ZMA is one of the most talked-about sports supplements on the market. It gets hyped up for being able to improve sleep, boost testosterone levels, increase energy, and much more. However, the science behind ZMA supplements isn’t so cut and dry. Here is what you need to know about ZMA before supplementing.
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Best ZMA Supplements
At first, all ZMA supplements can seem the same. They all have the same ingredients and amounts (30mg of zinc aspartate, 450mg of magnesium aspartate, and 10.5mg of B6). All ZMA supplements are also formulated as capsules.
So, what makes one ZMA supplement different from another?
It really comes down to the quality of the ingredients. For this, you’ll have to check out the reputation of the company making the ZMA supplement.
1. Optimum Nutrition ZMA
Optimum Nutrition is one of the major supplement manufacturers in the world. Their ZMA supplement is made in the USA in Illinois. Their facilities are state of the art and the company does a good job of controlling quality. Because they are such a large, popular manufacturer, they are able to sell a quality ZMA supplement at affordable prices.
Features:
- Award-winning manufacturer
- Excellent quality control standards
- Made in the USA
- 90, 180, and 200 count available
- Gelatin capsules
2. NOW Sports ZMA
The NOW brand has been around since 1968 and is currently one of the most reputable manufacturers of affordable supplements. Unlike a lot of other cheap supplement makers, NOW actually maintains their own facilities, which means they control the quality of the products.
Features:
- Made in the USA
- GMP assured quality
- A-Class accredited inspection body
- Non-GMO
- 90 and 180 count available
- Gelatin capsules
3. PrimaForce ZMA
PrimaForce is a lesser-known supplement manufacturer, and they don’t give out too much information about their production and testing procedures. However, a lot of users are very happy with PrimaForce products. They only sell their ZMA supplement in 180 counts, which is why they can keep the prices so low. If you want a super-cheap ZMA supplement that is still great quality, this is a good pick.
Features:
- Made in the USA
- GMP assured quality
- 180 count
- Cellulose capsules
4. Twinlab ZMA Fuel Capsules
Twinlab has been around since 1968 and has grown to a huge vitamin and supplement manufacturer. They own many other popular supplement brands too (including NutraScience Labs). They have a manufacturing plant in Utah. However, they don’t guarantee that all of their products are produced there. Note that this ZMA supplement is a bit pricier than the others. Basically, you are paying for the reputation of the Twinlab brand name.
Features:
- HPCL tested
- GMP assured quality
- 90 count
- Gelatin capsules
5. MET-Rx ZMA
MET-Rx has been around for 20+ years and is probably best known for their meal replacement bars. While they don’t guarantee the same level of quality as some of the other ZMA supplements reviewed above, their ZMA is made in the USA. They get great reviews from users and are very affordable.
Features:
- Made in the USA
- 90 count
- Gelatin capsules
The Winner?
If I had to choose just one best ZMA supplement, I’d go with the NOW brand ZMA. Not only is the product made in the USA under the highest quality standards, it is also one of the cheapest ZMA supplements you’ll find. You can’t go wrong with this blend of quality and affordability.
What Is ZMA?
ZMA is the patented name for a formula of 30mg zinc monomethionine aspartate, 450mg magnesium aspartate, and 10.5mg vitamin B6.
The formula was created by Victor Conte in the late 1990s. Any supplement can contain zinc, magnesium, and B6. However, in order for the supplement to market under the name ZMA, it must get approval from SNAC Systems, the company which holds the ZMA trademark patent.
Thus, you can find “zinc-magnesium aspartate” supplements on the market with the exact same ingredients and amounts as ZMA. However, without approval, they can’t be labeled ZMA.
Note that it is very important that the aspartate forms of zinc and magnesium are used for ZMA supplements. The chelate, sulfate, and citrate forms commonly found in supplements are not absorbed as well.
Research Behind ZMA
Even though ZMA is really popular and many athletes swear that it is their favorite supplement, there is actually very little research about ZMA.
The study which always gets cited as evidence for ZMA is this one by Western Washington University. During the study, NCAA Division II football players took ZMA for 8 weeks. The players taking ZMA had 2.5 times greater muscle strength gains than those who did not take ZMA.
However, you need to keep in mind that the study was led by a manufacturer of ZMA. The results are still impressive, but you can’t rule out bias. (2)
Benefits of ZMA
While the ZMA formula hasn’t been extensively studied, the individual components of ZMA have each been highly studied. Each of the ingredients can have huge health benefits, especially if you are deficient in zinc or magnesium (which many people are).
Zinc Benefits:
Zinc is one of the most important nutrients for athletes as it has a major role in cell metabolism and tissue repair. The WHO estimates that zinc deficiency prevalence is about 17% worldwide, though numbers are lower in the developed world like the USA. (3)
- Helps regulate testosterone
- Increases levels of growth hormone and insulin-like growth factor (IGF-1)
- Improves recovery between workouts
- Supports reproductive health
- Boosts immunity
- Acts as an antioxidant
- Improves insulin sensitivity (4, 5)
Magnesium Benefits:
Magnesium is a common mineral deficiency with up to 68% of Americans not getting adequate amounts. Some go as far as calling magnesium deficiency a pandemic. (6)
For athletes, magnesium is incredibly important for both anaerobic and aerobic energy production. It is also involved in recovery, so even mild deficiencies of magnesium can affect your gains.
- Helps balance hormones
- Fights inflammation
- Improves muscle recovery
- Needed for explosive movements (like vertical jumping)
- Synthesizes fat
- Required for muscle contractions
- Improves sleep
- Needed for bone strength
- Strengthens immunity (7, 8)
B6 Benefits:
B6 deficiency is rare in the developed world, but athletes might still benefit from taking it. Athletes have higher nutrient requirements to support their active lifestyles, and they often sweat out a lot of their B6. These are just some of the benefits of B6 for athletes.
- Helps convert protein into energy
- Promotes muscle building through amino acid metabolism
- Aids in cell repair
- Used for producing red blood cells
- Converts creatine into creatine phosphate (9, 10)
ZMA Supplement Claims
When you read about ZMA supplements, you’ll hear all sorts of claims about how it can help performance. Again, I want to make it clear that the specific ZMA formula hasn’t been widely studied. Here’s what the existing research does say about the top ZMA claims:
ZMA for Boosting Testosterone:
Various studies have found that taking ZMA can increase testosterone levels, which in turn will help you get more muscle gains. However, whether or not ZMA will boost testosterone largely depends on whether you are deficient.
If you already have adequate zinc, then ZMA probably won’t do much for your testosterone levels. I highly recommend that you get regular blood tests to check for nutrient deficiencies. Zinc deficiency is very common and can take a huge toll on your health! (11)
ZMA for Boosting Growth Hormone:
To make growth hormone, your body needs zinc, magnesium, testosterone, and insulin. In this way, taking ZMA can help boost growth hormone and thus athletic performance. Zinc and magnesium are also important for counteracting cortisol (the stress hormone), which is known to lower growth hormone.
However, as with testosterone, this largely depends on whether you are deficient in these nutrients in the first place. Again, I stress how important it is to get a nutrient deficiency test! (12)
ZMA for Increasing Muscle Gains:
The commonly-cited ZMA study done with NCAA athletes found that taking ZMA did increase muscle gains. Beyond this study, there is tons of research on how zinc and magnesium help build muscle tissue and aid in repair. The good thing is that these benefits seem to occur regardless of whether you are deficient in zinc or magnesium to begin with.
ZMA for Improving Sleep:
Here is where ZMA absolutely comes through. The magnesium in the ZMA formula is required to calm down cells and nerve receptors.
If you want to grow as an athlete, sleep is incredibly important. During sleep is when your muscles will make their biggest gains. Sleep is also going to help you fight off post-workout inflammation, making it possible for you to hit the gym harder the next day. (14)
A great thing about ZMA is that it doesn’t just help you get to sleep, but helps you sleep better. Even if you aren’t getting a full night’s rest, you’ll still feel more rested with ZMA. (15, 16)
Who Should Take ZMA?
If you are eating a balanced diet that consists of red meat, leafy greens, and legumes, then you probably don’t need to take ZMA. However, you could still benefit from taking ZMA if you fall into one of these groups:
- Athletes and people doing intense exercises: The ZMA will help you increase gains and recover faster. A lot of athletes swear by it.
- Aging people: Age causes a lot of sleep-related problems. As you age, taking ZMA can help you sleep better and also have more energy.
- People with nutrient deficiencies: Lots of people are deficient in zinc and magnesium. Have your levels checked. If deficient, talk to your doctor about taking ZMA (and any other nutrients you are lacking!).
- People who want a nutrient “insurance”: Taking ZMA can act as insurance for days when your diet is less than ideal.
How to Take ZMA for Best Results
ZMA should be taken approximately 30 to 60 minutes before going to bed. Take ZMA on an empty stomach so it is absorbed while you are sleeping. Avoid taking ZMA with calcium because it will interfere with the absorption of zinc.
ZMA Stacks
Some zinc-magnesium aspartate supplements contain other ingredients to provide an extra boost. You can also make your own ZMA stacks by taking additional supplements.
- Creatine and Glutamine: This is especially good as a strength stack. The creatine helps recovery, glutamine helps increase testosterone levels and aids in sleep. The B6 in ZMA converts creatine to creatine phosphate so you utilize the stack better.
- HMB: When stacked with ZMA, this is great for fueling you through high intensity (HIIT) training and aiding in recovery.
- Tribulus Terrestis: This herb has been studied and has been shown to increase levels of luteinizing hormone, which in turn triggers testosterone growth. This is great for boosting strength.
- 5-HTP and Melatonin: If you are having trouble sleeping, this ZMA stack should help you get some zzz’s. (17, 18)
Side Effects of ZMA
The most common side effect of ZMA is weird, vivid dreams. A lot of people who take ZMA will report this.
Aside from the weird dreams, there aren’t known risks or side effects of ZMA. However, taking too much magnesium can cause diarrhea. High amounts of B6 can result in nerve damage. Taking too much zinc can interfere with copper absorption. Very high dosages of ZMA can mess with your cholesterol levels as well.
The amount of zinc and magnesium in ZMA supplements doesn’t come close to putting you above healthy daily limits though. So, unless you are eating tons of oysters every day (a zinc superfood) or soaking in Epsom baths (which provide magnesium), you probably won’t experience any side effects. (19, 20)
Last update on 2024-10-29 UTC -5 / Affiliate links / Images from Amazon Product Advertising API - Details
