ZMA (Zinc Magnesium Aspartate)

Definition

ZMA is a dietary supplement that combines zinc, magnesium, and vitamin B6, commonly used to enhance athletic performance and recovery.

Scientific / Technical Definition

ZMA consists of zinc monomethionine aspartate, magnesium aspartate, and pyridoxine hydrochloride (vitamin B6). It is designed to improve sleep quality, boost testosterone levels, and enhance muscle strength and endurance in athletes.

Benefits

• Improved muscle recovery
• Increased muscle strength
• Enhanced sleep quality
• Supports immune function
• May boost testosterone levels

Examples

Additional Information

• sideEffects: Potential side effects include stomach upset, nausea, and diarrhea if taken in large doses.

Related Terms

• Zinc
• Magnesium
• Vitamin B6
• Testosterone
• Muscle Recovery

References

• The Effect of Zinc-Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Muscle Damage and Performance.
• Zinc and Magnesium Supplementation in Athletes: A Systematic Review