6 Best ZMA Supplements (2024) Reviewed and Compared

Never miss a glorious update - click here!

Are you a fitness fanatic looking for that extra edge to maximize your gains? Well, you’ve come to the right place! Let’s talk about the best ZMA supplements on the market.

ZMA supplements have been making waves in the fitness community for their ability to support muscle growth, recovery, and overall health. But with so many options out there, it can be tough to choose the right one. Fear not, because we’ve scoured the market to find the best of the best.

What is ZMA?

ZMA (zinc magnesium aspartate) supplements are typically made from a combination of Zinc, Magnesium, and Vitamin B6. These three nutrients are essential for numerous bodily functions and play important roles in supporting overall health, especially when it comes to fitness and athletic performance.

The body relies on zinc for important functions such as immune support, protein synthesis, and wound healing. Zinc also plays a role in the production of testosterone, a hormone vital for muscle growth and recovery.

In addition, magnesium actively participates in protein synthesis, contributes to the maintenance of healthy bones and muscles, and promotes restful sleep.

Additionally, Magnesium plays a key role in energy production and is essential for proper nerve and muscle function. Vitamin B6 is important for amino acid metabolism, the process by which the body converts food into energy, and the production of neurotransmitters, which are important for mood regulation and brain function.

So whether you’re a serious athlete or just looking to improve your overall health, ZMA dietary supplements may be a great addition to your supplement stack.

best ZMA supplement

Benefits of ZMA Supplements

Enhanced Muscle Growth

One of the key benefits of ZMA supplements is their ability to support muscle growth. Zinc and Magnesium are essential for protein synthesis, the process by which the body builds new muscle tissue. Research has shown that taking ZMA supplements can lead to significant increases in muscle strength and size, particularly in athletes and bodybuilders (1).

A study published in the Journal of the International Society of Sports Nutrition found that athletes who took ZMA supplements for eight weeks experienced significant increases in muscle strength compared to a placebo group (2). In another study, researchers found that ZMA supplements increased muscle mass and strength in college football players during a 7-week training program (3).

Additionally, Zinc and Magnesium are involved in the production of testosterone, a hormone that’s essential for muscle growth and recovery. Studies have found that supplementing with ZMA can increase testosterone levels, which may further support muscle growth (4).

Improved Sleep Quality

ZMA supplements may also help improve sleep quality, which is essential for recovery and overall health. Magnesium, in particular, has been shown to improve sleep quality by helping to regulate the body’s production of melatonin, a hormone that’s important for sleep (5).

Furthermore, Zinc and Vitamin B6 plays an active role in the production of melatonin, a hormone that regulates sleep, and can contribute to maintaining healthy sleep patterns. A study published in the Journal of Exercise Physiology found that athletes who took ZMA supplements before bed experienced improved sleep quality and felt more rested upon waking (6).

Reduced Muscle Soreness

Another potential benefit of ZMA supplements is their ability to reduce muscle soreness and improve recovery. Magnesium has been shown to help reduce muscle cramps and soreness, while Zinc is involved in the repair and regeneration of muscle tissue (7).

A study published in the Journal of the International Society of Sports Nutrition found that athletes who took ZMA supplements for eight weeks experienced less muscle soreness and fatigue following intense exercise (8). In another study, ZMA supplementation was found to reduce muscle damage and inflammation in athletes performing high-intensity training (9).

Immune System Support

Finally, Zinc is essential for immune function and has been shown to help support a healthy immune system. Studies have found that Zinc supplements can help reduce the duration and severity of cold and flu symptoms, and may also help prevent infections in athletes who are more susceptible to illness due to their training (10).

Overall, ZMA supplements may offer numerous benefits for athletes, bodybuilders, and fitness enthusiasts. From supporting muscle growth and recovery to improving sleep quality, these supplements may be a valuable addition to any supplement regimen.

*Note: We do have affiliate links throughout this article, which means we receive a commission if you purchase from any of our links. This supports our mission to bring complicated health and fitness info in an entertaining package. And it keeps us from putting up annoying things like banner ads. Those suck.

Best ZMA Supplements

Now that we’ve covered the benefits of ZMA supplements, it’s time to move on to our rankings of the top ZMA supplements on the market.

1) Transparent Labs ZMO

Check lowest price

Transparent Labs is an extremely reliable and trustworthy supplement brand that consistently puts out some of the best formulas on the market in every category.

While this advanced ZMA product still includes both zinc and magnesium, it separates itself from the pack by one small difference; the A is replaced by an O for Oyster Meat Powder.

Oysters themselves contain high amounts of zinc and magnesium. However, they also contain 59 other trace minerals, including calcium, iron, potassium, and sodium. This not only ensures you’re getting the support from the main ingredients but also getting a ton of micronutrients from a natural nutrient-rich source.

Oysters also have been shown to have a natural testosterone-boosting effect, which is certainly an added bonus to taking this supplement.

Transparent Labs is incredibly thorough in its lab testing and makes it available to all its customers to have access to. This transparency and trust between the customer and the company make it easy for us to recommend this product.

This particular ZMA supplement doesn’t contain vitamin B6 as many others do, but you can simply combine this with a separate b complex.

For all these reasons, Transparent Labs ZMO Advanced ZMA Supplement is our clear #1 pick for the best ZMA supplement on the market.

2) NOW Sports Nutrition ZMA

Check lowest price

NOW Sports ZM was a very close second in our ranking. Per capsule, you are getting 5mg of vitamin B6, 10mg of zinc, and 150mg of Magnesium. With a serving size of 3 capsules for men and 2 for women, this ZMA formula offers one of the highest potency options available.

You get 90 veggie capsules per bottle, of vegan, non-GMO, dairy, egg, nut and soy free ZMA to include in your daily regime.

This is a fantastic product for athletes. It’s been steroid tested so it’s safe to use for any high-performance athletes needing to watch out for banned substances.

You are getting all the benefits ZMA has to offer including better sleep, muscle recovery, tissue repair, and cellular growth.

At just $15, this is a no-brainer.

3) Primaforce ZMA

Check lowest price

This ZMA formula by Primaforce contains a combination of vitamin B6, magnesium aspartate, magnesium oxide and two kinds of zinc. All the ingredients of gluten-free and non-GMO, and even better the supplement is third-party lab tested to ensure purity.

Primaforce recommends females to take 2 capsules while men to take 3 to meet each individuals needs effectively. A lot of customers felt like they had a better, deeper sleep on the nights they took Primaforce ZMA.

If you are someone who struggles with sleep, this might be the choice for you!

4) JYM Supplement Science ZMA

Check lowest price

A single bottle of JYM ZMA gives you 90 capsules of premium zinc, magnesium, and vitamin B. Per serving, you get 450mg of magnesium, 30mg of zinc, and 10.5 mg of vitamin B6.

The formula of this supplement also includes 5mg of bioperine (black pepper extract), which aids the body in fully absorbing all the ingredients.

Research has demonstrated that this patented formula functions as a testosterone booster while reducing the stress hormone cortisol. Along with its impressive formulation, the only inactive ingredient added is a cellulose gel capsule.

An overall solid choice, with a great formula that will be sure to give you results.

5) EVL Nutrition Z-Matrix

Check lowest price

EVL Z-matrix is marketed as a nighttime recovery and sleep aid formulated to increase muscle healing, growth and endurance.

In addition to the 450mg of magnesium, and 30mg of zinc, you also get L-Theanine, Bioperine (black pepper extract), folic acid, vitamin D3, and vitamin B6.

This could be a great option for you if you’re looking for a ZMA product with an extra kick for performance and workout recovery.

6) Optimum Nutrition ZMA

Check lowest price

Optimum Nutrition ZMA is made to support the micronutrient intake of those with active lifestyles. The combination of zinc, magnesium, and vitamin B6 supports cellular energy production, immune function, and nutrient transportation.

Each bottle contains a whopping 180 capsules, so if you follow the recommended dosage, this gives you 2 months’ worth of product for under $40.

How We Ranked

To give you the top ranking of ZMA supplements, we ensured that each of these products passed our strict protocols.

Here’s how we ranked them:

Ingredient Quality

We looked for supplements that used high-quality, bioavailable forms of zinc and magnesium, and included vitamin B6 in the optimal ratio.

We also checked for purity and potency by verifying third-party testing and certification.


We assessed the supplements’ effects on sleep quality, muscle recovery and growth, and athletic performance, as well as the manufacturers’ recommended dosages and frequency of use.

Customer Reviews

We looked for ZMA supplements that had positive customer reviews and testimonials, indicating that users experienced tangible benefits from the product.


We considered the price per serving of each ZMA supplement, comparing it to similar products on the market. We also looked for any additional value, such as bundle deals or subscription options.

Brand Reputation

We researched the brand’s reputation and history of producing high-quality, effective supplements. We also considered factors such as customer service, return policies, and transparency in their marketing and labeling.

Based on these criteria, we identified the top ZMA supplements that are safe, effective, and supported by research.


What is the best form of ZMA?

The best form of ZMA is debatable and can vary depending on the individual. However, most ZMA supplements on the market contain a combination of zinc mono-methionine/aspartate, magnesium aspartate, and vitamin B6. 

Ingredient quality and purity significantly influence the effectiveness of ZMA supplements. Look for a reputable brand that uses high-quality, bioavailable forms of zinc and magnesium, and has been third-party tested.

Ultimately, the best form of ZMA for an individual will depend on their specific needs and preferences. It’s always a good idea to consult with a healthcare professional before starting any new supplement regimen.

Are there side effects to taking ZMA?

ZMA supplements are generally considered safe for most people when taken as directed. However, some individuals may experience mild side effects such as stomach upset or diarrhea.

High doses of zinc can also interfere with copper absorption and may lead to copper deficiency over time.

When’s the best time to take ZMA?

Most supplement companies suggest taking ZMA supplements on an empty stomach in the evening, before bed, to support sleep quality.

The recommended dosage can vary depending on the specific supplement. It’s important to follow the instructions on the label or consult with a healthcare professional.

Who can benefit from taking ZMA supplements?

ZMA supplements may be beneficial for athletes and active individuals looking to improve their performance and recovery. As well as anyone experiencing poor sleep quality or low levels of zinc or magnesium.

Can I take ZMA with other medications?

It’s always important to check with a healthcare professional before taking any new supplements or medications. Zinc can interfere with the absorption of certain antibiotics, so it’s important to separate doses by at least two hours.

Additionally, magnesium may interact with some medications, like blood pressure medications and antibiotics. So it’s important to discuss this with a healthcare professional before taking a magnesium supplement.

About the Author

Stephanie is a fitness coach and lifelong learner of all things health and fitness. She graduated with her honors specialization in Kinesiology and has worked with hundreds of individuals to reach their physique goals. In her free time, you can catch her on the hiking trails or with her puppy Zoe.

Comments for This Entry

Leave a Comment