Weak evidence · Sleep & stress
ZMA
also: Zinc, magnesium and vitamin B6
Sold for testosterone, recovery and sleep
Weak evidence
Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
The idea comes from a study in American football players (Brilla and Conte, 2000) that found more testosterone and strength. In a later study in trained men (Wilborn et al., 2004), total and free testosterone did not change compared with placebo. Zinc and magnesium can top up a deficiency, but in someone who gets enough, an effect on testosterone has not been shown. Whether ZMA improves sleep has not been studied enough.
- Dosage
- Original formula: 30 mg zinc, 450 mg magnesium, 10.5 mg vitamin B6
- Timing
- 30 to 60 minutes before bed, on an empty stomach (as in the original study)
- Approx. price
- €10–20 per month
Watch out
The original dose of 30 mg zinc is above the EFSA upper limit of 25 mg per day (all zinc sources combined). If you take it daily, take your other zinc and magnesium sources into account.
Frequently asked questions about supplements
How much ZMA per day?
Original formula: 30 mg zinc, 450 mg magnesium, 10.5 mg vitamin B6
When should you take ZMA?
30 to 60 minutes before bed, on an empty stomach (as in the original study)
Does ZMA really work?
Weak evidence. Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
What does ZMA cost?
€10–20 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Wilborn CD et al. (2004). Effects of zinc magnesium aspartate (ZMA) supplementation on training adaptations and markers of anabolism and catabolism. J Int Soc Sports Nutr 1(2):12-20. (randomized trial)
- Brilla LR, Conte V (2000). Effects of a novel zinc-magnesium formulation on hormones and strength. J Exerc Physiol Online. (small trial in football players)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
← All supplements