Zinc vs ZMA for sleep
Short answer: For sleep, users rate them about the same: 84% report improvement with Zinc (76 reports) and 87% with ZMA (116 reports).
Zinc has 220 meta-analyses and 555 randomized trials on PubMed; ZMA has 3 and 1.
Based on 1,594 reports about Zinc and 321 about ZMA. Not medical advice.
| Zinc Supplement | ZMA Supplement | |
|---|---|---|
| Users say it helped | 59%helped510 reports · high confidence | 64%helped151 reports · high confidence |
| Verdict | Mixed | Mostly positive |
| Research | AResearch: Strong | BResearch: Moderate |
| Meta-analyses / RCTs | 220 / 555 | 3 / 1 |
| Mainly used for | ||
| Sleep % reporting improvement | 84% (76) | 87% (116) |
| Libido % reporting improvement | 90% (120) | 88% (16) |
| Hormones % reporting improvement | 88% (94) | 67% (15) |
| Mood % reporting improvement | 81% (68) | 57% (7) |
| Energy % reporting improvement | 74% (57) | 55% (11) |
| Common side effects | nausea, stomach issues, vomiting, copper deficiency | vivid dreams, drowsiness, stomach issues, depression |
| Typical dose reported | 75 mg | 30 mg zinc, 450 mg magnesium, 10.5 mg B6 / nightly |
Acne patients have decreased serum zinc levels. Zinc is effective for the treatment of acne, particularly at decreasing the number of inflammatory papules, when used as monotherapy or as an adjunctive treatment.
Dermatol Ther, 2020 ↗“I had actual energy in the mornings for the first time I could remember.”
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.
J Oral Maxillofac Surg, 2023 ↗“The only thing that is affordable and has seemed to help me is ZMA. I only have the anecdote that ZMA seemed to improve sex drive, sleep, dreams, erectile quality when I first t began taking it at age 18.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate