ZMA
ZMA is a supplement formula that combines zinc, magnesium aspartate and vitamin B6.
Also listed as Zinc Magnesium Aspartate
Does ZMA boost testosterone or strength?
In 42 resistance-trained men, eight weeks of a ZMA-containing product did not significantly improve hormones, body composition, strength or endurance versus placebo. This trial did not test treatment of diagnosed mineral deficiency. 1
Can it help after short sleep?
In a 2024 randomized crossover study, 16 trained men had two nights with four hours of sleep under ZMA, placebo or no-pill conditions. ZMA did not improve sleep or next-morning lifting performance. The short experiment does not settle its effects in people with persistent insomnia or a documented deficiency. 2
Effects by health goal
Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.
Sexual Health1 effect
No study is linked to this rating.
Immune Support1 effect
No study is linked to this rating.
Bone & Joint1 effect
No study is linked to this rating.
Sleep1 effect
No study is linked to this rating.
Fitness2 effects
No study is linked to this rating.
No study is linked to this rating.
Men's Hormones1 effect
No study is linked to this rating.
Cognition1 effect
No study is linked to this rating.
Energy1 effect
No study is linked to this rating.