Last Updated on 28 February 2022 by Ray Plumlee

ZMA Promotes Muscle Growth and Aides in Sleeping.
ZMA Promotes Muscle Growth and Aides in Sleeping.

ZMA is a nutritional supplement consisting of zinc monomethionine aspartate, magnesium aspartate, and vitamin B6 widely used by athletes, gymnasts, and bodybuilders. There are claims that the substance can raise strength levels, enhance hormone profiles in the body, and help provide a deeper level of REM sleep. ZMA was developed by Victor Conte, founder of BALSo Laboratories in Burlingame CA.

The study most often cited to support claims of ZMA’s beneficial hormone effects is one conducted by Dr. Lorrie Brillo at Western Washington University involving 12 NCAA division II football players who received the supplement, and another group who received a placebo. The group using the supplement experienced muscle strength gains two and one half times greater than those receiving the placebo, 11.6 % gain versus 4.6%. The ZMA group also had a 30% increase in testosterone levels, as opposed to a 10% increase for those on the placebo. It should be noted, however, that one of the scientists involved in this study holds the registered trademark for ZMA, and it was his company which funded the research.

ZMA is not a testosterone booster. Although it has the added benefit of helping athletes maintain levels of this most important muscle building hormone, its primary benefit is that it is the most efficient way to supplement your nutrition with two very important minerals, zinc and magnesium. Zinc is an essential mineral with antioxidant properties. It increases the activity of many enzymes in the body which are important in many biochemical functions. Zinc is also an important factor in protein synthesis, the process leading to muscle recovery and growth. Magnesium is also an essential element to the body, important to maintaining cardiovascular health, metabolic rate, and bone health. Working together, these elements offer advantages in building a strong physique and enhancing physical performance. Many studies demonstrate that these two minerals help enhance muscle size and strength, contribute to fat loss, and contribute to our overall health and well-being. Zinc, especially, is known to maintain a healthy metabolic rate, thereby maintaining a beneficial level of calorie burn. It can also boost the immune system, contributing to general health.

Athletes in particular may experience a zinc deficiency. This is probably due to excess loss of the mineral through sweat during heavy training, and urine. In addition, zinc may be rapidly depleted as it is used to build and maintain muscle structure and performance, even as the individual consumes a diet well above daily requirements of the mineral. Supplementing your diet with ZMA is arguably better, although slightly more expensive, then supplementing with simple zinc and magnesium, as the chelate form of the minerals contained in ZMA is more easily absorbed in the body, and the addition of vitamin B6 will make the magnesium more easily utilized.

One more added benefit of ZMA is that it can provide deeper levels of REM sleep, and deeper sleep provides for enhanced muscle repair and growth. Not to mention the rest and relaxation needed to provide a fresh start for the next day’s workout.

ZMA Supplement Review Should You Buy It Or Not Buy It

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I’m Nick Wilkinson. I writer and radio personality who lives in Phoenix, Arizona.

With over 14 years of experience in the Behavioral Health Field, I’ve been working in close contact with kids from all walks of life.

Specializing in teenagers and young adults, I’ve been a career long supporter of “verbal de-escalation” and non-violent crisis intervention. I believe that what you say, and how you say it, are the keys to successful communication. I currently write about men's health topics, parenting and child abuse topics, and other social issues. You can visit my blog at

Tagged on: athlete    enzymes    hormone    Magnesium    mineral    muscle    physique    sleep    testosterone    Vitamin B6    zinc    ZMA
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I’m coming back at this with a reduced dosage. And then I’ll increase if there are no undesirable side effects. It was quite a sleep disrupter for me previously but this next time I’m a little more committed to follow the rules: on an empty stomach and an hour before bedtime.

Charles Fields

ZMA or Zinc Monomethionine Aspartate is ideal for athletes who do though physical exercises and perfects treats deficiency of zinc in their body. For stronger bones and healthier muscles ZMA supplement is considered one of the best tonics. Older people should consult their doctors prior using this supplement. Though no side effects have been reported still, doctor’s advice will give you mental satisfaction while using this tonic.


I just love when I learn something new.. With your blog I surely do this every day.. GREAT!

Leo Henson

That percentage of gain is pretty good if you ask me! It might be worth a try the next time I think about switching up my body building routine!

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