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A classic bodybuilder stack: zinc, magnesium aspartate, and B6. The testosterone claims are overblown, but for those deficient in zinc and magnesium, it genuinely helps sleep and recovery.
ZMA earns a solid score because the individual minerals (zinc, magnesium) are evidence-based for sleep and recovery -- particularly in athletes who are often deficient. The hype penalty addresses the lingering testosterone booster claims that were never independently validated. Magnesium aspartate is a decent absorption form. The value is good for a combined zinc + magnesium product. Honest utility, overhyped mechanism.
ZMA combines Zinc (30mg), Magnesium Aspartate (450mg), and Vitamin B6 (10.5mg). The original ZMA study (Brilla & Conte, 2000) showed testosterone and strength increases in football players, but was funded by the patent holder and has never been independently replicated. Subsequent studies show ZMA does not raise testosterone in non-deficient individuals. However, zinc and magnesium deficiency is common in athletes due to sweat losses, and correcting deficiency does improve sleep quality and recovery markers.
| Ingredient | Dose | Verdict |
|---|---|---|
| Zinc (monomethionine/aspartate) | 30mg | Optimal |
| Magnesium (aspartate) | 450mg | Optimal |
| Vitamin B6 (pyridoxine) | 10.5mg | Adequate |
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Testosterone-boosting claims never independently replicated. Magnesium aspartate is decent but not the best-absorbed form (glycinate is better). The 30mg zinc dose can cause copper depletion with long-term use. B6 dose is adequate but not targeted for any specific pathway. Large capsules (3 per serving).
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