What Is ZMA, and Is It Worth Taking?

ZMA is a blend of zinc, magnesium, and Vitamin B6. It may increase muscle mass, boost immunity, control blood sugar, and provide other benefits.

ZMA is a popular health supplement for fitness enthusiasts, bodybuilders, and athletes.

ZMA, short for zinc magnesium aspartate, combines zinc, magnesium, and Vitamin B6. Some claim that ZMA can improve sleep, stamina, muscle strength, and muscle recovery.

However, peer-reviewed research and clinical studies haven’t confirmed these claims, raising doubts about the worth of taking ZMA.

Here, we’ll explore what ZMA is, how its components affect the body, and what people say about it to determine whether ZMA truly offers any positive effects.

ZMA is not the same as zinc or magnesium alone. It is a patented formula that combines both minerals with vitamin B, and sometimes other ingredients like melatonin, which helps regulate your internal clock.

The exact measurement of each ingredient in ZMA varies slightly among brands, but the typical dosage ranges for each component are as follows:

1. Zinc monomethionine: 20 to 30 milligrams
2. Magnesium aspartate: 350 to 450 milligrams
3. Vitamin B6 (pyridoxine): 7 to 12 milligrams

How do ZMA’s ingredients affect the body?

All three of ZMA’s ingredients are essential to the body and offer important benefits:

Zinc

Zinc is a trace mineral that supports the activity of enzymes responsible for cell metabolism. It improves immune system function, wound healing, protein synthesis, and cell division. It also supports growth and healthy development.

The recommended daily amount of zinc for most adults is eight to eleven milligrams, meaning that ZMA provides more than double that amount.

Magnesium

Magnesium is an abundant mineral that supports over 300 enzyme systems in the body. It contributes to energy production, nerve and muscle function, bone development, and blood sugar control.

The recommended daily amount of magnesium is between 310 and 420 milligrams, and ZMA supplements provide slightly more than that.

Vitamin B6

Vitamin B6 is a versatile vitamin that engages over 100 enzymes in various bodily functions. It plays a role in metabolism and cognitive development.

The recommended daily amount of vitamin B6 ranges from 1.2 to 1.7 milligrams, and ZMA supplements provide significantly more than that — around 620%.

What are the claims about ZMA benefits?

Although clinical studies do not yet support these claims, proponents of ZMA suggest that it provides several potential benefits:

ZMA may increase testosterone levels and build muscle mass

While this claim is central to taking ZMA, multiple studies have found no clinical evidence to support it.

It is more accurate to say that a deficiency in zinc or magnesium may result in reduced testosterone levels and difficulties in building muscle mass, but excessive intake is not necessarily better than the recommended daily amount.

ZMA could boost the immune system

While there is no direct evidence to support this claim, zinc improves wound healing and immune system function. Magnesium also assists in immune function, and vitamin B6 plays a critical role in immune function as well.

ZMA may help control blood sugar

Both zinc and magnesium can help regulate blood sugar levels and may assist in diabetes treatment.

ZMA might improve sleep

Zinc and magnesium have direct connections to sleep quality. ZMA may provide enough of both minerals to assist in sleep regulation.

ZMA may help with premenstrual syndrome (PMS)

Vitamin B6 and magnesium can help reduce bloating and other PMS symptoms.

ZMA could elevate mood

Magnesium intake can help minimize stress and reduce symptoms of depression and anxiety, thus supporting a better mood.

QUESTION

Are there any drawbacks to taking ZMA?

Some people who take ZMA report having strange dreams, but this data is anecdotal and not supported by research.

Although ZMA provides a higher dose of each ingredient than recommended, there are currently no side effects directly linked to taking ZMA. However, very high doses of the main ingredients may lead to specific problems:

• Excess zinc: headaches, vomiting, diarrhea, nausea, stomach cramps, loss of appetite, and dizziness
• Excess magnesium: diarrhea, nausea, vomiting, and stomach cramps
• Excess vitamin B6: numbness or pain in your hands and feet, as well as nerve damage

Is ZMA worth taking?

Whether ZMA is worth taking depends on your body’s zinc, magnesium, and vitamin B6 levels. If you have a deficiency in any of these areas, supplements like ZMA may help improve your levels. However, other supplement options that provide only one of ZMA’s three key ingredients may be more suitable.

Before starting a new supplement regimen, always consult your doctor to ensure you make the best dietary choices.

Sources:

– Diabetology & Metabolic Syndrome: "Effects of zinc supplementation on diabetes mellitus: a systematic review and meta-analysis."

– European Journal of Clinical Nutrition: "Possible roles of magnesium on the immune system," "Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement."

– International Journal of Environmental Research and Public Health: "The essential toxin: impact of zinc on human health."

– International Journal of Molecular Sciences: "Dietary Zinc Acts as a Sleep Modulator."

– Journal of Caring Sciences: "Effects of magnesium and vitamin B6 on the severity of premenstrual syndrome symptoms."

– Journal of the American Board of Family Medicine: "Magnesium intake and depression in adults."

– Journal of the American Geriatrics Society: "The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial."

– Journal of Immunology Research: "Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations."

– Journal of Inflammation Research: "Magnesium deficiency and increased inflammation: current perspectives."

– Journal of International Society of Sports Nutrition: "Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism."

– MMW Fortschritte der Medizin: "Long-term HRV analysis shows stress reduction by magnesium intake."

– Magnesium Research: "Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial."

– Molecular Medicine: "Zinc in human health: effect of zinc on immune cells."

– National Institutes of Health: "Magnesium," "Vitamin B6," "Zinc."

– Nederlands Tijdschrift voor Geneeskunde: "How much vitamin B6 is toxic?"

– Nutrients: "Zinc in Infection and Inflammation," "Zinc in Wound Healing Modulation."

– Nutrition: "Effect of magnesium supplementation on insulin resistance in humans: A systematic review."

– Total Shape: "10 Best ZMA Supplements (2022 Updated)."