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ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts.

It contains a combination of three ingredients — zinc, magnesium, and vitamin B6.

ZMA manufacturers claim it boosts muscle growth and strength and improves endurance, recovery, and sleep quality.

This article reviews ZMA’s benefits, side effects, and dosage information.

ZMA is a popular supplement that typically contains the following:

  • Zinc monomethionine: 30 mg — 270% of the Reference Daily Intake (RDI)
  • Magnesium aspartate: 450 mg — 110% of the RDI
  • Vitamin B6 (pyridoxine): 10–11 mg — 650% of the RDI

However, some manufacturers produce ZMA supplements with alternative forms of zinc and magnesium, or with other added vitamins or minerals.

These nutrients play several key roles in your body

  • Zinc. This trace mineral is necessary for more than 300 enzymes involved in metabolism, digestion, immunity, and other areas of your health.
  • Magnesium. This mineral supports hundreds of chemical reactions in your body, including energy creation and muscle and nerve function.
  • Vitamin B6. This water-soluble vitamin is needed for processes such as making neurotransmitters and nutrient metabolism.

Athletes, bodybuilders, and fitness enthusiasts often use ZMA.