Supplement Science
ZMA Explained: Zinc, Magnesium, and B6 for Sleep and Recovery
The classic nighttime stack and what to actually expect from it.
6 min read · XT Editorial Team · Reviewed & updated
What ZMA is
A combination of zinc monomethionine, magnesium aspartate, and vitamin B6 taken at night. Popular among athletes for recovery and sleep support.
What it does
Fills common zinc and magnesium gaps, supports sleep quality, and may modestly improve testosterone in deficient men. Not a stand-alone T-booster.
Frequently asked questions
- Does ZMA raise testosterone in non-deficient men?
- Probably not meaningfully. Effects are largest when correcting deficiency.
- Take it with food?
- No — zinc absorbs better on an empty stomach, away from calcium and dairy.
Related reviews, comparisons & tools
Comparisons
Ready to take action?
Compare our editor-rated testosterone-support formulas or take the 2-minute quiz to find what fits your goals.