ZMA® Powder

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What is ZMA®?

ZMA® is Zinc Magnesium Aspartate, a formulation of zinc, magnesium and vitamin B6, each of which boasts numerous health benefits*.

Zinc supports the immune system, while magnesium promotes metabolism, digestion, and sleep quality, and vitamin B6 is a known energy enhancer*.

When taken separately, individuals can ensure that they have adequate amounts of these nutrients, but the chelate form used in ZMA® is preferable because it minimizes interference in the absorption of the minerals.


In addition to the known benefits associated with each of the minerals that comprise ZMA®. This formulation has particular benefits associated with muscular strength and endurance*.

Lean Mass

Despite the prevalence of zinc and magnesium in foods, deficiencies in these minerals are quite common among the general population, with studies revealing that athletes in particular tend to have even lower levels of magnesium and zinc, likely a result of increased sweating [1].

One study at Western Washington University found that ZMA® supplemented strength and power [2]. Another study found that subjects who supplemented with magnesium while completing a leg training program noticed a 20 percent increase in performance*[3].


Researchers have found that zinc depletion can reduce maximum muscular endurance potential in individuals [2], noting that maintaining adequate zinc levels is beneficial in promoting muscular endurance*.


As ZMA® contains a highly bioavailable form of magnesium, which is often used for sleep benefits. Enhanced sleep quality can further improve muscle recovery from intense workouts* [4].


Men take three 1cc scoops, women take two 1cc scoops daily. Experts recommend taking ZMA® 30 to 60 minutes before bed on an empty stomach, and never with calcium, which inhibits absorption.


  1. Brilla LR, Conte V. Effects of a novel zinc-magnesium formulation on hormones and strength. J Exerc Physiol Online. 2000;3:26–36
  3. Brilla LR, Conte, V. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. Med and Sci in Sports and Exercise, Vol. 31, No. 5, May 1999
  4. Kern W, et al. J Appl Physiol, 1995 Nov, 79:5, 1461-8

Review guidelines


*Statements found within have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult with your physician before taking if you are pregnant, nursing, have any cardiovascular or other medical issues, or anticipate surgery. Keep out of the reach of children.

Scientific studies cited are not conclusive and have limitations, due to of their closed environment nature. Referenced studies will not necessarily determine your experience with a supplement or nootropic, since there are many unaccounted variables, which fall outside the scope of the studies.

The reviews contained within are the opinions of contributors and are not necessarily the views or opinions of Powder City. These reviews should not be taken as fact or recommendation, and are only opinions of products that the contributors may have or may have not used. Powder City makes no warranty, implied or expressed, to the accuracy of information provided by these reviews.

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