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evidence · mechanism · dose
Supplements/Mineral

Zinc Monomethionine (ZMA)

Zinc + magnesium + B6 for recovery.

Sleep & RecoveryMen's Health

Overview

Zinc + magnesium + B6 for recovery.

Natural sources
    Common forms

      Mechanism of action

      Replenishes athlete deficiencies.

      Pathways

        Effects on the body

        Organ system effects

        Evidence-based benefits

        Improves sleep

        Moderate evidence

        Potential side effects

        Common
        • · GI upset
        Rare
          Serious

            Drug interactions

            No notable interactions reported.

            Safety & non-supplemental interactions

            Educational summary — always confirm with your clinician or pharmacist before starting, stopping, or combining with prescription therapy.

            Avoid / monitor with these medications
            • ·Alcohol, benzodiazepines, opioids, sedating antihistamines (additive CNS depression)

            Supplement interactions

            Pairs well with

            None listed.

            Avoid combining with

            No specific avoidances listed.

            Dosing & bioavailability

            Typical dose
            30 mg zinc + 450 mg Mg

            Where to buy

            Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

            Mineral
            Zinc Monomet…
            Amazon
            Wide selection · fast shipping
            Mineral
            Zinc Monomet…
            iHerb
            Global delivery · curated brands
            Mineral
            Zinc Monomet…
            Thorne
            Practitioner-grade · NSF tested

            Scientific evidence (8)

            RCTJ Int Soc Sports Nutr · 2004

            ZMA testosterone

            Wilborn CD, et al.

            42 men

            Key findings

            No advantage over placebo.

            Open study
            Systematic reviewPubMed (NLM) · 1970

            PubMed: Zinc Monomethionine (ZMA) — Improves sleep

            Live PubMed search

            Live results for "Zinc Monomethionine (ZMA) Improves sleep" across the PubMed/MEDLINE peer-reviewed index.

            Key findings

            Opens current human and preclinical literature matching Zinc Monomethionine (ZMA) and "Improves sleep". Filter by RCT, meta-analysis, or year on the results page.

            Open study
            Systematic reviewPubMed (NLM) · 1970

            PubMed: Zinc Monomethionine (ZMA) — randomized controlled trial

            Live PubMed search

            Live results for "Zinc Monomethionine (ZMA) randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

            Key findings

            Opens current human and preclinical literature matching Zinc Monomethionine (ZMA) and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

            Open study
            Systematic reviewPubMed (NLM) · 1970

            PubMed: Zinc Monomethionine (ZMA) — meta-analysis

            Live PubMed search

            Live results for "Zinc Monomethionine (ZMA) meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

            Key findings

            Opens current human and preclinical literature matching Zinc Monomethionine (ZMA) and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

            Open study
            Systematic reviewPubMed (NLM) · 1970

            PubMed: Zinc Monomethionine (ZMA) — pharmacokinetics

            Live PubMed search

            Live results for "Zinc Monomethionine (ZMA) pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

            Key findings

            Opens current human and preclinical literature matching Zinc Monomethionine (ZMA) and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

            Open study
            Systematic reviewPubMed (NLM) · 1970

            PubMed: Zinc Monomethionine (ZMA) — safety adverse events

            Live PubMed search

            Live results for "Zinc Monomethionine (ZMA) safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

            Key findings

            Opens current human and preclinical literature matching Zinc Monomethionine (ZMA) and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

            Open study
            Systematic reviewPubMed (NLM) · 1970

            PubMed: Zinc Monomethionine (ZMA) — dose response

            Live PubMed search

            Live results for "Zinc Monomethionine (ZMA) dose response" across the PubMed/MEDLINE peer-reviewed index.

            Key findings

            Opens current human and preclinical literature matching Zinc Monomethionine (ZMA) and "dose response". Filter by RCT, meta-analysis, or year on the results page.

            Open study
            Systematic reviewGoogle Scholar · 1970

            Google Scholar: Zinc Monomethionine (ZMA) — clinical evidence

            Live Scholar search

            Cross-database citation index for Zinc Monomethionine (ZMA) as it relates to "clinical evidence".

            Key findings

            Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

            Open study
            Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.