zma

ZMA is a dietary supplement marketed to athletes that combines zinc, magnesium, and vitamin B6. The typical formulation uses zinc and magnesium in the form of their aspartate salts, along with vitamin B6 (pyridoxine). It is promoted as a product that may support sleep quality, recovery, and naturally occurring testosterone levels.

Origins and marketing: ZMA was developed and marketed in the late 1990s by companies associated with SNAC Nutrition. It has been advertised primarily to male athletes as a way to enhance sleep, strength, and athletic performance. It is sold as a nonprescription dietary supplement and is not approved by regulatory agencies to diagnose, treat, or prevent medical conditions.

Evidence and effects: Research on ZMA provides mixed results. Some small studies report improvements in sleep quality or mood, while others show no significant effects on testosterone levels, muscle strength, or performance in healthy, non-deficient individuals. Benefits may be more likely in people with zinc or magnesium deficiencies or inadequate intake, rather than in well-nourished athletes. Overall, robust evidence supporting substantial performance or hormonal gains in the general population is lacking.

Safety and considerations: When used at recommended doses, ZMA is generally considered safe for many people, but high zinc intake can interfere with copper absorption and cause GI upset; excess magnesium can cause diarrhea; and very high doses of vitamin B6 over long periods may cause nerve-related issues. Individuals with kidney disease, those taking medications (such as certain antibiotics or anticonvulsants), or those with zinc or magnesium absorption concerns should consult a healthcare professional before use.