Updated: September 10 2013
What Is It?
ZMA is an acronym for Zinc, Magnesium and Aspartate. It is supposed to increase testosterone levels, but this is controversial. ZMA is formulated as:- Zinc (zinc Monomethionine aspartate)
- Magnesium (magnesium aspartate)
- Vitamin B6 (pyridoxine)
Same sources as zinc, magnesium, and vitamin B6. Other sources can be multivitamin tabs.
1. There is no evidence that ZMA increases testosterone levels in healthy males. [1,2]
2. Zinc can increase testosterone levels in people with zinc deficiency; there is no evidence that this occurs in those with a normal zinc status. [3,4]
3. Aspartate in ZMA is a mixture of both D and L isomers. Its effect is similar to D-aspartic acid (DAA), but the dose of the D isomer is too low to have any effect (as DAA) on testosterone levels. [7]
4. ZMA can alter dream perception (weird, vivid dreams); unreliable effect though; it may be due to increased conversion of tryptophan to serotonin. [5]
5. Reduction of anxiety due to synergism between B6 and Magnesium; unreliable effect. [6]
Conclusion
There is no evidence that ZMA increases testosterone levels in healthy males.
Verdict: Do not add ZMA to your supplement stackRecommended Dosage (Used in the Studies)
It doesn't matter; ZMA does not increase testosterone levels.
Where Can You Buy This Supplement?
Amazon.com
Side Effects of This Supplement
Toxicity of zinc, magnesium, and vitamin B6.
References
1. Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement
2. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism
3. Zinc deficiency in human subjects
4. Zinc in growth and development and spectrum of human zinc deficiency
5. Effects of pyridoxine on dreaming: a preliminary study
6. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study
7. Nomenclature and symbolism for amino acids and peptides
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