ZMA is a proprietary supplement blend containing zinc, magnesium aspartate, and vitamin B6. It is designed to support muscle recovery, improve sleep quality, and enhance hormonal function, particularly testosterone levels.
ZMA has become popular among athletes and bodybuilders because both zinc and magnesium are commonly depleted during intense exercise through sweat and metabolic demands. Their deficiency can impair recovery, muscle function, and sleep.
Vitamin B6 in the formula helps support amino acid metabolism and neurotransmitter production, enhancing overall recovery and nervous system function.
Synonyms:
(ZMA is commonly known by this acronym)
Benefits:
- Enhances recovery and muscle repair
- Supports testosterone production (via zinc)
- Improves sleep quality (via magnesium)
- Supports nervous system function (via B6)
- Reduces muscle cramps and fatigue
Sources:
Combination of mineral and vitamin compounds produced synthetically for supplementation.
Observations:
Typically consumed before bedtime to aid recovery and sleep. Standard dosages are around 30 mg zinc, 450 mg magnesium, and 10.5 mg vitamin B6. Excess zinc or magnesium from other sources should be monitored to avoid side effects like nausea or diarrhea.
Areas of Study Related:
- Exercise Physiology
- Sports Nutrition
- Endocrinology
- Neurobiology