What is ZMA?
ZMA is a supplement containing a blend of zinc, magnesium, and vitamin b6: the A in ZMA. Every ZMA supplement has a different blend of the three key ingredients. The variation of the blend depends on the quality of the supplement and the form it’s consumed in. Most ZMA supplements come in capsules. There are some liquid & powder forms of ZMA but they’re not as common as the traditional capsule forms, or as good.
Why Take ZMA?
ZMA in combination with weight training has shown to increase muscle size, endurance, and natural production of testosterone. ZMA may help increase in weight loss but it’s not clear if this is true. The studies done on ZMA are mixed. Some studies showed no increase in performance when taking ZMA. Remember, it’s best to be your own scientist, adding things to your life and seeing how they effect you.
For athletes, supplementing with ZMA did show increases in performance but this is most likely due to deficiencies in Zinc, Magnesium, and vitamin B6 from training, sweating, and lifestyle or nutrition-deficits.
ZMA Studies
- Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism
- Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes?
- Exercise, nutrition and immune function.
Studies aside for a moment, many people swear by ZMA as a sleep aid alternative to melatonin–the light-hormone supplement–shown to disrupt your natural production of melatonin. [1]
The Magnesium in ZMA is the cause for sleep improvements.
And, just because a study says something may not work, doesn’t mean you shouldn’t try it. Everyone is different and what doesn’t work for someone else may be the answer you’ve been looking for. Since sleep is when your body recovers, getting good sleep is crucial to your health and your performance as an athlete.
Try Everything. Keep what works and disregard the rest.
The Best ZMA Supplements
The Best ZMA Supplement Overall | Optimum ZMA
Optimum Nutrition is one of the most trusted names in the supplement industry because they produce quality supplements consistently, and, stay away from adding banned substances into their products, intentionally or not. Optimum creates safe products for athletes that will not result in a doping violation.
Optimum Nutrition ZMA is the best choice for quality, price, and quantity. Optimum provides a 90 day supply of ZMA for around 20$. Unless you have special requirements, or want the highest end ZMA you can buy; Optimum ZMA is the best ZMA supplement on the market.
The Best ZMA Supplement for Quality | ZMA JYM
The Jym line of supplements was created by Dr. Jim Stoppani, who holds a doctorate in exercise physiology and is a master of training and nutrition. He’s known for his mastery of fitness and routinely posts excellent content on his social media accounts.
Jim in the Gym taking Jym
His supplements are some of the highest rated but are also the most expensive. JYM ZMA requires three capsules a night and is the most-potent ZMA supplement from the list. The capsules are vegetarian too. ZMA supplements are relatively the same, but, if you want the best ZMA supplement at a higher cost, Jym ZMA is it.
The Best ZMA liquid Supplement | Trace Minerals ZMA
For those who can’t swallow pills, liquid ZMA is an decent alternative. Only consider liquid ZMA if you have a reason why you can’t swallow pills. The taste is reported to be poor, and, liquid is much more expensive than capsules. They’re aren’t many liquid ZMA supplements on the market so your selection is limited. This is the best option we could find. Many reviews complained about the taste being too sweet and the liquid coagulating after a short period of time.
The Best ZMA budget supplement | Now Nutrition ZMA
Most supplement brands spend excessively on marketing rather than creating the best product or researching new advancements for their offering. Now Nutrition has been a staple in the fitness and supplementation sector for decades, and has lower prices which likely plays into their reduced focus on loud marketing. Now Nutrition is the cheapest option on this list but works just as good as any entry here.
