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ZMA (Zn + Mg + B6)

Sleep · recovery · testosterone (male)

MODERATE EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
QUICK ANSWER

ZMA: Sleep · recovery · testosterone (male). Classic recovery stack for active individuals. Zinc and magnesium often run low in heavy trainers, replenishing supports sleep and hormone production. Standard dose 30 mg Zn / 450 mg Mg / 11 mg B6, taken in the evening, about $14/month. Evidence rating: moderate evidence.

What is ZMA?

ZMA combines zinc, magnesium, and vitamin B6 in a clinically-studied ratio originally developed for athletes. Heavy training accelerates the depletion of both zinc (via sweat) and magnesium (via increased cellular demand), and inadequate status of either has been linked to suppressed testosterone production, poor sleep quality, and impaired recovery. ZMA is best taken on an empty stomach 30-60 minutes before bed, away from calcium or dairy which can blunt zinc absorption. While not a hormonal supplement per se, repletion of these minerals may support recovery, sleep depth, and baseline hormone levels in active adults whose intake is marginal.

WHY IT MATTERS

Classic recovery stack for active individuals. Zinc and magnesium often run low in heavy trainers, replenishing supports sleep and hormone production.

Natural food sources

Where possible, get ZMA from whole foods first. Common dietary sources include:

Oysters & shellfishBeefPumpkin seedsSpinachAlmonds

Where to buy

Optimum Nutrition ZMA
RECOMMENDED
Optimum Nutrition, ZMA
30 mg Zn / 450 mg Mg / 11 mg B6 · Evening · ~$14/month

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Common questions

What is ZMA?
ZMA combines zinc, magnesium, and vitamin B6 in a clinically-studied ratio originally developed for athletes. Heavy training accelerates the depletion of both zinc (via sweat) and magnesium (via increased cellular demand), and inadequate status of either has been linked to suppressed testosterone production, poor sleep quality, and impaired recovery. ZMA is best taken on an empty stomach 30-60 minutes before bed, away from calcium or dairy which can blunt zinc absorption. While not a hormonal supplement per se, repletion of these minerals may support recovery, sleep depth, and baseline hormone levels in active adults whose intake is marginal.
What is ZMA used for?
Sleep · recovery · testosterone (male). Classic recovery stack for active individuals. Zinc and magnesium often run low in heavy trainers, replenishing supports sleep and hormone production.
What is the standard dose of ZMA?
30 mg Zn / 450 mg Mg / 11 mg B6, typically taken in the evening. Approximate cost is $14 per month.
How strong is the evidence for ZMA?
Moderate evidence for its primary uses. See the full study list on the research page.

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