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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 and reviewed by the Examine 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.

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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

Primary Function:

Other Functions:

Also Known As

Zinc Magnesium Aspartate

Do Not Confuse With

Zinc or Magnesium (Individual components)

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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.

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