SUPPLEMENT SCIENCEInsights
Search

Search Insights

Try choline, nano-curcumin or probiotics.

    Ingredient guide · Ingredient reference

    What is in ZMA? Zinc, magnesium and vitamin B6

    ZMA combines zinc, magnesium and vitamin B6. Ingredient forms, serving size and total amounts matter more than treating the acronym as a guarantee of a sleep or training benefit.

    Read the evidence ↓

    Supplement Science Insights Editorial Team

    Published September 23, 2026

    Three nutrients, with named forms

    An archived SNAC ZMA label lists magnesium as aspartate, zinc as mono-L-methionine and aspartate, and vitamin B6 as pyridoxine hydrochloride. Its three-capsule column lists 450 mg magnesium, 30 mg zinc and 10.5 mg B6; the two-capsule column lists 300 mg, 20 mg and 7 mg. These are historical label declarations, not independent assays, a current-market guarantee or a personal recommendation. [1]

    A formula name does not prove the advertised result

    The ingredient list establishes composition. It does not independently prove claims about sleep, testosterone or exercise performance, and this page does not appraise those clinical outcomes. Check the label of the exact formulation rather than transferring one product’s quantities to another. [2][3][4]

    Supplemental magnesium can cause diarrhea, prolonged high zinc intake can interfere with copper, and excessive B6 can damage nerves. Include overlapping mineral and B-vitamin products when assessing intake. More ingredients or a larger serving does not remove those concerns. [2][3][4]

    A hypothetical serving comparison

    Suppose two labels state their quantities per different numbers of capsules. First normalize the serving before comparing. Using the archived example, two capsules contain two-thirds of the quantities in three capsules: magnesium 300 versus 450 mg, zinc 20 versus 30 mg, and B6 7 versus 10.5 mg. This verifies arithmetic, not which serving a reader should take. [1]

    Hypothetical example — compare archived-label quantities on the same basis
    NutrientTwo capsulesThree capsules
    Magnesium300 mg450 mg
    Zinc20 mg30 mg
    Vitamin B67 mg10.5 mg
    What is in ZMA? Zinc, magnesium and vitamin B6 — original article outline diagram
    Original editorial diagram of this article’s sections; no product photograph or clinical finding is depicted.

    Sources for this article

    1. SNAC ZMA label archived in NIH DSLD
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.
    2. Magnesium - Health Professional Fact Sheet
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.
    3. Zinc - Health Professional Fact Sheet
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.
    4. Vitamin B6 - Health Professional Fact Sheet
      Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.