ZMA
ZMA is a supplement formula that combines zinc, magnesium aspartate and vitamin B6.
Also listed as Zinc Magnesium Aspartate
Vitamin B6 can be the limiting ingredient
EFSA’s adult upper limit is 12 mg vitamin B6 per day from food and supplements combined, including during pregnancy and breastfeeding. The limit addresses peripheral neuropathy, damage to nerves outside the brain and spinal cord, associated with excessive intake. 1
How much zinc is too much?
The European adult upper limit for zinc is 25 mg daily from all sources. Germany’s BfR proposes a maximum of 6.5 mg per daily supplement serving; a 30 mg zinc product exceeds the European total-intake limit before food is counted. 2 3
What side effects and interactions matter?
Supplemental magnesium can cause diarrhea and abdominal cramps; toxicity risk rises with impaired kidney function. Magnesium can also reduce absorption of some antibiotics and oral bisphosphonates. High zinc intake can cause nausea and, over time, interfere with copper absorption. 4 5
For information, not individual medical advice. Ingredient studies do not establish the effectiveness of these products.
Sources
- Magnesium: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
- Zinc: Fact Sheet for Health Professionals NIH Office of Dietary Supplements