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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.

Research analysis led by Kamal Patel.
All content reviewed by the Examine.com Team. Published: Aug 6, 2014
Last Updated:

Summary of ZMA

TL;DR - contains multiple supplements

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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Things To Know & Note

Primary Function:

Also Known As

Zinc Magnesium Aspartate

Do Not Confuse With

Zinc or Magnesium (Individual components)

Frequently Asked Questions about 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.

Scientific Research on ZMA

References

  1. Ebben M, Lequerica A, Spielman A. Effects of pyridoxine on dreaming: a preliminary study. Percept Mot Skills. (2002)
  2. De Souza MC, et al. A 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 study. J Womens Health Gend Based Med. (2000)