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Best ZMA Supplements of 2024: Top 5 Brands To Boost Testosterone
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- Written by Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by
Melissa Mitri, MS, RD
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Transparent Labs ZMO Advanced ZMA Supplement
- Highly bioavailable zinc and magnesium
- Contains magnesium bisglycinate, a non-laxative form of magnesium
- Oyster meat powder provides 59 trace minerals
Optimum Nutrition ZMA
- Thousands of positive reviews
- Available in multiple sizes
- Provides high dose of vitamin B6
JYM Supplement Science ZMA
- Includes 5 mg of Bioperine
- Licensed by ZMA SNAC System, Inc.
- Subscribe and save option
Dietary supplements have become more prominent in the fitness world, with athletes of all levels relying on their purported benefits to help them perform at their best. Many people who exercise regularly include zinc magnesium aspartate (ZMA) as part of their fitness and diet routine.
Manufacturers claim that the best ZMA supplements improve workout recovery, promote muscle building, and support quality sleep patterns. They also claim that ZMA can be a testosterone booster for men and women.
While there is still a need for additional research, ZMA supplements certainly offer many health benefits worthy of consideration. This article will take a look at five of the best ZMA supplements on the market and ZMA pros and cons to help you decide if adding the nutritional supplement is right for you.
Best ZMA Supplements On The Market In April. 2024
- Transparent Labs ZMO Advanced ZMA Supplement – Editor’s Choice
- Optimum Nutrition ZMA – Most Positive Reviews
- JYM Supplement Science ZMA – Best ZMA with BioPerine
- MET-Rx ZMA – Most Available Purchase Options
- OstroVit ZMA – Best ZMA in Tablet Form
Best ZMA Supplement To Boost Testosterone: Top 5 Products 2024
Transparent Labs ZMO Advanced ZMA Supplement
Transparent Labs ZMO Advanced ZMA Supplement contains the highly bioavailable ingredients zinc picolinate, magnesium bis-glycinate, and oyster extract. The combined ingredients are said to help improve your muscle recovery and sleep patterns.
- Highly bioavailable zinc and magnesium
- Contains magnesium bis-glycinate, a non-laxative form of magnesium
- Oyster meat powder provides 59 trace minerals
- 60-day money-back guarantee
- Provides only a small percentage of your recommended daily value for magnesium
Transparent Labs ZMO Advanced ZMA Supplement offers highly bioavailable zinc and magnesium and trace mineral-rich oyster extract. Its formula is said to help nighttime muscle recovery and support quality sleep better than industrial oxide and aspartate supplements.
Purported benefits of the supplement include a better night’s sleep, increased testosterone production, higher energy levels, and boosted performance gains. Product reviews on their website show a satisfied customer base related to those claims.
Each supplement serving contains 144mg of magnesium (34% of your daily recommended value) and 10mg of zinc (91% of your daily recommended value). Transparent Labs ZMO supplement is made without artificial sweeteners, colorings, and preservatives.
It is considered gluten-free and contains no genetically modified organisms. It is best to take the supplement with 12 ounces of water on an empty stomach, approximately 30 to 60 minutes before bedtime.
Optimum Nutrition ZMA
Optimum Nutrition’s ZMA capsules contain a blend of zinc, magnesium, and vitamin B6. It is said to help support a healthy immune system and fill in the gaps in micronutrient intake for active adults.
- Thousands of positive reviews
- Available in multiple sizes
- Provides high dose of vitamin B6
- Different serving sizes for men and women
Optimum Nutrition ZMA combines zinc, magnesium, and vitamin B6. It contains 28mg (255% of your recommended daily value) of zinc in the form of zinc aspartate, zinc monomethionine, and zinc oxide. It has 435mg (104% of your recommended daily value) of magnesium in the form of magnesium aspartate and magnesium oxide.
Lastly, Optimum Nutrition ZMA contains 10mg (588% of your recommended daily value) of vitamin B6 in the form of pyridoxine hydrochloride.
The Optimum Nutrition ZMA supplement is said to help break down and transport nutrients, convert food into energy, and support your immune system.
The recommended serving size for men is three capsules daily and two capsules daily for women. Consumers should take the supplement before going to sleep.
JYM Supplement Science ZMA
The ZMA supplement from JYM Supplement Science provides customers with the original ZMA formula developed and trademarked by SNAC Nutrition in 1996.
- Includes 5mg of Bioperine for enhanced absorption
- Licensed by ZMA SNAC System, Inc.
- Subscribe-and-save option
- Best results rely on taking other JYM supplements
The JYM Supplement Science ZMA supplement contains 30 milligrams (mg) of zinc, 450mg of magnesium, 10.5mg of vitamin B6, and 5 mg of BioPerine. It is licensed by ZMA SNAC System, Inc., meaning it is the same formula as the original product developed and trademarked by SNAC Nutrition in 1996. JYM Supplement Science distributes it under a licensing agreement with SNAC Nutrition.
It is said that ZMA JYM helps improve muscle recovery and sleep efficiency after intense workouts. Furthermore, research[1] suggests that BioPerine, a black pepper extract, can enhance the absorption of some nutrients, including vitamin B6.
Per JYM’s website, their ZMA supplement is designed to work with their other products to provide all your critical nutrients in precise doses and in a timely manner. To prevent other nutrients from inhibiting the absorption of zinc and magnesium, JYM recommends staggering their other supplements.
MET-Rx ZMA
The MET-Rx ZMA supplement is included in the list of best ZMA supplements based on the nutrients it provides at its price point. It provides the benefits of zinc, magnesium, and vitamin B6 at an affordable price.
- Multiple purchase options to save money
- Thousands of positive reviews
- Affordability
- Contains magnesium oxide, which is less digestible than magnesium aspartate
MET-Rx’s ZMA supplement supports muscle recovery and energy metabolism and improves sleep quality through one dose of three capsules daily. Vitamin B6 included in the formula acts as a cofactor to the enzyme required to metabolize aspartate. With thousands of customer reviews, it appears that consumers are satisfied with the results provided by this high-quality supplement.
OstroVit ZMA
OstroVit ZMA contains moderate amounts of zinc, magnesium, and vitamin B6, but the nutrients are in highly bioavailable forms. Three tablets per day can help improve muscle recovery and sleep.
- Highly bioavailable ingredients
- Comes in tablet form
- Moderate doses of magnesium, zinc, and vitamin B6
- Not available in all countries
- May contain common allergens
OstroVit ZMA contains 375mg of magnesium, 15mg of zinc, and 2mg of vitamin B6, which are moderate doses compared to other ZMA supplements on the market. OstroVit recommends taking one serving or three tablets daily before going to sleep. It promotes deep regenerative sleep, positively affecting the nervous system. Furthermore, OstroVit states their ZMA supplement helps reduce fatigue and promotes proper cognitive functioning.
What Is ZMA?
ZMA stands for zinc magnesium aspartate and is a dietary supplement popular among fitness enthusiasts looking to boost their athletic performance. Zinc magnesium aspartate can boost muscle growth, enhance strength, and improve endurance, muscle recovery, and sleep patterns. ZMA supplements typically contain:
- Zinc monomethionine
- Magnesium aspartate
- Vitamin B6
These nutrients play a vital role in your bodily functions and immune system. For example, zinc is a trace mineral necessary for more than 300 enzymes that are involved in several mechanisms such as metabolism, immunity, and digestion. Likewise, magnesium is a critical mineral involved in hundreds of chemical reactions, including energy production and muscle and nerve function. Lastly, vitamin B6 is a water-soluble vitamin essential for several processes such as nutrient metabolism and neurotransmitter production.
On the other hand, some supplement companies produce their ZMA supplements with alternative forms of zinc and magnesium or other additional vitamins.
While there is still room for more research regarding their claims, manufacturers claim that increasing your zinc, magnesium, and vitamin B6 can help boost testosterone levels, improve nighttime sleep quality, aid in workout recovery, and enhance muscle growth.
Outside of athletic performance, increasing these nutrients may also offer other health benefits. They may help support your immune system, blood sugar control, and mood. If you are deficient in any of these nutrients, you may see significant improvements after taking a ZMA supplement.
Who Should Take ZMA Supplement?
ZMA supplements are suitable for men and women who aim to enhance muscle strength, increase endurance, and improve recovery between workouts. In addition, ZMA can offer benefits to athletes of all levels, from bodybuilders to general fitness enthusiasts.
Those with particular nutrient deficiencies may find ZMA supplementation to be extremely helpful in improving their levels. You lose zinc and magnesium through sweat and urine, as well as through muscle recovery and protein synthesis, putting you at risk for deficiency if not replaced.
However, discussing any concerns with your doctor before adding a new dietary supplement to your routine is recommended.
How Do ZMA Supplements Work?
The best ZMA supplements work by supporting essential mechanisms in your body. For example, zinc is critical in many metabolic reactions, such as cell growth and protein synthesis.
Magnesium helps your system through metabolic responses as well. It is essential for bone health, muscle contractions, a healthy nervous system, and a healthy immune system.
Vitamin B6 helps convert protein into energy and can actually work with other nutrients to reduce the risk of catastrophic events such as heart attacks.
Benefits Of ZMA
While research on the best ZMA brand is limited, studies involving ZMA’s individual components suggest that the supplement may offer many benefits to consumers.
May Boost Immunity
Zinc, magnesium, and vitamin B6 all play a key role in supporting a healthy immune system. Zinc, for example, is important for preventing infections[2] and promoting wound healing.[3] Similarly, magnesium may reduce inflammation[4] which can lead to chronic conditions such as cardiovascular disease and cancer. Finally, your immune system requires vitamin B6 to produce the bacteria-fighting white blood cells[5] that combat infection and inflammation.
May Help With Blood Sugar Control
An analysis of multiple studies[6] found that supplementing zinc reduced fasting blood glucose, hemoglobin A1c, and post-prandial blood sugar levels. Another review of studies[7] showed similar effects from magnesium supplementation in people with diabetes.
May Boost Your Mood
Magnesium and vitamin B6 may elevate your mood, both of which are found in ZMA. In fact, research[8] has shown a connection between low magnesium levels and the presence of depression.
Continued studies[9] show a positive correlation between magnesium supplementation and stress and anxiety. There is also a known connection between vitamin B6 and depression, but more research is needed regarding supplementation as part of a treatment plan.
May Improve Your Sleep
The combination of zinc and magnesium is believed to enhance sleep quality. Many studies have assessed the effects of dietary supplementation on sleep patterns. One study[10] found that combining zinc, magnesium, and melatonin helped participants fall asleep faster and sleep more soundly than a placebo.
Ways To Choose The Best ZMA Supplement
When choosing the best ZMA supplement for your needs, it’s important to first review the ingredients in the product. The supplement should contain zinc, magnesium, and vitamin B6. Additional components should be limited.
Next, look at the dosages of each nutrient. If you find yourself deficient in a particular nutrient, you might look for a supplement that prioritizes that vitamin or mineral.
Lastly, consider the cost per serving. Since most companies recommend taking ZMA products daily, you will want to consider its effect on your budget.
Summary
Zinc and magnesium can be lost through sweat and urine, and they are used judiciously in muscle recovery and protein synthesis. With less coming in than going out, your body may become deficient in essential minerals. Unfortunately, it’s not uncommon in the fitness world. As a result, you may be looking for the best ZMA supplement to counteract a zinc deficiency or magnesium deficiency.
While there is still room for more research, studies suggest ZMA supplements can offer many benefits to a fitness and diet routine. Combined with a balanced diet, the top ZMA supplements can improve recovery after intense workouts, resulting in increased muscle mass, muscle strength, and energy metabolism. ZMA supplements have been known to boost testosterone levels, support muscle growth, and improve sleep quality.
Frequently Asked Questions
Research is limited regarding ZMA’s effects on boosting testosterone levels, and the studies that have been completed show mixed results. It is unclear how consistently ZMA can increase hormone levels and under what conditions. However, ZMA does offer several health benefits outside of its effect on testosterone levels.
Yes, most ZMA manufacturers suggest taking the supplement on an empty stomach.
ZMA is considered relatively safe in standard doses, but it may cause side effects if consumed in very high doses. Like with other dietary supplements, it’s important to talk with your healthcare provider before trying ZMA and to follow the recommended dose on the supplement label.
Current research does not specify serious side effects related to ZMA supplements. However, ZMA supplements contain moderate-to-high doses of zinc, magnesium, and vitamin B6, which could result in side effects if your body doesn’t need them. Too much zinc can cause symptoms[11] including but not limited to nausea, vomiting, diarrhea, stomach cramps, decreased appetite, and headache. Symptoms[12] of too much magnesium include nausea, diarrhea, abdominal cramping, and in extreme cases, irregular heartbeat and cardiac arrest. A high intake of vitamin B6 for over a year can cause[13] nerve damage, sensitivity to sunlight, heartburn, and painful skin patches.
Product-specific serving sizes will be listed on the product’s nutrition facts label. Common serving sizes are three capsules for men and two capsules for women daily. It is important, however, that you do not exceed the recommended serving size on the nutrition label.
+ 13 sources
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- Fernández-Lázaro, D., Mielgo-Ayuso, J., Alfredo Córdova Martínez and Jesús Seco Calvo (2020). Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper (Bioperine®) and Potential Applications. Nutrients, [online] 12(6), pp.1886–1886. doi:https://doi.org/10.3390/nu12061886.
- Nour Zahi Gammoh and Rink, L. (2017). Zinc in Infection and Inflammation. Nutrients, [online] 9(6), pp.624–624. doi:https://doi.org/10.3390/nu9060624.
- Lin, P., Sermersheim, M., Li, H., Peter H.U. Lee, Steinberg, S.M. and Ma, J. (2017). Zinc in Wound Healing Modulation. Nutrients, [online] 10(1), pp.16–16. doi:https://doi.org/10.3390/nu10010016.
- Nielsen, F.H. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of Inflammation Research, [online] Volume 11, pp.25–34. doi:https://doi.org/10.2147/jir.s136742.
- Bian, Q., Shen, S., Zhang, J. and Jing, P. (2017). Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations. Journal of immunology research, [online] 2017, pp.1–12. doi:https://doi.org/10.1155/2017/2197975.
- Ranil Jayawardena, Ranasinghe, P., Priyadarshani Galappatthy, R. L. D. K. Malkanthi, Constantine, G. and Prasad Katulanda (2012). Effects of zinc supplementation on diabetes mellitus: a systematic review and meta-analysis. Diabetology & Metabolic Syndrome, [online] 4(1). doi:https://doi.org/10.1186/1758-5996-4-13.
- Beatriz, J., Silva, J., Reis, R., Raquel, A., Cruz, do, D., Jesus, Resende, M., Maria and Karoline (2017). Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition, [online] 38, pp.54–60. doi:https://doi.org/10.1016/j.nut.2017.01.009.
- Tarleton, E.K. and Littenberg, B. (2015). Magnesium Intake and Depression in Adults. Journal of the American Board of Family Medicine, [online] 28(2), pp.249–256. doi:https://doi.org/10.3122/jabfm.2015.02.140176.
- Noah, L., Dye, L., Bois, B., Mazur, A., Pickering, G. and Etienne Pouteau (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post‐hoc analysis of a randomised controlled trial. Stress and Health, [online] 37(5), pp.1000–1009. doi:https://doi.org/10.1002/smi.3051.
- Mariangela Rondanelli, Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R. and Klersy, C. (2011). The Effect of Melatonin, Magnesium, and Zinc on Primary Insomnia in Long-Term Care Facility Residents in Italy: A Double-Blind, Placebo-Controlled Clinical Trial. Journal of the American Geriatrics Society, [online] 59(1), pp.82–90. doi:https://doi.org/10.1111/j.1532-5415.2010.03232.x.
- Nih.gov. (2022). Office of Dietary Supplements – Zinc. [online] Available at: https://ods.od.nih.gov/factsheets/Zinc-Consumer/#h12.
- Nih.gov. (2021). Office of Dietary Supplements – Magnesium. [online] Available at: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/#h12.
- Nih.gov. (2023). Office of Dietary Supplements – Vitamin B6. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/#h13.
Written by:
Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by:
Medically reviewed by:
