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Best ZMA Supplements – Top 10 Brands Reviewed for 2019

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Recommend a Supplement

In order to help you find a good product, we’ve researched & compared the best ZMA supplements on the market right now.

Top 10 ZMA Products Compared

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1. Optimum Nutrition ZMA

Optimum Nutrition Zma

Combining 30mg zinc, 450mg magnesium, and 10.5mg B6, this product contains ideal dosages of each of these key nutrients. Plus, it’s affordably priced and made by one of the most respected brands in the supplement industry.

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 5mg vitamin B6
  • Great value
  • Very affordable
  • Made by a reputable company

Who makes it: This product is made by Optimum Nutrition, a large scale supplement manufacturer founded in 1987. For more than 30 years, ON has been committed to developing and manufacturing distinct, affordable, effective and high-quality products to meet the needs of the growing health community. Their focus is on athletic supplements, and are best known for their #1 best selling Gold Standard whey protein. Today, they manufacture a wide variety of helpful and healthful products!

Bottom line: Overall, this is a strong ZMA product that’s also affordable, simple, free of fillers or additives, affordable, and made by a good company. With the ideal dosage levels and a transparent formula, this is an easy choice for our overall top recommendation.

Where to Get It

2. NOW ZMA

now-zma

NOW Foods ZMA is a simple and effective ZMA supplement made by one of the largest health product manufacturers in the world. The formula is simple, combining 450mg magnesium, 30mg zinc and 15mg B6. This is also a highly affordable product, which is typical of NOW Foods’ products – their size allows them to keep quality high, and prices low!

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 15mg vitamin B6
  • Can be useful for athletes
  • Synergistic combination of Zinc and Magnesium
  • Very affordable

Who makes it: This product is made by NOW Foods, a large scale manufacturer of health foods and nutritional supplements. Founded in 1968, NOW Foods currently produces more than 1,600 unique products, ranging from nutrition supplements like this ZMA product to health foods and beyond. They are one of the most respected companies in the entire industry, having built up a reputation of high quality products and low, affordable prices.

Bottom line: Overall, if you’re looking for a simple ZMA supplement, this is an excellent choice. It’s effectively dosed, made by a great company, and can produce results when used along side a proper diet and fitness regimen. Not to mention, it’s one of the most affordable options on this list, which is always good news.

Where to Get It

3. Universal Nutrition ZMA Pro

universal-nutrition-zma-pro

Universal Nutrition ZMA Pro is a simple and popular ZMA supplement. It contains the standard dosage of 30mg zinc, 450mg magnesium and 10.5mg vitamin B6. It’s offered in ZMA pills form, for convenience, and it’s produced by a very well respected company. Whether you’re using it to improve sleep quality, to improve post-workout recovery, or just to support overall health, this is a great ZMA choice.

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 5mg vitamin B6
  • An affordable option

Who makes it: This product is made by Universal Nutrition, an international supplement manufacturer founded in 1977. With more than 40 years of industry experience, it’s no surprise that Universal Nutrition is respected as one of the best in the business. Well-known for making high quality products at affordable prices, Universal Nutrition is always a good choice for your next supplement purchase.

Bottom line: Particularly valuable for athletes and other active people, the benefits of ZMA are quite significant – and this is a great product to deliver those benefits. Made by a respected company, and offered at a great price, there’s little reason not to try this product out.

Where to Get It

4. MusclePharm Z-PM

Musclepharm Z Pm

Muscle Pharm Z-Core PM is a natural sleep aid with a unique formula. In addition to magnesium, zinc and B6, Z-Core PM also contains melatonin, a popular sleep aid, and fenugreek, a beneficial herb.

Highlights:

  • 7.5mg zinc
  • 113 mg magnesium
  • 3mg vitamin B6
  • 10mcg copper
  • 50mg fenugreek
  • 3mg melatonin
  • Added fenugreek and melatonin

Who makes it: This product is made by Muscle Pharm, a popular and rapidly growing supplement manufacturing firm. Founded in 2008, Muscle Pharm immediately moved up the ranks of the industry, and now holds a top spot as one of the fitness supplement industry’s biggest companies. They produce a wide range of supplements which are developed through a unique six-stage process, which utilizes the expertise of universities, doctors and nutritional scientists.

Bottom line: If you’re looking for a good sleep aid, this is a great product to choose. While it does include all the components of ZMA, they are offered in significantly smaller dosages than most products on this list. This is definitely a sleep supplement first, and a ZMA supplement second.

Where to Get It

5. Primaforce ZMA

Primaforce Zma

PrimaForce ZMA is a simple ZMA made by a reliable company. It contains the industry standard ZMA dosage, and is tested for purity and potency. It’s a simple, straightforward option, and one of the better ZMA supplements overall.

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 5mg vitamin B6
  • Clinically effective dosages of key nutrients

Who makes it: This product is made by PrimaForce, a large scale supplement company that focuses on creating “stackable” supplements. By using simple, pure ingredients, PrimaForce crafts effective, affordable and accessible supplements that are designed to be easily used with other PrimaForce products.

Bottom line: If you’re looking for a pure ZMA supplement with no fillers or unnecessary additives, this is a good option. It is made by a good company, and offers a clinically effective dose of ZMA. With that said, there are certainly cheaper options out there which offer more or less the same thing.

Where to Get It

6. MET-Rx ZMA

Met Rx Zma

MET-Rx ZMA is a straightforward and good quality ZMA supplement containing clinically effective dosages of each of these three key nutrients. It contains what is essentially the industry standard dose of zinc, magnesium and B6 – and nothing else.

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 5mg vitamin B6
  • Provides all the ZMA benefits
  • Easy to consume pills

Who makes it: This product is made by MET-Rx, a large supplement firm based in the United States. With more than 20 years of experience in the industry, MET-Rx helps their customers achieve fitness and health goals by providing the tools needed to smash through barriers and perform at their very best.

Bottom line: This is another ZMA supplement from a well known and well respected firm. The dosage is at an effective level, there are no extra fillers or additives, and the straightforward product delivers all the benefits of ZMA.

Where to Get It

7. Nutrabio ZMA

Nutrabio Zma

NutraBio ZMA is a ZMA product that is recommended for those looking for a pure and simple option. It contains clinically proven dosages of these key nutrients, and includes no fillers or additives. It’s made in a FDA-registered and inspected facility by nutrition experts and medical professionals.

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 5mg vitamin B6
  • Made in an FDA registered facility
  • No fillers, additives or unnecessary ingredients
  • Made by a good company

Who makes it: This product is made by NutraBio, a supplement and vitamin manufacturer founded in 1996. For over 20 years, NutraBio has been manufacturing innovative and effective health products in a GMP/FDA certified facility. They are dedicated to complete label transparency, which means you’ll always know exactly what is in each supplement they manufacturer.

Where to Get It

8. Twinlab ZMA Fuel

Twinlab Zma Fuel

Twinlab ZMA Fuel Capsules are ZMA pills made with the industry standard dosage requirements. This simple supplement contains the three main components of ZMA, along with small quantities of medium chain triglycerides. It’s a good product, but a bit on the expensive side.

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 5mg vitamin B6
  • Added medium chain triglycerides
  • Manufactured in a NSF GMP certified facility
  • Made by a good company

Who makes it: This product is made by TwinLab, a large health product manufacturer based in Florida. Twinlab produces a wide range of health products, with a focus on the natural supplement industry. They are a reputable company with excellent customer support.

Where to Get It

9. Allmax Nutrition ZMX2

Allmax Nutrition Zmx2

ALLMAX Nutrition ZMX2 is one of the ZMA supplements that we recommend because of its pure formula and due to its backing by a well-respected supplement manufacturer. It offers the standard dosage of ZMA, with no fillers or other unnecessary junk.

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 11mg vitamin B6
  • Useful for athletes
  • Made by a reputable company

Who makes it: This product is made by ALLMAX Nutrition, a mid sized supplement firm with 15+ years of industry experience. ALLMAX choses to focus on improving the quality of their products, and let word-of-mouth do their advertising for them. They create innovative and effective products, with a focus on the bodybuilding supplement industry.

Where to Get It

10. True Athlete ZMA With Theanine

true-athlete-zma-with-theanine

True Athlete ZMA is a great ZMA supplements for those looking specifically for a product formulated for deep sleep. Alongside the standard dosage of ZMA, this product adds theanine, which is a potent relaxation aid. It’s ideal for folks who have difficulty falling asleep, but it also contains the full ZMA dosage to provide the full ZMA benefits. It’s a bit on the expensive side, but worth it for those who can benefit from the addition of L-theanine.

Highlights:

  • 30mg zinc
  • 450mg magnesium
  • 5mg vitamin B6
  • 50mg theanine
  • Theanine added
  • Clinically effective dosages

Who makes it: This product is made by True Athlete, an NSF-certified company that focuses on creatine effective supplements for athletes. Their entire product line is free of fillers, banned substances and other junk that athletes want to avoid. They now manufacture a wide variety of health and wellness products, but their focus has always been on – and always will be on – the athlete.

Where to Get It

Frequently Asked Questions About ZMA Supplements

What is ZMA?

Zinc is an essential mineral that is involved in the regulation of many key enzymes in the body. It serves a huge variety of roles in the body and plays a key part in the health of the immune system.

Magnesium is another mineral that is very important for our overall health. It plays a key role in our sleep cycle, blood pressure, insulin sensitivity and much more.

These two minerals are both very important to our health, and they also happen to be some of the most commonly deficient nutrients – magnesium is the 2nd most common deficiency in the developed world, second only to vitamin D. Zinc deficiency is also quite common, leading many to have compromised immune systems and suffer from other side effects of zinc deficiency.

Both zinc and magnesium are highly beneficial for the immune system, sleep quality, metabolism, muscle growth, and much more – and they are two minerals that are commonly deficient. Many people take zinc supplements and mineral supplements separately, but what a lot of people don’t realize is that both of these beneficial nutrients are included in the popular ZMA supplement.

What Are ZMA Supplements?

ZMA supplements consist of zinc, magnesium, and vitamin B6. These three nutrients work synergistically together, essentially helping to enhance each other’s beneficial effects on the body. Products like ZMA can help you fight against deficiencies in these three common nutrients, which can prevent a whole host of health problems.

Of course, you could take zinc and magnesium separately – and many people do. You may also get certain quantities of these nutrients from your daily multivitamin, although usually doses offered in multivitamins are quite low. Additionally, you will obtain some of these nutrients from your diet, from food sources of zinc and food sources of magnesium – however, even with a very healthy diet, you could still not be getting enough of these key nutrients.

Clinical trials have found that ZMA supplements are highly effective, and may be more effective and efficient than taking these nutrients on their own. ZMA benefits are synergistic, and support our overall health in a number of ways. They are perhaps most important for athletes and weightlifters, but nearly anyone could experience some benefit from them.

What Are the Uses & Benefits of ZMA?

ZMA combines and amplifies the individual benefits of zinc, magnesium, and vitamin B6. Combined, these three nutrients provide significant benefits/

For instance, zinc’s main benefits are mostly involved with immune support, wound healing (and muscle healing), and muscle growth, while magnesium’s main benefits relate to sleep quality, energy creation, muscle health, exercise performance, and anti-inflammatory properties.

Vitamin B6, the third ingredient in ZMA, has less notable benefits, but vitamin B6 helps to support overall health and may help to improve energy levels. Combined, these three nutrients offer quite a few substantial benefits!

Who Can Benefit from ZMA?

ZMA can benefit a wide range of people, but some groups that are affected more than others. The key groups that can experience the most ZMA benefits include:

  • Athletes – athletes will notice the most notable benefits from taking ZMA supplements. ZMA has been shown to be effective at boosting muscle strength and size, when combined with regular exercise. It also helps support healthy sleep patterns and stimulates deep sleep, which in turn leads to faster and more complete post-workout recovery. There is even some evidence to suggest that ZMA can help support healthy testosterone levels in men, which can also help improve athletic performance. It should be noted that ZMA is not a testosterone booster, but fixing a magnesium or zinc deficiency can contribute to a normalization of testosterone levels.
  • Weightlifters – ZMA is considered an excellent addition to any supplement stack for weightlifters and bodybuilders. This is for much the same reasons as we described in the athlete section above – ZMA helps to promote muscle growth, support better sleep patterns, support testosterone levels, and more. ZMA is also considered highly anabolic, which means it helps to build muscle. It’s considered a good recovery aid for hard-working weightlifters and bodybuilders.
  • Those with sleep issues – sleep issues are more common than you might think – so common, in fact, that the CDC now considers insufficient sleep as a public health concern. Whether due to over-caffeination, excess stress, or an actual medical condition such as sleep apnea, sleep issues are a serious problem for millions of people. Magnesium, a key component of ZMA supplements, plays an important role in our sleep cycle. Magnesium has been shown to have relaxing effects, and can help make it easier to drift off to sleep. There is also some evidence to suggest that magnesium can help to improve REM sleep (“deep” sleep). If you have any sort of sleep issue, ZMA might be useful.
  • Those at risk of mineral deficiencies – as mentioned previously, both zinc and magnesium are minerals that are commonly deficient from our modern diets. If left untreated, these deficiencies can cause serious health problems. While anyone can develop a magnesium deficiency, the groups that are most at-risk are those with unhealthy diets, those on restrictive diets (i.e. vegetarian or vegan), those who consume a lot of caffeinated beverages, and older folks.

How Do I Take ZMA?

Typically, ZMA supplements come in capsules or ZMA pills, and are therefore quite easy to take. ZMA dosage recommendations vary slightly from product to product, but generally you’ll find that these products tend to offer around 30mg of zinc, 450mg of magnesium, and 10-15mg of vitamin B6 in a  full dose. You’ll notice that all these quantities are above the official RDAs for these nutrients – however, lots of research has gone into formulating the correct ZMA dosage, and these relatively large doses seem to be ideal.

ZMA is most effective on an empty stomach. Most manufacturers recommend taking your dose about 30-60 minutes before going to bed, which should make it easy to have a relatively empty stomach at that time. If you find that taking ZMA on an empty stomach causes you some stomach upset, it’s okay to take your dose with a small amount of food. However, try to avoid dairy products in the hour or so before and after taking your ZMA dosage, as dairy products can reduce magnesium absorption rates.

Also, you will notice on most ZMA product’s packaging that the recommended serving size is different for men and women. Generally, it is recommended that men take a full size serving, while women should take 2/3rds of a serving.

Most ZMA pills have a 3-pill serving size, so this translates to 3 pills for men, 2 pills for women. The ideal ZMA dosage may also vary based on other factors, including age and diet, so speak with your doctor before taking ZMA.

Are There Any Side Effects of ZMA?

ZMA is an all natural supplement, and side effects are relatively uncommon. Of those unwanted effects that are reported, the most common are gastrointestinal issues, like diarrhea and upset stomach.

There are also some reports of ZMA causing strange dreams, but this hasn’t been proven valid in clinical trials.

ZMA can also interfere with calcium absorption (and vice versa), so if you’re taking calcium or a calcium-containing multivitamin, you should take them at separate times to avoid absorption issues.

It’s important to note that ZMA can potentially interfere with certain prescription medications. If you are currently taking any medication you should speak with your doctor about adding a ZMA product before continuing. There are some concerns related to long-term usage of ZMA supplements, so speak with your doctor before taking ZMA.

Can I Stack ZMA With Other Supplements?

ZMA is highly effective on its own, but there are certain ZMA stacks that can add further value by synergistically increasing the benefits of ZMA. Some of the most beneficial ZMA stacks include:

  • ZMA, Creatine and Whey Protein for Athletes – for athletes, ZMA stacks exceptionally well with creatine and whey protein. Creatine can help to significantly improve your workout performance, leading to better results, while whey protein can help you recover. ZMA tops it all off by improving your post-workout recovery and improving sleep. Together, this stack can significantly improve the results you see from your fitness efforts. Also, for even better results, consider using a quality casein protein to use as a bedtime snack. Casein absorbs very slowly, so it provides a steady stream of muscle-feeding amino acids all through the night.
  • ZMA, Melatonin and Theanine for Sleep – for anyone with sleep issues, or anyone looking to maximize those nighttime hours to get beneficial deep sleep, the stack of ZMA, melatonin and theanine can do wonders. As we know, ZMA helps promote restful sleep (mostly due to the magnesium content). Melatonin is a supplemental version of the hormone that is naturally used in the body to promote sleep. And lastly, theanine is an amino acid that can help promote a deep state of relaxation that can make getting to sleep easier.
  • ZMA and Testosterone Boosters for Testosterone/Libido Support – for those looking to maintain better natural testosterone levels, whether for the purposes of improving athleticism or increasing libido, there are a few combinations that can help. ZMA is effective at supporting natural testosterone levels, and can increase testosterone in those who are deficient in certain minerals. Testosterone boosters are another useful category of supplements – they generally use a blend of ingredients, such as vitamins, herbs like fenugreek, ginseng and tribulus terrestris, and more.

How Do I Pick a Good ZMA Product?

There are tons of quality ZMA supplements on the market, so choosing the best one can be tricky. In general, you’ll want to consider the following factors when picking the right ZMA supplement for you:

  • ZMA content – first and foremost, how much zinc, magnesium and B6 is included in each serving of the supplement? You’ll want to look for a product that respects the ideal ZMA dosage that we discussed in another section, and that offers that dosage in 1-2 pills for convenience.
  • Other ingredients – zinc, magnesium and B6 are highly synergistic in their health benefits, which is why they are often bundled together in top ZMA supplements. Beyond those three ingredients, however, extra additions will largely be just fillers and other junk that is not necessary. So, look for a simple, pure supplement with just ZMA, and avoid fillers and other additives.
  • Brand reputation – who makes the product, and what is their reputation as a supplement manufacturer? There are tons of good supplement companies out there, and some that are, well, not so good .On this list of the top 10 ZMA supplements, we have specifically picked products that are made by trustworthy and legitimate companies with high quality standards.
  • Value – lastly, take a look at the price and value of each supplement you are considering. This is a good final step when you’ve narrowed it down to a few options. Be sure to make your comparisons based on price per serving, rather than just the price of the bottle (because one product might have 120 servings, while another only has 60).

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