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.

<a href="/supplements/zma/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;ZMA&lt;/h6&gt;&lt;p&gt;ZMA stands for zinc, magnesium, and aspartate. ZMA is an easy way to supplement these two minerals and vitamin B6.&lt;/p&gt;&lt;/div&gt;">ZMA</a> is a proprietary blend of <a href="/supplements/zinc/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Zinc&lt;/h6&gt;&lt;p&gt;Zinc is an essential mineral that is critical for the function of hundreds of enzymes. Consequently, it plays many roles, including in antioxidant enzymes, brain function, and the immune system. Zinc is most commonly taken to reduce the duration of respiratory infections and the common cold.&lt;/p&gt;&lt;/div&gt;">Zinc</a> bound to monomethionine, <a href="/supplements/magnesium/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Magnesium&lt;/h6&gt;&lt;p&gt;Magnesium is an essential dietary mineral that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. A lack of magnesium in the diet — which is common in modern societies — is associated with an increased risk of diabetes, cardiovascular disease, and other health conditions.&lt;/p&gt;&lt;/div&gt;">Magnesium</a> bound to aspartate, and the vitamin B6 (Pyridoxine). It is sometimes reported to give users 'weird, vivid dreams'.
This claim has not been investigated much, but a pilot study<a href="#ref-5" id="ref-link-5" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ebben M, Lequerica A, Spielman A. &lt;a href="https://www.ncbi.nlm.nih.gov/pubmed/11883552" target="\_blank" rel="noopener noreferrer"&gt;Effects of pyridoxine on dreaming: a preliminary study
&lt;/a&gt;&lt;/p&gt;Percept Mot Skills (2002 Feb)&lt;/div&gt;'>[5]</a> suggests that a dose of 250mg pyridoxine can alter dream perception in college aged men, through a hypothesized increased conversion of tryptophan to serotonin. This dose of B6, however, is much higher than that occurring in ZMA products; which tends to range in the 10-50mg range and usually at the lower end.
One other study has reported synergism between B6 and Magnesium in regards to anxiety reduction, when the subjects were women experiencing PMS;<a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;De Souza MC, et al. &lt;a href="https://www.ncbi.nlm.nih.gov/pubmed/10746516" target="\_blank" rel="noopener noreferrer"&gt;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
&lt;/a&gt;&lt;/p&gt;J Womens Health Gend Based Med (2000 Mar)&lt;/div&gt;'>[6]</a> it is theoretically possible that the ZMA formulation enhances the actions of pyridoxine allowing the previous research's results to be relevant.

Does ZMA cause weird dreams?

Men’s Health

ISSN exercise & sports nutrition review update: research & recommendations

Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength.

Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism

Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement

Effects of pyridoxine on dreaming: a preliminary study

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

ZMA is a supplement formulation composed of zinc monomethionine aspartate, magnesium aspartate, and vitamin B6 that is claimed to increase testosterone levels.<a href="#ref-1" id="ref-link-1" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kerksick CM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30068354" target="\_blank" rel="noopener noreferrer"&gt;ISSN exercise &amp;amp; sports nutrition review update: research &amp;amp; recommendations
&lt;/a&gt;&lt;/p&gt;J Int Soc Sports Nutr (2018 Aug 1)&lt;/div&gt;'>[1]</a> 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.<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Brilla et al.. &lt;a href="http://wikigimnasio.com/wp-content/uploads/Effects-of-a-Novel-Zinc-Magnesium-Formulation-on-Hormones-and-Strength.pdf" target="\_blank" rel="noopener noreferrer"&gt;Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength.
&lt;/a&gt;&lt;/p&gt;Journal of Exercise Physiology (2020)&lt;/div&gt;'>[2]</a> However, follow-up studies by independent groups have failed to replicate those initial results.<a href="#ref-3" id="ref-link-3" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Wilborn CD, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/18500945" target="\_blank" rel="noopener noreferrer"&gt;Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism
&lt;/a&gt;&lt;/p&gt;J Int Soc Sports Nutr (2004 Dec 31)&lt;/div&gt;'>[3]</a><a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Koehler K, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/17882141" target="\_blank" rel="noopener noreferrer"&gt;Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement
&lt;/a&gt;&lt;/p&gt;Eur J Clin Nutr (2009 Jan)&lt;/div&gt;'>[4]</a>

Thomas Solomon

Molly Gregas

Does ZMA improve weightlifting performance or cognitive function during partial sleep restriction?

Sleep Restriction

Muscle Gain & Exercise

Brady Holmer

Mike Murray

ZMA

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