Quick Navigation

ZMA

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

Our evidence-based analysis on zma features 2 unique references to scientific papers.

Kamal Patel
Research analysis led by .
Reviewed by
Examine.com Team
Last Updated:

Summary of ZMA

Primary information, health benefits, side effects, usage, and other important details

ZMA is a patented formulation, which contains zinc, magnesium, and vitamin B6.

It is claimed to increase testosterone levels, but there is no evidence to suggest that this occurs in healthy men. Though men with zinc deficiencies can supplement zinc to fix their deficiency and increase their testosterone levels, there is no evidence to suggest this occurs in men with no deficiency.

Aspartate has also been claimed to increase testosterone, but it is in too low of a dose in ZMA to have any effect on testosterone.

Despite ZMA’s lack of effect on testosterone levels, it can be a useful supplement for people that lack zinc and magnesium.

💊 Get unbiased supplement information


Frequently Asked Questions and Articles on ZMA

Does ZMA cause weird dreams?
It is possible that ZMA can cause weird dreams, and the anecdotes support this; however, since this has not been directly investigated the best 'proof' that can be given is weak.
Read full answer to "Does ZMA cause weird dreams?"

Things to Note

Other Functions:

Primary Function:

Also Known As

Zinc Magnesium Aspartate

Do Not Confuse With

Zinc or Magnesium (Individual components)

Get our free 5-day course on the essentials of supplementation.

At Examine.com, our incentives line up with yours — getting unbiased information. That's why we don’t sell any advertising or supplements.

Join over 250,000 people who have learned about effective versus overrated supplements, tips for buying supplements, and how to combine supplements for safety and efficacy.

Research Breakdown on ZMA

Click here to see all 2 references.

This page is regularly updated, to include the most recently available clinical trial evidence.

Each member of our research team is required to have no conflicts of interest, including with supplement manufacturers, food companies, and industry funders. The team includes nutrition researchers, registered dietitians, physicians, and pharmacists. We have a strict editorial process.

This page features 2 references. All factual claims are followed by specifically-applicable references. Click here to see the full set of research information and references for ZMA.

Examine.com is intended to be used for educational and information purposes only. Examine.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Examine.com. If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Examine.com.

Examine.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Examine.com and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Examine.com.

Supplements

Articles

Health Topics

NERD

Personalized

Protein Intake Guide

About

Never miss an update!

Your e-mail is safe with us. We don’t share personal data.

This website is certified by Health On the Net Foundation. Click to verify.