PlainPill

ZMA

People mainly take ZMA for sleep, libido, recovery. Based on 97 first-hand reports and 3 meta-analyses & systematic reviews in the medical literature. Ranked #56 of 1,974 overall.

55
User score
Mixed
31% positive10% mixed11% negative47% unclear

Of reports that state an outcome, 60% are positive.

Clinical research
BModerate research base
3
meta-analyses
1
RCTs
113
papers

What ZMA does, according to users

Of the people who reported each effect, the share who said it got better.

What the research says

Systematic reviews and meta-analyses from PubMed, with their published conclusions.

BModerate research base

At least one meta-analysis, or 5+ randomized controlled trials. The grade measures how much human research exists — read the conclusions below for what it found.

J Oral Maxillofac Surg · 2023 · Meta-analysis / systematic review
Role of Intraoperative Imaging in Improving Closed Reduction of Zygomatic Arch Fractures: A Systematic Review and Meta-analysis

Conclusion: IOI improved the adequacy of the procedure and led to a better postoperative appearance, especially for patients with variable ZMA fractures. Furthermore, the use of IOI avoided the risk of secondary surgery. In future studies, researchers should standardize the scale and outcomes to facilitate the intuitive evaluation of reduction adequacy.

PubMed 37775088 ↗
GMS Z Med Ausbild · 2013 · Meta-analysis / systematic review
Towards Web 3.0: taxonomies and ontologies for medical education -- a systematic review

Conclusion: While moving towards Web 3.0, a significant problem lies in the selection and use of an appropriate German vocabulary for the machine-readable description of object content. Possible solutions include development, translation and/or combination of existing vocabularies, possibly including partial translations of English vocabularies.

PubMed 23467484 ↗
GMS Z Med Ausbild · 2013 · Meta-analysis / systematic review
Education 2.0 -- how has social media and Web 2.0 been integrated into medical education? A systematical literature review

Conclusion: The integration of Web 2.0 and Social Media is the modern form of self-determined learning. It stimulates reflection and actively integrates the students in the construction of their knowledge. With these new tools, the students acquire skills which they need in both their social and professional lives.

PubMed 23467509 ↗

Dosage people report

As stated by users — not a recommendation. Follow the label or your doctor.

every nightas reported
nightlyas reported
before bedas reported
eveningas reported
dailyas reported
30 mg zinc, 450 mg magnesium, 10.5 mg B6nightly

Reported side effects

How often each side effect came up across all reports.

vivid dreams ×9depression ×1anhedonia ×1drowsiness ×1stomach issues ×1muscle twitch ×1high magnesium ×1morning grogginess ×1

What users say

Verbatim quotes, shortened only — each links to the original discussion.

“ZMA (Sleep)”
Source discussion ↗
“I've been taking ZMA for years and I never get sick and have amazing dreams.”
Source discussion ↗
“*ZMA* - I actually have stopped and now will rely on the multivitamin”
Source discussion ↗
“Each night before bed, I take the following: ZMA - read the label for dosing”
Source discussion ↗
“I've enjoyed the ZMA supplement from t-nation. It's zinc, magnesium, and i think b6. I take it before bed. Gives me good sleep”
Source discussion ↗
Top discussions (5)

Other options for sleep

User data from public discussions; research from PubMed. Information only, not medical advice — talk to a doctor before starting, stopping or combining anything. Data updated October 2, 2026. How we rate