7 Best ZMA Supplements in 2024

Zinc and magnesium supplements may be of interest to people who struggle to get enough in through their diet. While they certainly aren’t necessary for everybody, if you’re deficient in these micronutrients, ZMA supplements are a convenient way to get more of them.

In this article, we’ll be covering our picks for the best ZMA supplements available today, so keep reading to see if any are right for you! 

Keep in mind that although many of the supplements on our list suggest a 3-capsule serving size, we generally recommend taking a lower dose of 2 capsules for all the products featured on our list. This is mainly because you will get a more moderate dose of the micronutrients which will keep you from exceeding the Upper Limit for supplementation. 

With that being said, many people – especially vegans – will benefit from the recommended 3-capsule serving size. Overall, we recommend consulting with your doctor about what serving is right for you. However, for the sake of the products in this article, we’ll be assuming a 2 capsule serving size is best. 

Top 7 Best vitamin D3 and K2 Supplements Reviewed

1. True Athlete ZMA with Theanine – Top Pick
2. NutraBio ZMA – Best Value for Money
3. ZMA by NOW Foods Sports – Budget Pick
4. ALLMAX ZMX2 Advanced
5. Optimum Nutrition Zinc Magnesium Aspartate
6. Swanson ZMA
7. JYM Supplement ZMA

Product	Total	Micro Composition	Price per Serving	Nutrition Label Transparency	Servings per Package	Value for Money
True Athlete	50	10	10	10	10	10
NutraBio	49.5	10	10	9.5	10	10
NOW	49	9	10	10	10	10
ALLMAX	48	10	10	9.5	9	9.5
Optimum Nutrition	47	9	9	9.5	10	9.5
Swanson	46	9	9	9.5	9	9
Nature Made	45.5	10	9	9.5	9	9

The first product on our list and our overall pick for the best zinc magnesium supplement is True Athlete’s supplement. A big reason True Athlete is taking our top spot is that this is the only product on our list to contain Theanine which may make it more appealing to some.

First, let’s take a look at the dosages per serving assuming you take 2 capsules. You can expect 300mg of Magnesium, 20mg of Zinc, and 7mg of Vitamin B6 (note that Vitamin B6 is included in all the ZMA products on our list). These are optimal moderate doses for supplementing the diet that likely won’t cause any unpleasant side effects. 

You’ll also be getting 50mg of Theanine in each serving. L-Theanine has been shown to help with sleep quality, as well as to reduce stress and anxiety, just keep in mind that some people  reported adverse effects of L-theanine supplementation before bed.

Magnesium is commonly thought to be a sleep aid, although there is minimal evidence to support this. This is likely because magnesium supplementation will only have noticeable effects if you’re deficient – one of which may be improved sleep quality. So, if your goal is to use ZMA for sleep quality, the presence of L-Theanine may be helpful!

This product is also NSF Certified for sport, meaning it’s rigorously tested for both banned substances and potential impurities. Keep in mind that these capsules are made with gelatin, so this supplement is not vegan-friendly.

Finally, at ~$0.54 for 2 capsule serving, this is one of the more expensive supplements on our list. However, considering it’s the only supplement to include L-Theanine, this is still a great deal. 

Next on our Nutrabio ZMA, which offers a similarly high-quality supplement. Although there’s no Theanine present here, you’ll still be getting an effectively dosed supplement for a great price. 

For 2 capsules, you’ll be getting 300mg of Magnesium, 20mg of Zinc, and 7mg of B6. As you may have noticed, this is the same dosage as the top pick on our list! If you’re alright with no L-Theanine, then Nutrabio makes an excellent alternative. 

In terms of third-party certifications, Nutrabio is manufactured in a “GMP and FDA inspected facility”, so you can expect a high level of quality. Also, this is the first vegan-friendly supplement on our list, as it is made from vegetable capsules, instead of a gelatin-based capsule. 

As mentioned this is our pick if you’re after value for money. At ~$0.40 per serving, it’s not quite the cheapest option on our list, but given the quality and effective doses, it offers outstanding value. 

Next on our list is the cheapest option we’ll be covering from NOW Foods. Considering NOW is a longstanding brand with an excellent reputation, you can be confident you’re getting a high-quality product here, even at such a low price. 

In terms of doses, NOW is very similar to the top 2 products on our list. For 2 capsules, you’ll get 300mg of Magnesium, 20mg of Zinc, and 10mg of B6. Note that B6 is slightly higher here in case this is of importance to you. Like NutraBio, this is a great, simple choice, especially if you’re prioritizing budget. 

Also like the top 2 picks on our list, NOW Foods has a solid amount of third-party certifications. It is GMP and UL Certified as well as being Informed-Sport Certified.

As a result, you can be confident this is made with top-notch manufacturing practices, as well as being completely free of any banned substances. On top of this, NOW’s ZMA is made with all plant-based ingredients making it completely vegan-friendly. 

This is the cheapest product on our list at only ~$0.34. Given that it’s still an exceptionally high-quality product, you’ll be hard-pressed to find a better deal on a ZMA supplement.

Next on our list is ALLMAX’s ZMX2 Advanced supplement, which is very similar to the NOW Foods product for a few reasons we’ll be covering below. Let’s take a closer look!

First, for a 2 capsule dose, you’ll be getting a very similar amount of each ingredient when compared to the rest of the products we’ve covered so far. There’s 300mg of Magnesium, 20mg of Zinc, and 7.3mg of Vitamin B6. 

ALLMAX ensures a quality guarantee on their product page, saying this supplement is “purity & potency tested.” Furthermore, on their site, they state that they rigorously test their products with third-party labs to ensure an exceptional level of quality. Also, like all of the products we’ve covered other than True Athlete, this is made of a fully vegan capsule. 

Beyond formula and quality, ALLMAX is also similar to NOW Foods products because of its exceptional price! At ~$0.36 per serving, ALLMAX is only slightly more expensive than NOW, making it another excellent budget pick. 

Next on our list is Optimum Nutrition’s ZMA supplement, which is another one of the most recognizable brands in the supplement space. Let’s see how their ZMA stacks up with the competition on our list. 

As you’ve probably come to expect in terms of formula, Optimum is very similar to the rest of our list, albeit with very slightly lower doses of its ingredients. For 2 capsules, you’ll be getting 291mg of Magnesium, 19mg of Zinc, and 6.7mg of B6. 

It’s worth noting that this is the first product on our list that doesn’t provide the nutritional info for a 2-capsule serving, alongside a 3-capsule serving. As a result, this may be confusing if you’re planning on taking a more reasonable 2-capsule dose. 

While this is a high-quality supplement coming from a reputable brand, keep in mind it is the most expensive product on our list. With that being said, it’s just slightly more expensive than the other relatively expensive products we’re covering at ~$0.57 per serving.

Next on our list is Swanson’s ZMA, which is another simple, yet effective supplement. Although similar to the rest of our list, this is still a great choice. Let’s take a closer look. 

In each 2-capsule serving, you can expect the standard dose of 300mg of Magnesium, 20mg of Zinc, and 7mg of B6. 

It’s worth noting that Swanson also lists “ZMA: Anabolic Mineral Support Formula” on their nutritional label below this, although this appears to just be the combined ingredients listed above. Although it’s a minor point, this leads to some confusion about what’s in this supplement. 

Swanson’s been around since 1969, making this one of the longest-standing brands featured on their list. On their site, they ensure their products are tested by third-party labs to ensure a level of quality. However, like Optimum and True Athlete, this is formulated with gelatin making it unsuitable for vegans. 

While this isn’t the most expensive product on our list, it still falls around the higher end of our list’s price range at ~$0.47 per serving. While you can certainly find cheaper options, this is still a solid pick.

Closing off our list is JYM Supplements’ ZMA. This is another high-quality, albeit simple ZMA supplement.

ZMA has the standard 2-capsule dose for our list with 300g of Magnesium, 20mg of Magnesium, and 7g of B6. This is also the first product on our list to contain a small dose of Black Pepper, which is meant to help with absorption. 

Similar to Optimum, this is the only other product on our list to only contain the nutritional information for a 3-capsule serving. This can be confusing, especially considering a 3 capsule serving will exceed the daily upper limit for magnesium supplements. 

On the bottle, JYM ensures their product is made in a GMP-compliant facility ensuring a high quality standard in the manufacturing process. Also, like most of the products on our list, JYM is made from a vegetable capsule and is completely vegan-friendly. 

Finally, like True Athlete and Swanson, JYM’s ZMA is one of the pricier supplements on our list, being just slightly cheaper than Optimum. At ~$0.53 per serving, JYM is still a good deal, even if there are plenty of cheaper options out there. 

What is ZMA?

ZMA is a combination of Zinc and Magnesium, which also typically contains Vitamin B6. It is usually marketed as a supplement for strength and recovery, although it likely won’t make a major difference if you’re already getting enough of these micronutrients in your diet. 

These supplements will likely be most beneficial for those deficient in zinc, magnesium, and B6, as it is a convenient way to get all of these nutrients through a single supplement. We recommend consulting with your doctor and getting blood work done to see if you’re deficient in any of the micronutrients included in ZMA supplements. 

Regardless, we typically recommend taking smaller doses than what’s recommended on supplement labels. This is because the upper limit for Magnesium supplementation is 350mg, and the upper limit for B6 is only 12mg. Both of these amounts are well exceeded by higher doses of ZMA, so be sure to double-check ingredient doses. 

With this being said the UL for Zinc is 40mg, with most recommended doses only containing ~30mg. Also, the supplements on our list only very narrowly exceed the UL for magnesium with a 3 capsule dose.

Overall, we recommend consulting with your doctor to see which dose is right for you. A 3-capsule dose may very well be optimal for many taking this supplement. Below we’ll be going more in-depth on the primary functions of Magnesium, Zinc, and B6 in the body. 

1. Functions of Magnesium

Magnesium is an electrolyte that is used for numerous functions in the body. Magnesium plays a role in cardiovascular function, bone health, muscle health, as well as participating in metabolic pathways for energy production. 

The RDA is between 310-420mg depending on sex, and the Upper limit (UL) is 350mg from supplements. There is no UL for magnesium from food. Most of the supplements on our list contain ~300mg of magnesium per 2 capsule servings. 

It’s worth noting that there are plenty of whole foods sources that contain a similar amount of magnesium to the supplements on our list. Some examples are brown rice, almonds, and flax seeds. 

Supplementation is largely considered to be unnecessary if someone isn’t deficient. Deficiency is most common in those who consistently eat a low-magnesium diet, or those with absorption issues. Signs of deficiency include fatigue, nausea, and cramping. 

2. Functions of Zinc

Zinc is another mineral that’s necessary for numerous bodily functions. It’s necessary for helping various enzymes carry out their functions, which include cell growth and protein building. This is likely why zinc supplementation is associated with muscle growth, although it probably won’t have a major effect given adequate daily intake. 

The RDA for zinc is 8-12mg, while the UL is 40mg. Most of the supplements on our list contain ~20mg of zinc per 2 capsules serving. 

Of course, as with magnesium, you can absolutely get enough zinc through food alone. Keep in mind that you can get plenty of zinc from meat, as well as wheat germ and poppy seeds if you’re vegan! Keep in mind that animal based sources will be absorbed better, as plant-based sources contain phytates which may limit absorption. 

Supplementation is not advised unless you don’t get much zinc in your diet, or you’re deficient. This is because high zinc intake can interfere with the absorption of other minerals like iron and copper. Similar to magnesium, zinc deficiency is most common in those who eat a poor diet and those with absorption issues. Signs of deficiency include a loss of appetite, depression, and diarrhea. 

3. Functions of Vitamin B6

Similar to Zinc, Vitamin B6 assists enzyme function, including those that play a role in immune function and brain health. Of course, the main reason B6 is included in ZMA supplements is because of its relationship to magnesium. Essentially, magnesium converts B6 to a more active form that is then used to help magnesium in other processes throughout the body. 

The RDA of B6 is between 1.3-2mg depending on sex and age. The UL is currently considered to be only 12mg a day, although it has been considered significantly higher in the past (100mg). Most of the supplements on our list greatly exceed the RDA with ~7mg per serving. 

B6 supplementation is usually done as part of a multivitamin, with individual B6 supplements generally not being recommended. Vitamin B6 deficiency is most commonly associated with deficiency in other B vitamins like B12. Symptoms of B Vitamin deficiency include depression, confusion, and lower immunity. 

Does Zma Really Have the Claimed Effects?

ZMA is commonly marketed for boosting strength and improving recovery. In short, if you’re deficient in any of these minerals, supplementation will likely have a noticeable effect. 

However, if you’re getting adequate dietary intake, you likely won’t notice any major effects. One study testing ZMA’s effects on athletes found that it had virtually no effect on performance.  

With that being said, if someone does happen to be deficient in Zinc, Magnesium, or B6, then a ZMA supplement may be exactly what they need. While we recommend prioritizing a better diet when it comes to nutrient deficiencies, supplementation can be a good way to fill in the gaps. Consult with your doctor to see if you have any deficiencies that may be addressed by ZMA. 

How to Choose the Best Zma Supplement?

As mentioned above, ZMA is completely unnecessary for the vast majority of people who get sufficient amounts of Zinc, Magnesium, and Vitamin B6 in their diets already. Even for those who are deficient in any of these minerals, we recommend attempting to improve your diet before relying on a supplement. 

However, if you’ve decided that supplementation is the best course of action, there are a few things we recommend keeping in mind. Mainly, we recommend keeping dosage in mind, as well as prioritizing more bioavailable forms of magnesium. 

1. Pay Attention to the Dosage of Magnesium and Vitamin B6 per Serving

The main thing you’ll want to consider when choosing a ZMA supplement is the dose of magnesium and B6 you’ll be getting, as you can easily exceed the UL with heavy supplementation. Pay close attention to this if you’re already taking a multivitamin, as most of these supplements usually contain at least some magnesium or B6. 

While all the supplements we covered above have nearly identical dosages, most of the supplements recommend a dose of 3 capsules, which would exceed the UL for magnesium. When taking a ZMA supplement, it’s important to be aware of this to ensure you don’t take excessive magnesium, which may lead to unwanted side effects like nausea, and diarrhea. 

2. Prefer Forms of Magnesium With Higher Bioavailability

Additionally, we recommend prioritizing supplements that use magnesium aspartate, bisglycinate, or citrate over magnesium oxide. This is because these are more bioavailable forms of this micronutrient, meaning it will be better absorbed by the body. 

If you are taking a supplement with oxide, the presence of B6 does appear to be beneficial in improving intestinal absorption. 

While some of the products on our list contain a blend of these forms, the top products on our list are made up of 100% aspartate. 

How to Use Zma?

As mentioned, we recommend consulting with your doctor about the use of ZMA. They may prescribe a certain amount, or recommend a different supplement entirely. If you plan on using ZMA, the main thing to keep in mind is how much of this supplement you’re taking. 

1. Key Tip. Take No More Than 2 Capsules per Day

The main thing to keep in mind when taking ZMA is how much magnesium you’re consuming. With the UL for magnesium supplements being ~350mg, you could very easily exceed this through the use of ZMA supplements. 

As a result, we don’t recommend taking more than 2 capsules per day. 2 capsules will typically give you just about 300mg of magnesium, which is just below the UL. Regularly exceeding this limit will very likely lead to unwanted side effects. 

2. When to Take Zma?

It’s typically recommended to take ZMA directly before bed on an empty stomach. These are the instructions given by most of the supplements included in our list. However, it’s worth noting that chelated forms of magnesium don’t need to be taken on an empty stomach, while inorganic forms do. 

ZMA is likely recommended to be taken before bed because of the belief that magnesium will help with sleep quality. This will likely produce the most major effects if you’re deficient. Overall, if improving sleep quality is your goal, it’s not a bad idea to take before bed. However, if you’re getting enough zinc and magnesium, be aware that ZMA may not have much of an effect on sleep. 

Especially if you’re simply taking ZMA as a dietary supplement to help with certain deficiencies, it likely won’t matter when you take it during the day. We recommend consulting with your doctor about the best time for you to take ZMA. 

It is recommended you avoid taking ZMA alongside dairy or other calcium-rich foods. This is because calcium blocks the absorption of zinc and magnesium. Most of the brands recommend taking this supplement on an empty stomach, which is likely to avoid any possible interference with the absorption of the supplement. So, it may be best to take the supplement in the morning before having any food. 

FAQ

Is Zma Really Effective?

If you’re using ZMA as a dietary supplement to get extra Zinc, Magnesium, and B6 in your diet, then yes it’s effective. However, if you’re planning on using ZMA as a workout supplement to help with strength and recovery, it will likely have very minimal effects if you’re not deficient in any of them. 

Overall, we only recommend ZMA to those who are deficient in one or more of the nutrients it contains. Consult with your doctor to see if ZMA supplementation is necessary, or if there are any other better alternatives. 

Is Zma Good for Testosterone?

There does appear to be some connection between ZMA and boosted testosterone, but only for men who are deficient in zinc. Zinc plays a very important role in testosterone (and not only testosterone) synthesis. There doesn’t appear to be any conclusive research supporting the use of ZMA for boosting testosterone in healthy men who get enough zinc through their diets. 

Can I Take Zma Daily?

Yes, as long as you aren’t exceeding the UL of magnesium and B6, there shouldn’t be any risks associated with the daily use of ZMA. With that being said, the use of this supplement is likely completely unnecessary for most people. We recommend consulting with your doctor to see if ZMA supplementation is necessary for you. 

What Are Some Zma Pros and Cons?

The obvious pro of taking ZMA is that it’s an easy source of zinc, magnesium, and Vitamin B6 for those who are deficient. However, an obvious con is that people who aren’t deficient in these micronutrients, will experience minimal benefits from the use of ZMA vitamins. 

Conclusion

While ZMA can be a useful supplement for those deficient in Zinc, Magnesium, or Vitamin B6, considering adequate dietary intake of these micronutrients, this supplement will likely have no major effect. Claims of improving strength and recovery may be valid for those who don’t get enough micronutrients in their diet, for otherwise healthy people supplementation likely won’t make much of a difference. 

If you’re considering taking ZMA, we recommend getting your bloodwork done to see if you’re deficient in any of the micronutrients it contains. You’re likely better off simply adjusting your diet, or taking a basic multivitamin instead. 

However, if you are set on taking ZMA, we recommend True Athlete. Not only is this a high-quality product, it also contains L-Theanine which may help with stress and sleep quality! We hope these ZMA reviews can help you pick the best supplement for you!

Have you ever tried any ZMA supplements? Are there any alternative supplements you recommend for strength and recovery? Let us know your thoughts in the comments below!

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References

1. Sebhia Dibra, “The Many Benefits of L-Theanine”, Penn State World Campus Blog, https://blog.worldcampus.psu.edu/the-many-benefits-of-l-theanine/ (Accessed Nov. 25, 2023)
2. Health Library, “What an Expert Says About Taking Magnesium for Sleep”, UC San Diego Health, https://myhealth.ucsd.edu/RelatedItems/6,1659474634 (Accessed Nov. 25, 2023)
3. The Nutrition Source, “Magnesium”, Harvard T.H. Chan School of Public Health https://www.hsph.harvard.edu/nutritionsource/magnesium/ (Accessed Nov. 25, 2023)
4. The Nutrition Source, “Zinc”, Harvard T.H. Chan School of Public Health https://www.hsph.harvard.edu/nutritionsource/zinc/ (Accessed Nov. 25, 2023)
5. The Nutrition Source, “Vitamin B6”, Harvard T.H. Chan School of Public Health https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/ (Accessed Nov. 25, 2023)
6. Health Information, “Vitamin B6: Fact Sheet for Health Professionals” National Institutes of Health https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#h18  (Accessed Nov. 25, 2023)
7. Richard Kreider, “Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism.” J Int Soc Sports Nutr, December 2004.