How much zinc is in ZMA?
John Kim
Published Apr 20, 2026
ZMA is a popular supplement that typically contains the following: Zinc monomethionine: 30 mg — 270% of the Reference Daily Intake (RDI) Magnesium aspartate: 450 mg — 110% of the RDI.
Then, how much zinc should a bodybuilder take?
The recommended zinc intake should be in the range of 8–13 mg/day, without exceeding 25 mg/day [11,30].
Additionally, is ZMA a testosterone booster? ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. After 7 weeks, they found a significant increase in the players' testosterone and growth hormone, both of which are linked to muscle growth.
Similarly, is 50mg of zinc too much?
Zinc is POSSIBLY SAFE when taking by mouth in doses greater than 40 mg daily. There is some concern that taking doses higher than 40 mg daily might decrease how much copper the body absorbs. Decreased copper absorption may cause anemia. Taking 450 mg or more of zinc daily can cause problems with blood iron.
Does ZMA make you sleepy?
ZMA (an abbreviation of its first ingredient, Zinc Monomethionine Aspartate) is just a specific formulation of zinc, magnesium, and vitamin b6, two minerals that are proven (to varying degrees) to promote calm and sleep, and a vitamin that is a precursor to melatonin, all wrapped up together and marketed as a sports
Related Question Answers
Can I take zinc every day?
Q: When should I take zinc? A: Most people source enough zinc through diet alone, but if you're not getting enough or you're at risk of a zinc deficiency, you can add a multivitamin containing zinc or a zinc supplement every day (or as recommended by your doctor).Why do bodybuilders take zinc?
ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts. It contains a combination of three ingredients — zinc, magnesium, and vitamin B6. ZMA manufacturers claim it boosts muscle growth and strength and improves endurance, recovery, and sleep quality.What does zinc do for men?
Zinc is a key mineral that cells use to metabolize nutrients. Immune function, DNA and protein production, and cell division are all related to zinc levels in the body. Zinc also enables the male body to produce testosterone. Because of this, your levels of zinc may affect erectile dysfunction.Is zinc good for muscle growth?
Healthy cell division and metabolism depend on having enough zinc; it aids in repairing your tissues after exercise. Zinc also plays a role in hormone production, including testosterone, which is essential for building lean muscle mass. Research has shown that adequate zinc levels improve VO2 max.Is it safe to take 100mg of zinc a day?
Taking high amounts of zinc is LIKELY UNSAFE. High doses above the recommended amounts might cause fever, coughing, stomach pain, fatigue, and many other problems. Taking more than 100 mg of supplemental zinc daily or taking supplemental zinc for 10 or more years doubles the risk of developing prostate cancer.Should athletes take zinc?
Research has shown that adequate zinc levels improve VO2 max. Improve your bone health – Athletes who have low levels of zinc are at risk for decreased bone mineral density, which can lead to bone fractures. Zinc is necessary to form collagen tissue, to unite bone fractures, to heal wounds, and to prevent osteoporosis.Are ZMA supplements worth it?
ZMA (zinc, magnesium and vitamin B6) contains both magnesium and zinc and is a common supplement attainable from most health food companies and stores. However the dosage of Zinc and Magnesium found in ZMA products are often not high enough in order to see benefits.What is the best zinc supplement?
- Best Overall: Thorne Research Zinc Picolinate.
- Best Budget: Nature's Bounty Zinc 50 mg Caplets.
- Best Vegan: Garden of Life Vitamin Code Raw Zinc.
- Best Liquid: Pure Encapsulations Zinc Gluconate.
- Best Lozenge: Zand HerbaLozenge Elderberry Zinc Lozenges.
- Best Gluten-Free: Megafood Zinc.
Can you take vitamin C and zinc together?
Vitamin C Plus Zinc Interactions Avoid taking more than one multivitamin product at the same time unless your doctor tells you to. Taking similar products together can result in an overdose or serious side effects.Should I take 50 mg of zinc?
Finally, although taking zinc lozenges for a cold every two to three hours while awake will result in daily zinc intakes well above the tolerable upper intake level (UL) of 40 mg/day for adults (see Safety), the use of zinc at daily doses of 50 to 180 mg for one to two weeks has not resulted in serious side effects (What does zinc do for you sexually?
Zinc helps produce key sex hormones, such as testosterone and prolactin. Zinc also enables the creation of the main component of prostatic fluid. There is evidence that dietary zinc may impact male sexual competency.What should you not take with zinc?
Do not take this medicine with milk, other dairy products, calcium supplements, or antacids that contain calcium. Calcium may make it harder for your body to absorb certain minerals. Vitamin and mineral supplements can interact with certain medications, or affect how medications work in your body.Is Zinc an antiviral?
Zinc is an essential trace element that is crucial for growth, development, and the maintenance of immune function. This review summarizes current basic science and clinical evidence examining zinc as a direct antiviral, as well as a stimulant of antiviral immunity.Is 30mg of zinc too much?
A safe amount of zinc for long-term use is 20 to 40 mg per day along with 1 to 2 mg of copper. Higher amounts should be taken only under the supervision of a doctor. If you are taking 30 mg or more of zinc per day, most doctors recommend adding 2 to 3 mg of copper to avoid deficiency.How do you get rid of excess zinc?
Chelation is a process that removes excess metals, such as zinc, copper, or lead, from the body. During this treatment, a doctor gives the person a drug that helps bind the excess zinc and remove it from the body through the urine.When should I take zinc?
Zinc supplements are most effective if they are taken at least 1 hour before or 2 hours after meals. However, if zinc supplements cause stomach upset, they may be taken with a meal. You should tell your health care professional if you are taking your zinc supplement with meals.How long does zinc stay in the body?
Zinc may stay in the bone for many days after exposure. Normally, zinc leaves the body in urine and feces. More information on how zinc enters and leaves your body can be found in Chapter 3.Can I take ZMA in the morning?
The right time to take a supplement is usually either pre-workout or post-workout, but ZMA should be taken 30 to 60 minutes before bedtime. Nelson says, "the reason ZMA is supposed to be taken before bed is the magnesium content. Magnesium can make people groggy and is often prescribed to those with sleeping problems."Does magnesium and zinc increase testosterone?
Research and studies But guided and appropriate supplementation may help raise your testosterone levels. One study researched the effects of a magnesium and zinc supplement. It found that men who received 30 milligrams of zinc per day showed increased levels of free testosterone in their bodies.Why does ZMA cause vivid dreams?
Why Magnesium Can Make You Dream Crazy With your hormones sorted out and your muscles relaxed, that can help you ease into a deeper phase of sleep—the rapid eye movement (REM) sleep during which dreams occur. With more prolonged dream time and better recall, what you dream tends to be more vivid, according to Korn.How long should I take ZMA?
The right time to take a supplement is usually either pre-workout or post-workout, but ZMA should be taken 30 to 60 minutes before bedtime. Nelson says, "the reason ZMA is supposed to be taken before bed is the magnesium content. Magnesium can make people groggy and is often prescribed to those with sleeping problems."Why does zinc hurt my stomach?
Zinc is one nutrient which can cause nausea or digestive discomfort, and this is almost certainly more likely to be the case if stomach acid levels are low. Your symptoms do suggest that you are not digesting food well, and this may well be related to low levels of stomach acid.Is it OK to take zinc and magnesium together?
Can I take magnesium and zinc together? Yes! All minerals and vitamins are in competition, in that they need the right conditions for your body to absorb them properly. Taken together, and in the right dosages, magnesium and zinc work to each other's advantage.Can I take ZMA during the day?
The right time to take a supplement is usually either pre-workout or post-workout, but ZMA should be taken 30 to 60 minutes before bedtime. Nelson says, "the reason ZMA is supposed to be taken before bed is the magnesium content. Magnesium can make people groggy and is often prescribed to those with sleeping problems."Does ZMA have to be taken before bed?
The right time to take a supplement is usually either pre-workout or post-workout, but ZMA should be taken 30 to 60 minutes before bedtime. Nelson says, "the reason ZMA is supposed to be taken before bed is the magnesium content. Magnesium can make people groggy and is often prescribed to those with sleeping problems."What are the benefits of ZMA?
The benefits of ZMA are, therefore:- Muscular strength and power gains,
- Better sleep quality.
- Increased metabolism.
- Stabilized cortisol levels.
- Maintained or heightened levels of testosterone,
- Immune support.
