SupplementEmergingSports Performance

ZMA (Zinc Magnesium Aspartate)

Also known as ZMA

Half-life

Zinc ~12h, Magnesium ~42d

What is ZMA (Zinc Magnesium Aspartate)?

Popular mineral complex combining zinc picolinate, magnesium aspartate, and B6. Often used for sleep and recovery.

How ZMA (Zinc Magnesium Aspartate) works

Combined zinc (enzyme cofactor, testosterone synthesis), magnesium (NMDA antagonist, GABA-A agonist), and B6 (neurotransmitter synthesis — synergistic sleep and T support.

Benefits & uses

Sleep & recovery
Supports testosterone (if zinc-deficient)
Muscle relaxation

Common uses: Sleep quality, testosterone support, recovery, mineral repletion.

RecoveryMuscle

ZMA (Zinc Magnesium Aspartate) dosage

Typical dose: Per product (typically ~30 mg zinc, 450 mg magnesium, 10–11 mg B6), before bed

ZMA (Zinc Magnesium Aspartate) half-life

Zinc ~12h, Magnesium ~42d

ZMA (Zinc Magnesium Aspartate) side effects

Nausea on empty stomach
Copper depletion with long-term use
Diarrhea if magnesium content causes GI motility issues
Vivid dreams
GI upset if taken without food

Commonly stacked with

Magnesium Glycinate

Track ZMA (Zinc Magnesium Aspartate) in Protokol.

Log doses, model half-lives, check interactions, and line it all up against your bloodwork. Free on iPhone and Android.