remain. Common Misconceptions About Halal Collagen As collagen has become more widely used, a number of assumptions have emerged around its suitability within a halal diet. These are some of the most common. Collagen is Halal be default: because collagen is a natural protein, it’s easy to assume it meets dietary requirements. In reality, its origin and processing determine whether it is permissible. Marine collagen is always halal: While often suitable, this still depends on how the collagen is produced and whether non-halal substances are introduced during processing. Hydrolysed collagen is always halal: As with other forms of collagen, halal permissibility depends entirely on its source and production. There is also a tendency to equate “clean” or “natural” products with halal compliance. While these qualities can overlap, they are not the same. A supplement may be free from additives and still not meet halal standards. Benefits of halal collagen When halal collagen is produced with quality and integrity in mind, it can support a range of wellness goals. While we’ve spoken about these before, however below are some of the key benefits of halal collagen: It plays a role in maintaining skin structure and elasticity. Supports joint function and contributes to recovery following physical activity. They form part of a broader approach to looking, feeling, and performing at their best. These benefits are closely linked to how the collagen is sourced and formulated. Products that prioritise transparency, clean processing, and effective formats - such as hydrolysed collagen peptides - are more likely to deliver consistent results. For those seeking halal collagen supplements, this alignment between quality and compliance becomes key. How to choose a halal collagen supplement? Choosing a halal collagen powder or supplement should feel straightforward, but in practice it often requires a closer look. Below are some of the key things you should look for when purchasing halal collagen supplements: Certification is the most reliable starting point. A recognised halal certification confirms that the product has been assessed across sourcing, processing, and manufacturing. Clear information about where the collagen is sourced and how it is produced can indicate a more considered approach to formulation. The type of collagen also matters. Hydrolysed collagen peptides are widely used because they integrate easily into daily routines and are readily utilised by the body. The overall experience of the product. Taste, mixability, and ease of use all contribute to whether a supplement becomes part of a consistent routine - which is ultimately where results are seen. Is Innermost halal? In short, yes. Innermost products are halal certified, meaning they meet strict standards across sourcing, processing, and production. This ensures that every stage of development aligns with halal requirements. Innermost’s The Glow Blend contains high quality halal certified hydrolysed bovine collagen peptides and is formulated to support your skin and overall wellbeing, with extra nutrients like hyaluronic acid, vitamin C, biotin and folate. Alongside certification, our Innermost proteins and supplements focuses on clean, effective formulations designed to support real results. We prioritise ingredient quality, avoid unnecessary additives, and create products that fit seamlessly into everyday routines. If you’re looking for a collagen supplement that aligns with both your nutritional goals and your values, explore the Innermost range to find a halal-certified option that fits seamlessly into your routine. References Permadi, S., Ujilestari, T., Hakim, L et al. Characteristics and Applications of Collagen from the Animal By-Product as a Potential Source for Food Ingredients. Permadi et al. Reviews in Agricultural Science. 2024, 327-346. Click here. Aslan., H. The influence of halal awareness, halal certificate, subjective norms, perceived behavioral control, attitude and trust on purchase intention of culinary products among Muslim costumers in Turkey. International Journal of Gastronomy and Food Science. 2023. Click here. Schmidt, M. M. et al. Collagen extraction process. International Food Research Journal. 2016. Click here.
Read more
The Ingredient We Almost Didn't Put In The Energy Booster

The Ingredient We Almost Didn't Put In The Energy Booster

There's a question we ask about every ingredient before it goes into a product. Not "is this trending?" Not "does it look good on the label?" Just: does the evidence actually support putting this in? Most of the time, that question is straightforward. Either the research is there or it isn't. But occasionally you land on an ingredient where the science says yes and something else gives you pause. That's where formulation gets genuinely interesting. Beta alanine was one of those decisions. What Beta Alanine Actually Does Most people who've taken a pre-workout have felt beta alanine without knowing it. It's the ingredient responsible for the tingling sensation you get in your face, your neck, your hands. That feeling has a name: paraesthesia. It's harmless. But it's also the reason we nearly left beta alanine out. Before I get to that, the science. Beta alanine is a non-essential amino acid. On its own, it doesn't do very much. But inside muscle tissue, it binds with another amino acid called histidine to form something called carnosine. And carnosine is where the real work happens. During intense exercise, your muscles produce hydrogen ions as a byproduct of energy production. It's the build-up of those hydrogen ions, not lactic acid as most people think, that causes the burning sensation and the drop-off in performance. Carnosine acts as a buffer. It mops up those hydrogen ions and delays the point at which fatigue kicks in. The research on this is substantial. A 2012 meta-analysis published in the journal Amino Acids, covering over 40 studies, found that beta alanine supplementation consistently improved exercise capacity, particularly in high-intensity efforts lasting between one and four minutes. The effect size was meaningful and reproducible. This wasn't a promising pilot study. It was a decade of accumulated evidence pointing in the same direction. In practical terms: more reps before failure. More output before you hit the wall. Sustained performance over a longer window. So why the hesitation? The decision we almost got wrong The tingling. Not because it's dangerous. It isn't. The paraesthesia from beta alanine is a well-understood pharmacological response and there is no evidence of harm at the doses used in supplementation. But we had a real concern: if someone takes The Workout Blend for the first time and feels an unexpected tingling in their face, and nobody told them it was coming, we've just lost their trust. Possibly permanently. The easy path was to leave it out. Plenty of pre-workout formulas do exactly that, either because they're being cautious or because they want a smoother consumer experience. No ingredient, no explanation required. We talked about it a lot. And the conclusion we kept coming back to was this: removing an ingredient with strong evidence because it might confuse people is not how we want to make formulation decisions. That's the same logic that leads brands to include ingredients with weak evidence because they're more familiar, more comfortable, more sellable. The answer wasn't to remove it. The answer was to be upfront about it. The tingling means the beta alanine is working. It's a real physiological response to a real ingredient doing a real thing. If we believe in the science, we include the ingredient and we explain what's happening. That felt like the right standard to hold ourselves to. What the rest of the market does Most pre-workout formulas fall into one of two categories.The first is the stimulant-heavy formula. Stacked with caffeine at doses that produce a short spike, a noticeable crash, and not much else underneath. These sell well because the immediate sensation of energy feels like evidence that something is working. It often isn't, not in any meaningful physiological sense beyond what caffeine alone would do. The second is the proprietary blend. A long list of ingredients with no disclosed amounts, making it impossible to know whether any of them are present at doses that match the research. Proprietary blends let brands list an ingredient without committing to a dose that would actually work. Both approaches optimise for perception. Neither optimises for performance. What I'd recommend The Energy Booster (soon to be renamed to The Workout Blend) contains beta alanine alongside citrulline malate, which supports nitric oxide production and blood flow during training, BCAAs at a 2:1:1 ratio to safeguard lean muscle, and natural caffeine from guarana for sustained energy without the spike you get from synthetic sources. The formulation is built around what the research supports at doses that match the evidence. If you feel the tingling the first time you take it, that's the beta alanine. It's normal, it fades within 20 minutes or so, and it's a sign the formula is doing what it's supposed to do.
Read more