Zinc & Magnesium (ZMA) Supplements – Worth It?!

Quick Take: Zinc and magnesium are important for a healthy immune system and optimal testosterone levels.

If you’d like to read more about them, the Examine page about ZMA gives a nice summary.


My View On Supplements

I’m not a huge fan of supplements. I prefer to stick to the following basics:

Whey Protein, if needed to top off protein requirements.

Creatine, if you want the extra boost it provides.

Beta-Alanine, if you want to improve recovery. I usually don’t take this one all the time.



With all that being said, I ordered some ZMA (30mg of zinc, 450mg of magnesium and 11mg of Vitamin B6 per serving) with my last protein order and have been taking it for a couple days now. My sleep has improved (I sleep like a rock for 8-10 hours) and I feel like I got less sore from my training sessions. If you think you might be deficient in either one or both minerals (zinc and magnesium), then you can either get blood work done to make sure or get yourself some ZMA and see if it improves how you feel.

A good ZMA supplement is the one from ON. If you’re male, take 3 capsules 30-60mins before bedtime. If you’re female, take 2 capsules 30-60mins before bedtime. That means the 180 caps will last men 60 days and women 90 days.



That’s all. As always, I’m not a doctor or personal trainer. Take my advice, if you think it might be a good idea. Don’t take my advice, if you think I’m an idiot.