8 Best ZMA Supplement in 2025

ZMA supplements claim to support muscle growth, strength, and post-exercise recovery. They combine a mix of zinc, magnesium, and vitamin B6. These ingredients may support testosterone production, lower muscle fatigue, and improve sleep quality.

With varying formulations and absorption rates, choosing the right ZMA supplement might be challenging. In this article, we curated a list of the 8 best ZMA supplements to help you make an informed purchase decision.

What Is ZMA?

ZMA, or zinc magnesium aspartate, contains a combined formulation of zinc, magnesium, and vitamin B6. Athletes and fitness enthusiasts commonly use it to tackle nutrient deficiencies caused by intense training and poor dietary intake.

Zinc is essential to support immune function, protein synthesis, and testosterone production, all of which are vital to muscle growth and recovery. Magnesium could support muscle function, relaxation, and nerve signaling while also reducing muscle cramps. Vitamin B6 may support the absorption of these minerals and aid in neurotransmitter production, contributing to energy metabolism and cognitive function.

8 Best ZMA Supplements

1. SNAC Nutrition ZMA-5

   

   SNAC Nutrition’s ZMA-5 claims to support rest and muscle repair. Building on the original ZMA formula, it includes 5-hydroxytryptophan (5-HTP), which claims to promote deep sleep, support serotonin production, and improve mood and relaxation.

   As per its official site, a 3-capsule serving of SNAC Nutrition’s ZMA-5 provides 50 mg of 5-HTP, 100 mcg of folic acid, and 5 mg of BioPerine®. 5-HTP, sourced from Griffonia simplicifolia, is said to enhance serotonin levels, while folic acid might contribute to cognitive function. BioPerine® is included to improve ingredient absorption to enhance effectiveness.
   

   Pros

   • May help improve mood and motivation by stimulating serotonin production.
   • Combines ZMA with 5-HTP for enhanced recovery and sleep.
   • Provides small capsules for improved swallowability.
   • Includes vitamin B6 and folic acid to aid neurotransmitter synthesis.
   • Available in both capsule and drink mix forms.

   Cons

   • Overuse may cause nausea, appetite loss, or stomach cramps.
   • No information on its transparency and third-party testing.
   • Variations in results and effectiveness.

2. Jym ZMA Zinc and Magnesium

   

   As per its official site, Jym ZMA Zinc and Magnesium claims to support strength, sleep quality, and hormonal balance. Each 3-capsule serving provides 30mg of zinc for immune function and muscle repair, 450 mg of magnesium for sleep support, and 10.5mg of vitamin B6 to enhance magnesium absorption.

   ZMA Zinc and Magnesium by Jym also includes 5mg of BioPerine® black pepper extract that boosts nutrient absorption. Its antioxidants can also support healthy brain function and reduce inflammation. The formula is also free from unnecessary fillers and uses vegetarian cellulose capsules.
   

   Pros

   • Features a clinically dosed ratio of zinc, vitamin B6, and magnesium.
   • Provides 90 capsules per bottle.
   • It might help reduce sleep latency.

   Cons

   • Might have a laxative effect, leading to gastrointestinal discomfort.
   • It is not suitable for users sensitive to magnesium.
   • Might trigger side effects like headaches or dizziness.

3. Transparent Labs – ZMO

   

   Transparent Labs’ ZMO provides a highly bioavailable blend of zinc picolinate, magnesium bisglycinate, and oyster meat powder to support muscle recovery, sleep quality, and testosterone levels.

   Zinc picolinate in Transparent Labs’ ZMO could support testosterone production, while magnesium bisglycinate may promote relaxation and lower stress levels. Oyster meat powder may provide further zinc and trace minerals, contributing to hormonal balance and energy levels.
   

   Pros

   • Utilizes zinc picolinate and magnesium glycinate for better bioavailability.
   • Free from artificial additives, GMOs, gluten, or sweeteners.
   • Third-party tested for purity and potency.
   • The oyster extract may provide trace minerals like copper and selenium.
   • It may help improve strength, performance, and recovery.
   • Comes with a Dyad Labs Certificate of Analysis.

   Cons

   • Limited availability in retail outlets.
   • Does not include vitamin B6.
   • Not suitable for vegetarians or vegans.

4. NutraBio ZMA Supplement

   

   As per its official site, NutraBio ZMA claims to replenish essential minerals that are potentially lost during intense physical activity. Each serving (3 capsules) provides 10.5mg of vitamin B6, 450 mg of magnesium aspartate, and 30 mg of zinc.

   Zinc and magnesium could support protein synthesis, a process that may assist in muscle growth by supporting the repair of damaged muscle fibers. It may also help encourage testosterone production, which may positively impact fat-burning, libido, and vitality.

   The makers state that NutraBio ZMA is made in the USA using globally sourced ingredients. It is also Kosher, halal, and BSE/TSE free. It also claims to follow full-label disclosure and does not use any proprietary blends.
   

   Pros

   • It may help boost free and total testosterone levels.
   • It is competitively priced, providing 90 capsules for $19.99.
   • NutraBio provides a patented ZMA® formula.
   • Does not contain fillers or chemical additives.

   Cons

   • It may cause morning drowsiness or lightheadedness.
   • Prolonged use may cause tolerance to ZMA’s effects.
   • Might trigger side effects like indigestion, bloating, or stomach cramps.

5. Optimum Nutrition ZMA Capsules

   

   Optimum Nutrition ZMA claims to tackle micronutrient deficiencies and support muscle strength and performance. Its ZMA content might help support the breakdown and transport of nutrients, which may help convert food into cellular energy more effectively.

   Zinc in Optimum Nutrition ZMA may help maintain muscle function, while magnesium could promote muscle relaxation and endurance. Optimum Nutrition recommends taking ZMA capsules before bedtime on an empty stomach to obtain the best results.
   

   Pros

   • Claims to fill gaps in micronutrient intake.
   • Claims to be beneficial for people with insomnia or frequent awakenings.
   • Might support faster recovery after physical exertion.

   Cons

   • It may require time to observe noticeable results
   • Contains gelatin.

6. Now Sports ZMA Sports Recovery Capsules

   

   NOW Sports ZMA Sports Recovery Capsules claim to support muscle relaxation and electrolyte balance through a mix of zinc and magnesium. Zinc could help support tissue repair and growth, which might be depleted during intense physical activity. Magnesium may help regulate neuromuscular function and reduce the risk of muscle cramps.

   Manufactured in an Informed Sport-certified facility, it claims to undergo rigorous screening to ensure it remains free from banned substances. It also claims to be free from common allergens such as dairy and gluten, making it compatible with various dietary restrictions.

   The brand recommends taking three capsules daily for men and two for women on an empty stomach 30 to 60 minutes before bedtime. It also suggests to avoid consuming it with calcium-rich foods, as calcium may interfere with zinc absorption.
   

   Pros

   • It may support faster post-workout recovery.
   • It is free from allergens such as soy, nuts, and dairy.
   • Made in the USA in an FDA-compliant and cGMP-certified facility.
   • Provides a 30-day refund policy on orders.

   Cons

   • Natural color variation may occur with it.
   • May have a strong odor, which could be off-putting.

7. Nutricost ZMA Capsules

   

   Nutricost ZMA Capsules claims to support your active lifestyle. Manufactured in a GMP-compliant, FDA-registered facility, it undergoes rigorous third-party screening to ensure purity and potency. Each bottle contains 180 capsules, providing 60 to 90 servings based on your dosage (three capsules for men, two for women). The formula is non-GMO and gluten-free, making it compatible with various dietary needs. Nutricost ZMA claims to support energy metabolism, helping reduce fatigue and boost physical performance.
   

   Pros

   • Provides 490 mg of ZMA per serving.
   • Offers 60 servings per bottle.
   • May support better immunity, energy levels, and endurance.
   • Provides a 60-day refund policy on orders.
   • May boost physical performance and reduce fatigue.

   Cons

   • Effects on sleep and recovery may differ among users.
   • Available only in capsule form without flavor choices.
   • Subscriptions may lower prices but can bind you to monthly purchases.

8. Carlyle ZMA Supplement

   

   According to its official site, Carlyle’s ZMA supplement comes in quick-release capsules to provide both pre- and post-workout support. The makers state that Carlyle ZMA prioritizes high bioavailability with well-absorbed trace minerals, including magnesium and zinc. Carlyle ZMA could help maintain an optimal anabolic environment, which may support muscle gains and physical performance. As per its official site, Carlyle ZMA supplement is free from common allergens, such as yeast, milk, artificial sweeteners, wheat, and soy.
   

   Pros

   • Provides 2,400 mg of ZMA per 3-capsule serving.
   • May work to provide both pre- and post-workout support.
   • Comes as quick-release capsules to enhance absorption.
   • Free from wheat, yeast, lactose, and artificial flavors.
   • Provides minimal inactive ingredients for better effectiveness.

   Cons

   • Contains magnesium aspartate, which has lower bioavailability than other forms.
   • Its large capsule size might be difficult to swallow.
   • Lacks third-party testing.

Mechanism Of ZMA Supplements

ZMA supplements work by pairing ingredients like zinc, vitamin B6, and magnesium. Zinc could support protein synthesis and help maintain hormonal balance, which may support muscle growth and endurance. It may also support muscle repair, immune function, and testosterone synthesis.

Magnesium may support multiple enzymatic reactions, including muscle contraction, nerve function, and energy production. It could also promote muscle relaxation, which may help minimize muscle cramps and improve sleep quality.

Vitamin B6 could help enhance the absorption of zinc and magnesium. It might also support amino acid metabolism, neurotransmitter production, and red blood cell formation. These processes may contribute to increased energy and may also help reduce fatigue.

However, personal experiences with ZMA supplements might vary. While ZMA supplements may support athletic performance, their effectiveness may depend on factors like overall diet, training routine, and frequency of use.

Potential Side Effects of ZMA Supplements

1. Could Trigger Sleep Disturbances

   Vitamin B6 in ZMA supplements could impact neurotransmitter production, which may increase vivid dreams or nightmares. It could make you wake up feeling restless or even anxious.

   Sometimes, after taking ZMA, you might experience trouble falling asleep, possibly due to an overstimulation of the nervous system. If you find yourself waking up frequently at night or feeling groggy in the morning, you may need to adjust your dose or take it earlier in the evening.

2. Might Cause Gastrointestinal Discomfort

   ZMA supplements may trigger gastrointestinal issues like diarrhea, constipation, or stomach pain. Magnesium is known for its laxative effect, which might lead to loose stools. You might experience constipation instead, as the body reacts differently to mineral intake.

   Zinc might also contribute to digestive discomfort, irritating the stomach lining. It may lead to mild stomach pain or discomfort.

3. May Cause A Metallic Taste in Mouth

   Zinc in ZMA supplements may cause a temporary metallic taste in your mouth. It may cause you to experience a bitter or chalky aftertaste that may linger for a while after taking ZMA. It may happen as zinc interacts with taste receptors and might alter how your mouth perceives flavors.

   The metallic taste is often mild and fades over time. However, if it bothers you, drinking water or eating a small snack after taking ZMA supplements might help.

4. Could Lead to Low Blood Pressure

   ZMA supplements might lower your blood pressure, especially if you already have low blood pressure or take medication for it. Magnesium has a relaxing effect as it may dilate blood vessels, which might cause a drop in blood pressure.

   Zinc may also have a mild effect on circulation, which may contribute to decreased blood pressure. Low blood pressure may cause you to experience signs of dizziness, weakness, or blurred vision.

Also See: Best Stacks for Muscle Growth

How Did We Evaluate the Best ZMA Supplements

1. Price And Value

   From the perspective of budget-friendly ZMA supplements, NutraBio ZMA and Carlyle ZMA may offer the lowest price at $19.99 for 90 capsules. SNAC Nutrition ZMA-5 and Now Sports ZMA, priced at $22.95 and $23.99, provide mid-range value with solid brand credibility.

   Optimum Nutrition ZMA, at $26.99 for 90 capsules, balances affordability with a strong reputation. Nutricost’s ZMA is priced at $27.97 for 180 capsules, which may deliver the best price per serving with a high ZMA dosage.

   For premium options, JYM ZMA and Transparent Labs ZMO both cost $29.99, but JYM provides 90 capsules compared to Transparent Labs’ 60, offering better value. While premium brands justify their pricing with high-quality formulations, you should look for a brand that offers a balance between capsule count, serving size, effectiveness, and affordability.

2. Brand Reputation

   When ranking ZMA supplement brands by reputation, SNAC Nutrition leads as the original creator of ZMA, backed by multiple research and long-term trust among athletes. JYM Supplement Science follows closely, leveraging Dr. Jim Stoppani’s expertise and enhanced formulations like BioPerine for better absorption.

   Transparent Labs also ranks high for its commitment to full-label transparency and premium-quality ingredients, while NutraBio earns recognition for its in-house manufacturing and strict quality control standards.

   Optimum Nutrition, a widely respected brand, maintains strong credibility with consistent product quality and industry-leading manufacturing standards. Now Foods is also a well-established brand known for providing affordability and reliable formulations.

   Nutricost offers simple and affordable ZMA products, appealing to those seeking simplicity. Carlyle, while less prominent in the sports nutrition space, may provide accessible and lab-tested ZMA products at a lower price point.

   While all brands on this list meet industry standards, those with research-backed ingredients, strict quality control, and transparency rank higher in reputation.

3. Customer Reviews

   The analysis of customer reviews may assess how ZMA supplements impact sleep quality, muscle recovery, energy levels, and effectiveness. We considered key factors like ingredient quality, absorption, and side effects.

   Transparent Labs ZMO has limited reviews, with one user noting better sleep. Nutricost ZMA Capsules received praise for optimizing sleep and muscle recovery, though effects on testosterone varied among users.

   Now Sports ZMA Capsules received high ratings for supporting deeper sleep, better recovery, and increased energy, although some users experience vivid dreams. Most reviews on SNAC Nutrition ZMA-5 indicated it supported muscle recovery and sleep, though some users experienced nightmares with its use.

   JYM ZMA Zinc and Magnesium were well-received for improving sleep and muscle gains, though some users experienced an adjustment period. The best-rated options, such as Now Sports and JYM ZMA, consistently delivered benefits with high consumer satisfaction.

   Nutricost and Optimum Nutrition ZMA are also strong contenders, though their effects on testosterone and libido remain inconsistent. Though Carlyle ZMA is a budget-friendly ZMA option, its user reviews reported inconsistencies in its quality.

   While most users find value in ZMA supplements, results may depend on factors like nutrient deficiencies and lifestyle. Those seeking reliable sleep and recovery support should consider well-reviewed brands with high bioavailability and minimal fillers.

Frequently Asked Questions

1. Can I Take ZMA Supplements Alongside Creatine?
   Yes, it is typically safe to use ZMA supplements and creatine together. ZMA could help support recovery and sleep, while creatine may enhance strength and energy. However, overuse of the pair might trigger appetite loss, dizziness, cramping, or bloating.
2. What Are Some Natural Alternatives to ZMA Supplements?
   Foods rich in zinc, vitamin B6, and magnesium may serve as a natural substitute for ZMA supplementation. These foods may include shellfish, pumpkin seeds, beef, spinach, almonds, bananas, potatoes, or poultry foods. These foods could provide similar nutrients as ZMA but might vary in absorption efficiency.
3. Can ZMA Supplements Help With Testosterone Deficiency?
   No, ZMA supplements contain zinc and magnesium, which might support testosterone synthesis in people with zinc or magnesium deficiencies. However, they are unlikely to provide a noticeable testosterone boost in people with adequate nutrient intake of zinc and magnesium.
4. Do ZMA Supplements Cause Drowsiness?
   Not necessarily, they may promote relaxation and improve sleep quality due to their magnesium content. However, personal experiences and responses to ZMA might vary.

Conclusion

Using ZMA supplements might support more consistent energy levels, optimize post-exercise recovery, and improve sleep quality. They may also help contribute to your daily micronutrient intake, particularly for nutrients like magnesium, zinc, and vitamin B6.

However, choosing the right ZMA supplement may depend on your fitness goals, preferences, and dietary needs. It is also essential to consider factors like ZMA content per serving, overall value, quality standards, consumer feedback, and brand reputation when opting for ZMA.

Overuse of ZMA supplements might contribute to potential adverse effects. These may include stomach cramps, appetite loss, diarrhea, vomiting, or allergic reactions. Including foods like red meat, chickpeas, dark leafy greens, and nuts/seeds may naturally help increase ZMA levels.

You should also engage in strength training and cardiovascular exercises, stay hydrated, and practice relaxation techniques like meditation or deep breathing. These lifestyle practices may help support the effectiveness and benefits of ZMA supplements.