ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. B6 may boost energy.
ZMA makers claim that increasing these three nutrients in your system can build muscle strength and stamina, speed muscle recovery, and improve the quality of your sleep.
But there’s not a lot of research to back that up.
In 2000, researchers gave ZMA supplements...
Witch hazel may bring some relief from hemorrhoids or skin irritations and lessen minor bleeding. Witch hazel extracts contain antioxidant compounds that may protect against sunburn and aging from the sun.
But the evidence is thin on its use for other conditions. Researchers have more work to do to demonstrate its effectiveness.
These are typical dosages of witch hazel:
By mouth: 2 grams of dried leaves three times daily or as a tea
On the skin: 5 to 10 grams of leaf and bark simmered in 250 milliliters of water or undiluted
As an alcohol extract (commonly available in pharmacies): Saturate a piece of cloth and apply to the affected area.
Rectal area. By suppository,use 0.1 to 1 gram leaf and bark applied one to three times daily. When applied to anal area, witch hazel water may be applied up to six times a day or after bowel movements.
Can you get witch hazel naturally from foods?
Witch hazel is not found naturally in foods.
What are the risks of taking witch hazel?
Witch hazel is relatively safe.
Side effects. Stomach upset may result from taking witch hazel by mouth. When you apply it to skin, it may, rarely, cause inflammation (contact dermatitis). But even children tend to tolerate it well on the skin.