ZMA Supplements

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ZMA is a combination of zinc, magnesium and vitamin B6, usually taken before bed. This range covers ZMA and similar zinc and magnesium formulas, including ZMAG and ZMAG-T, from Beast Labs, ATP Science, Optimum Nutrition, Day One Performance, NOW Foods, SAN and Force Factor.

Read the ZMA Supplements buying guide
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ZMA Supplements: buying guide

What is in ZMA

The original ZMA formula combines zinc (as zinc monomethionine and aspartate), magnesium (as magnesium aspartate) and vitamin B6. All three are essential nutrients:

  • Zinc is needed for normal immune function and for building protein and DNA.
  • Magnesium is needed for normal muscle and nerve function and for energy production.
  • Vitamin B6 helps your body use protein.

Many brands sell their own versions under different names, and some add herbal extracts or other minerals. Read the label to see exactly what you are getting.

What the research shows

ZMA is popular for sleep, recovery and testosterone. The controlled trials so far have not shown those effects in people who already get enough zinc:

  • Wilborn and colleagues (2004) gave 42 resistance-trained men either ZMA (30 mg zinc, 450 mg magnesium and 11 mg vitamin B6 a day) or a placebo for 8 weeks of training. There was no difference in testosterone, IGF-1, cortisol, strength or body composition.
  • Koehler and colleagues (2009) gave ZMA to 14 regularly exercising men who already ate enough zinc. Their blood zinc rose, but their testosterone did not change.

Where ZMA can help is filling a gap. If your diet is low in zinc or magnesium, a supplement helps you reach your daily needs. If your diet already covers them, research does not show an extra benefit for training.

Check the dose against Australian limits

These are Australia's nutrient reference values for adults aged 19 and over.

Nutrient Recommended intake, men Recommended intake, women Upper level
Zinc 14 mg 8 mg 40 mg a day, all sources
Magnesium 400 to 420 mg 310 to 320 mg 350 mg a day from supplements
Vitamin B6 1.3 to 1.7 mg 1.3 to 1.5 mg 50 mg a day
  • Magnesium: the upper level applies to magnesium from supplements, not food. Some ZMA-style products give more than 350 mg per serve, as the study product above did. Check the label and use the lowest serve that suits you.
  • Vitamin B6: the TGA warns that vitamin B6 can cause peripheral neuropathy, and that the risk cannot be ruled out below 50 mg a day. Since March 2022, products with more than 10 mg a day must carry a warning. If you get tingling, burning or numbness, usually in your hands or feet, stop taking it and see your doctor as soon as possible.
  • Add up all your products. Multivitamins, pre-workouts and energy drinks can also contain zinc, magnesium and vitamin B6.

How to take it

Follow the directions on your product's label. In the 2004 study above, ZMA was taken 30 to 60 minutes before bed. Some labels also say not to take it with calcium-rich foods or calcium supplements, so check yours.

Popular ZMA at Supps247

Related categories

If you only want one of the nutrients, see our zinc and magnesium ranges. For evening routines, browse sleep support and recovery supplements.

Sources: Wilborn et al., Effects of ZMA supplementation on training adaptations (JISSN, 2004); Koehler et al., Serum testosterone after a high-dose zinc supplement (European Journal of Clinical Nutrition, 2009); NHMRC: Zinc; NHMRC: Magnesium; NHMRC: Vitamin B6; TGA: Medicines containing vitamin B6.

Order online with Australia-wide delivery, free on orders of $99.99 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. Supplements should not replace a balanced diet. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

ZMA Supplements: questions and answers

Does ZMA boost testosterone?
The controlled trials so far say no, at least in people who already get enough zinc. An 8-week study of 42 resistance-trained men found no difference in testosterone, IGF-1, strength or body composition between ZMA and a placebo. A second study in 14 exercising men with enough zinc in their diet found blood zinc rose, but testosterone did not change.
Does ZMA help you sleep?
Many people take ZMA before bed for sleep, but there is little good research on ZMA and sleep. If sleep is your main goal, start with sleep habits such as a regular bedtime and less caffeine later in the day, and talk to your doctor if poor sleep keeps going. Our sleep range has other options.
What is the difference between ZMA, ZMAG and ZMAG-T?
ZMA started as one specific formula of zinc, magnesium and vitamin B6. Names such as ZMAG and ZMAG-T are individual brands' own zinc and magnesium formulas, and some add other ingredients. They are not identical, so compare the amount of each nutrient per serve on the label rather than going by the name.
Can I take ZMA with a multivitamin or pre-workout?
Often yes, but add up the totals first. Multivitamins, pre-workouts and energy drinks can also contain zinc, magnesium or vitamin B6. For adults, keep zinc at or under 40 mg a day from all sources, magnesium from supplements at or under 350 mg a day, and vitamin B6 at or under 50 mg a day.
Is ZMA suitable for women?
It can be, if the amounts fit. Women's recommended intakes are lower than men's: 8 mg of zinc and 310 to 320 mg of magnesium a day. Check the amounts per serve and stay under the upper limits. If you are pregnant or breastfeeding, talk to your doctor before taking it.
Is the vitamin B6 in ZMA safe?
The TGA warns that vitamin B6 can cause peripheral neuropathy, a type of nerve damage, and that the risk cannot be ruled out below 50 mg a day. Since March 2022, products with more than 10 mg a day must carry a warning. If you get tingling, burning or numbness in your hands or feet, stop taking it and see your doctor as soon as possible.

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