What Is A ZMA Product?

What Is A ZMA Product?

ZMA products are a popular way to help increase testosterone levels and restore lost minerals.

Read on to find out more about the benefits of a ZMA supplement.

LAST UPDATED: April 2019 by Ben.

This evidence based article has the cited studies at the bottom of the page.

Why a ZMA?

ZMA products can be a little confusing, they’re available as a standalone product or included in a full bodied (if you are lucky) testosterone booster.

A full bodied effective testosterone booster is a supplement that would contain a large number of proven ingredients that can promote more natural testosterone production.

A ZMA by itself contains just three ingredients.

If a person is deficient of these three ingredients they tend to suffer from low performance levels. [1]

As a result, it is important to ensure that you consume the right foods or supplement your nutrition plan with this combination of vitamin and minerals.

British soldiers in the gym

What is in a ZMA?

A ZMA contains the following ingredients:


Studies of athletic performance in men have shown that the men who had higher levels of magnesium noticed bigger strength gains. [2]

Research also noted that from comparable placebo tests the men who were supplementing magnesium saw an increase in their insulin growth hormone levels.

Foods rich in Magnesium are as follows:

  • Almonds
  • Spinach
  • Avocado


Another mineral on the hit list to increase testosterone.

Not only is it proven to increase test levels but it can reduce the risk of converting to estrogen. [3]

Those people who show low levels of Zinc also have low levels of testosterone. [4]

In addition, if you put yourself through a strenuous workout routine you will lose Zinc through sweat, so it is vital that we replenish out levels for optimum growth hormone.

You can find high levels of Zinc in the following foods

  • Oysters
  • Beef
  • Beans


Not a mineral this time, but just as vital for hormone production.

B6 cannot be stored, therefore you cannot ‘bank’ B6 for later. Your body needs it continually replenished.

If you suffer from a B6 deficiency you can experience muscle weakness, moodiness and suffer from cardiovascular disease.

All studies point to the common theme – low levels of B6 equal low test levels. [5]

Ensure you are topped up with B6 by adding the following foods to your menu:

  • Chickpeas
  • Tuna
  • Chicken

ZMA Supplement Benefits Conclusion

As we can see a ZMA supplement, or at least maintaining a strict diet to ensure each nutrient is topped up is vital for test levels.

Each element we have just discussed all share a common theme.

If you are low on each nutrient, you will have low testosterone levels.

Check out the video below for more information regarding a ZMA supplement or testosterone boosters including Zinc, Magnesium and B6.

Further studies take a more detailed view on ZMA supplementation in sport. [6]


[1] Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Lukaski HC. Int J Sport Nutr. 1995 Jun;5 Suppl:S74-83. Review. PMID: 7550259

[2] Effect of magnesium supplementation on strength training in humans. Brilla LR, Haley TF.

J Am Coll Nutr. 1992 Jun;11(3):326-9. PMID: 1619184

[3] https://academic.oup.com/jn/article/126/4/842/4724266

[4] Zinc status and serum testosterone levels of healthy adults. Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Nutrition. 1996 May;12(5):344-8. PMID: 8875519

[5] Increased target tissue uptake of, and sensitivity to, testosterone in the vitamin B6 deficient rat. Symes EK, Bender DA, Bowden JF, Coulson WF. J Steroid Biochem. 1984 May;20(5):1089-93. PMID:  6727359

[6] https://jissn.biomedcentral.com/articles/10.1186/1550-2783-1-2-12

ZMA Unwrapped
Article Name
ZMA Unwrapped
We look at what a ZMA supplement is.

Ben BA(Hons), PGCert

Ben established this site to be a free resource in 2015. Since then it has gained over half a million visits. He has always been interested in sport and he started playing rugby at the age of 6 represented his town, county and school. Ben also enjoys cycling, has started skiing and is in the Army Reserve representing his Regiment as part of the 150 Regimental Shooting Team. He holds a bachelor's and postgraduate degree in sport exercise & nutrition.
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