ZMA (zinc magnesium aspartate) is a popular dietary supplement used by athletes and bodybuilders who believe it can increase muscle strength and testosterone levels. ZMA typically contains zinc monomethionine aspartate, magnesium aspartate, and vitamin B6.
There is some evidence that ZMA may help raise testosterone levels, especially in those with zinc and magnesium deficiencies:
- Several studies have found that zinc deficiency is associated with decreased testosterone levels in men. Zinc is an essential mineral involved in many enzymatic reactions related to testosterone production and metabolism. Supplementing with zinc may help restore optimal testosterone levels if there is a deficiency.
- One study gave elite wrestlers with low testosterone either a placebo or ZMA for 4 weeks. The ZMA group had a significant increase in testosterone levels compared to placebo.
- A randomized controlled trial in NCAA football players found that taking ZMA over 8 weeks increased testosterone and IGF-1 (insulin-like growth factor) levels compared to placebo.
However, other studies show less clear effects:
- A study in recreationally trained men found no increases in either total or free testosterone levels among those taking ZMA for 8 weeks compared to placebo.
- Multiple other studies have found no significant difference in testosterone between those taking ZMA supplements and placebo. Many of these involved trained athletes or weightlifters.
The evidence is mixed overall. ZMA may increase testosterone levels in those with pre-existing zinc or magnesium deficiencies, but likely has no effect if no deficiency exists. Athletes and intensive exercisers tend to have higher nutrient needs, so ZMA has more potential benefits for those groups.
Here is a quick summary of the key points:
- ZMA is a supplement containing zinc, magnesium, and vitamin B6
- Some studies show ZMA can increase testosterone, especially in deficient athletes
- But other studies show no benefits of ZMA on testosterone
- It may only help those with low zinc/magnesium levels
- Effects likely depend on diet, genetics, lifestyle factors
If considering trying ZMA, speak to your doctor to ensure safety and determine if it could benefit vous. Get any supplements from reputable sources.
As for lifestyle approaches beyond supplementation, get enough zinc and magnesium rich foods, manage stress, sleep well, strength train, and maintain a healthy weight. These approaches can optimize natural testosterone production.
Our clinic, Rejuvenate Hormone Clinic, offers full hormone testing and personalized treatment plans to help patients achieve hormonal balance and vitality.
Below is a table summarizing some zinc- and magnesium-rich foods to include as part of a diet to support healthy testosterone levels, with or without ZMA supplementation:
| Food | Serving Size | Zinc (mg) | Magnesium (mg) |
|-|-|-|-|
|Oysters|6 medium oysters|76.7|105|
|Beef|3 ounces|5.5|19|
|Pumpkin seeds|1 ounce|2.2|151|
|Spinach, boiled|1 cup|1.37|156|
|Almonds|1 ounce|1.1|80|
In conclusion, more research is still needed, but ZMA may offer modest testosterone boosting benefits for some people with deficiencies. However diets, lifestyles, and genetics differ greatly among individuals. Consult a doctor to determine if ZMA supplementation could benefit you.
