Last Updated: March 13, 2023

ZMA stands for zinc, magnesium, and aspartate. ZMA is an easy way to supplement these two minerals and vitamin B6.

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ZMA is most often used for


ZMA is a supplement formulation composed of zinc monomethionine aspartate, magnesium aspartate, and vitamin B6 that is claimed to increase testosterone levels.[1] Supplementation with ZMA was first tested in humans by the supplement’s manufacturer, which found that ZMA raised testosterone levels and increased muscle strength and power in athletes.[2] However, follow-up studies by independent groups have failed to replicate those initial results.[3][4]

What else is ZMA known as?
Note that ZMA is also known as:
  • Zinc Magnesium Aspartate
ZMA should not be confused with:

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  1. ^Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RBISSN exercise & sports nutrition review update: research & recommendationsJ Int Soc Sports Nutr.(2018 Aug 1)
  2. ^Brilla et al.Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength.Journal of Exercise Physiology.(2020)
  3. ^Wilborn CD, Kerksick CM, Campbell BI, Taylor LW, Marcello BM, Rasmussen CJ, Greenwood MC, Almada A, Kreider RBEffects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and CatabolismJ Int Soc Sports Nutr.(2004 Dec 31)
  4. ^Koehler K, Parr MK, Geyer H, Mester J, Schänzer WSerum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplementEur J Clin Nutr.(2009 Jan)
  5. ^Ebben M, Lequerica A, Spielman AEffects of pyridoxine on dreaming: a preliminary studyPercept Mot Skills.(2002 Feb)
  6. ^De Souza MC, Walker AF, Robinson PA, Bolland KA synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover studyJ Womens Health Gend Based Med.(2000 Mar)