Supplement Scholar
Mineral

Zinc Monomethionine (ZMA)

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Zinc Monomethionine (ZMA). Zinc + magnesium + B6 for recovery.

How it works. Replenishes athlete deficiencies.

What the research supports. 1 graded claims. Strongest: Improves sleep (moderate).

How much to take. Typical dose: 30 mg zinc + 450 mg Mg.

Side effects and interactions. 1 medication interaction listed. No serious side effects listed at normal doses.

Stacking. Pairs well with Magnesium glycinate, L-theanine.

Common forms. Available as Chelated form (glycinate, bisglycinate, citrate, malate), Inorganic salt (oxide, sulfate, chloride), Liquid ionic solution, Topical or transdermal preparation.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Zinc Monomethionine (ZMA). Anecdotes are not medical advice.

Zinc Monomethionine (ZMA). Zinc + magnesium + B6 for recovery.

Molecular structureC5H11NO6S2Zn · 310.7 g/mol

What it is

Zinc + magnesium + B6 for recovery.

Food sources

Whole foods (leafy greens, legumes, nuts, seeds, seafood, animal proteins)Fortified foods such as cereals, breads, plant milks, and table saltMineral supplements as chelates, citrates, glycinates, or inorganic salts

Goals

Sleep & RecoveryMen's Health

How it works

Replenishes athlete deficiencies.

Pathways

  • Replenishes athlete deficiencies

Effects

  • +sleep supports

What the research supports

Improves sleepmoderate

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
30 mg zinc + 450 mg Mg
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodEither with or without food.
Best formMost evidence is based on the chelated form (glycinate, bisglycinate, citrate, malate) form.
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Side effects & interactions

Common side effects

  • GI upset

Medication interactions

Prescription medications (general)minor

Always disclose Zinc Monomethionine (ZMA) use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

Common forms

  • Chelated form (glycinate, bisglycinate, citrate, malate)
  • Inorganic salt (oxide, sulfate, chloride)
  • Liquid ionic solution
  • Topical or transdermal preparation

Key studies

8 studies cited in total.

PubMed: Zinc Monomethionine (ZMA) — Improves sleep ↗
Systematic review · PubMed (NLM) · 2026

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

PubMed: Zinc Monomethionine (ZMA) — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

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.

PubMed: Zinc Monomethionine (ZMA) — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

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

Discussion

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