{"ok":true,"entry":{"slug":"zma","kind":"supplement","name":"ZMA","aliases":["zinc magnesium aspartate","zinc monomethionine aspartate"],"brands_sg":["NOW Foods","ALLMAX","EVLution Nutrition","Optimum Nutrition","GAT"],"class":"mineral blend","tags":["fitness","sleep"],"use_for":"sold for training and sleep · trials show no benefit","use_after":"30–60 minutes before bed in the trials","use_duration":null,"take_with":"an empty stomach in the 8-week trial","pros":["serum zinc rose 11–17% over 8 weeks (not significant)","some athletes' zinc and magnesium intakes fall short"],"cons":["wilborn 2004: no gain in strength, mass or hormones","2024 trial: no effect on sleep or morning lifting","30 mg zinc, 450 mg magnesium exceed hsa's sg caps"],"dose_note":"the studied formula is 30 mg zinc monomethionine aspartate, 450 mg magnesium aspartate and 10.5 mg vitamin b6 taken before bed; hsa caps health supplements sold in singapore at 15 mg zinc, 350 mg magnesium and 100 mg vitamin b6 a day for the general adult population","dosage":{"ul":"zinc 40 mg; magnesium 350 mg (supplemental only)","unit":"mg","fda_dv":"zinc 11 mg · magnesium 420 mg","rda_ai":"zinc 11 mg men · 8 mg women; magnesium 400–420 mg men · 310–320 mg women","ul_status":"established","population":"general adult","hsa_max_daily":"zinc 15 mg · magnesium 350 mg · vitamin b6 100 mg"},"ul_status":"established","sg_class":null,"cautions":["hsa caps supplement zinc at 15 mg a day — zma doses run 30 mg","50 mg zinc or more for weeks can block copper absorption","supplemental magnesium above 350 mg a day is over the ul","impaired kidney function raises the risk from magnesium"],"clashes":[{"src":["ods_zinc_interactions","ods_mag_interactions"],"note":"zinc and magnesium both bind these antibiotics in the gut; ods advises separating doses","with":"quinolone and tetracycline antibiotics"},{"src":["ods_zinc_interactions"],"note":"zinc reduces its absorption and action","with":"penicillamine"},{"src":["ods_mag_interactions"],"note":"magnesium-rich supplements can decrease absorption","with":"oral bisphosphonates (e.g. alendronate)"},{"src":["ods_zinc_interactions","ods_mag_interactions"],"note":"thiazides raise zinc loss in urine; loop and thiazide diuretics raise magnesium loss","with":"diuretics"}],"sources":[{"id":"wilborn2004_result","url":"https://www.ebi.ac.uk/europepmc/webservices/rest/PMC2129161/fullTextXML","label":"Wilborn et al., JISSN 2004 — ZMA supplementation and training adaptations (PMC2129161), abstract","quote":"ZMA supplementation non-significantly increased serum zinc levels by 11 – 17% (p = 0.12). However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition","accessed":"2026-08-27"},{"id":"wilborn2004_dose","url":"https://www.ebi.ac.uk/europepmc/webservices/rest/PMC2129161/fullTextXML","label":"Wilborn et al., JISSN 2004 — supplementation protocol","quote":"Subjects ingested 4 capsules a day on an empty stomach 30–60 minutes prior to going to bed for 8-weeks according to label instructions","accessed":"2026-08-27"},{"id":"wilborn2004_formula","url":"https://www.ebi.ac.uk/europepmc/webservices/rest/PMC2129161/fullTextXML","label":"Wilborn et al., JISSN 2004 — description of the ZMA formula (Brilla and Conte)","quote":"ZMA supplementation (i.e., 30 mg zinc monomethionine aspartate, 450 mg magnesium aspartate, and 10.5 mg vitamin B-6)","accessed":"2026-08-27"},{"id":"gallagher2024_conclusion","url":"https://www.ebi.ac.uk/europepmc/webservices/rest/PMC10820214/fullTextXML","label":"Gallagher et al., Nutrients 2024 — ZMA, partial sleep deprivation and weightlifting (PMC10820214), abstract","quote":"Conclusion: Supplementation of ZMA for two nights of partial sleep deprivation had no effect on sleep or subsequent morning performance","accessed":"2026-08-27"},{"id":"gallagher2024_dose","url":"https://www.ebi.ac.uk/europepmc/webservices/rest/PMC10820214/fullTextXML","label":"Gallagher et al., Nutrients 2024 — supplement composition","quote":"ZMA capsules contained zinc: 30 mg, magnesium: 450 mg, vitamin B6: 10.5 mg","accessed":"2026-08-27"},{"id":"gallagher2024_intake","url":"https://www.ebi.ac.uk/europepmc/webservices/rest/PMC10820214/fullTextXML","label":"Gallagher et al., Nutrients 2024 — introduction","quote":"In some populations of recreational athletes', dietary consumption levels of both Zn and Mg are below the recommended daily allowance (RDA)","accessed":"2026-08-27"},{"id":"ods_zinc_dri","url":"https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/","label":"NIH ODS — Zinc (Health Professional), recommended intakes and Daily Value (updated 6 Jan 2026)","quote":"19+ years … 11 mg … 8 mg [RDA, men and women] … The DV for zinc is 11 mg for adults and children age 4 years and older","accessed":"2026-08-27"},{"id":"ods_zinc_ul","url":"https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/","label":"NIH ODS — Zinc (HP), excess intake and UL","quote":"The Tolerable Upper Intake Level for zinc is 40 mg for adults, and it ranges from 4 to 34 mg for infants, children, and adolescents, depending on age","accessed":"2026-08-27"},{"id":"ods_zinc_excess","url":"https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/","label":"NIH ODS — Zinc (HP), excess zinc","quote":"Doses of 50 mg of zinc or more over a period of weeks can inhibit copper absorption, reduce immune function, and lower high-density lipoprotein cholesterol levels","accessed":"2026-08-27"},{"id":"ods_zinc_interactions","url":"https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/","label":"NIH ODS — Zinc (HP), interactions with medications","quote":"Zinc may interact with certain medications, such as quinolone antibiotics, tetracycline antibiotics, and penicillamine. In addition, some diuretics can decrease serum zinc concentrations by increasing zinc excretion in urine","accessed":"2026-08-27"},{"id":"ods_mag_dri","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (Health Professional), recommended intakes and Daily Value (updated 6 Jan 2026)","quote":"These values range from 310 to 420 mg for adults … The DV for magnesium is 420 mg for adults and children age 4 years and older","accessed":"2026-08-27"},{"id":"ods_mag_ul","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (HP), supplement safety and UL","quote":"The Tolerable Upper Intake Level for supplemental magnesium is 350 mg for adults, and it ranges from 65 to 350 mg for children and adolescents, depending on age","accessed":"2026-08-27"},{"id":"ods_mag_kidney","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (HP), magnesium toxicity","quote":"The risk of magnesium toxicity increases with impaired renal function or kidney failure because the ability to remove excess magnesium is reduced or lost","accessed":"2026-08-27"},{"id":"ods_mag_interactions","url":"https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/","label":"NIH ODS — Magnesium (HP), interactions with medications","quote":"Magnesium may interact with certain medications, such as oral bisphosphonates, tetracyclines, and quinolone antibiotics. In addition, some medications, including diuretics and proton pump inhibitors, can affect magnesium status","accessed":"2026-08-27"},{"id":"fda_dv_minerals","url":"https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels","label":"FDA — Daily Value on the Nutrition and Supplement Facts Labels, Reference Guide (content current as of 03/05/2024)","quote":"DVs are the recommended amounts of nutrients to consume or not to exceed each day … Zinc | 11mg … Magnesium | 420mg","accessed":"2026-08-27"},{"id":"hsa_hs_limits","url":"https://file.go.gov.sg/hsa-hs-guidelines.pdf","label":"HSA — Health Supplements Guidelines GL-CHPB-3-001 Rev. 020 (January 2026), Table 5: Minerals Limits","quote":"HS for use by the general adult population should not contain vitamins and minerals exceeding the stipulated limits stated in Tables 4 and 5 … Magnesium 350 mg … Zinc 15 mg","accessed":"2026-08-27"},{"id":"hsa_restricted_b6","url":"https://file.go.gov.sg/hsa-chp-prohibited-restricted-ing-guidelines.pdf","label":"HSA — Prohibited and Restricted Ingredients in HS and TM, GL-CHPB-1-012 Rev 001 (Oct 2025), Annex B rows 111 (Vitamin B6), 118 (Zinc), 65 (Magnesium)","quote":"Vitamin B6 Restricted use in HS and TM Maximum Daily Dose … should not provide more than 100mg … Zinc … not provide more than 15mg","accessed":"2026-08-27"},{"id":"iherb_sg","url":"https://sg.iherb.com/c/zma","label":"iHerb Singapore — ZMA category page, default sort","quote":"ZMA Supplements | iHerb … Zinc Magnesium Aspartate 1 - 15 of 15 results","accessed":"2026-08-27"}],"brand_certs":[{"brand":"Optimum Nutrition","example":null,"programme":"NSF Certified for Sport","matching_products":0,"brand_total_certified":2}],"updated_at":"2026-08-30T17:59:38.376296+08:00"},"disclaimer":"kozen-x is not a medical device and does not give medical advice. it lists what published sources have written down. absence of a record is not the same as safe."}