ZMA (Zinc Magnesium Aspartate) and sleep

What 3 graded rows on zma (zinc magnesium aspartate) agree on for sleep, and where they differ. Counted side by side, never averaged.

Consensus finder Rows from the ZMA (Zinc Magnesium Aspartate) page, reviewed Oct 21, 2026 How it decides

What the rows agree on

Each block and row is one graded row from the ZMA (Zinc Magnesium Aspartate) page, with its PubMed record.

Supplement

ZMA (Zinc Magnesium Aspartate) Choose another

3 rows · 104 people

Split. 2 rows found no difference and 1 found a worse outcome.

No difference or worse

Improved

Each block is one evidence row, sized by how many people it enrolled, with its grade inside. Red: a worse outcome.

From the rows

Trial sizeWho was studiedGrade

The best-graded row, grade C, is a crossover trial of 19 people (2024) and found no difference.

The row that found a worse outcome was larger: 69 people, against a median of 18 people for the 2 rows that found no difference.

Only the 2 rows that found no difference name athletes or trained people in their population.

The best grade is C among the rows that found no difference, and D among the row that found a worse outcome.

2 no difference · 1 worse

Grade CSleep and next-morning jumps, sprints and Stroop test · No difference
Crossover RCT · n 19 · 2024 · Recreationally trained men with adequate zinc, magnesium and B6 intakes
30 mg zinc, 450 mg magnesium, 10.5 mg B6 before bed · 2 nights per condition
No effect on actigraphy sleep, repeated sprints or Stroop performance; jump height was higher than placebo but not than the no-pill condition.
Row on the ZMA (Zinc Magnesium Aspartate) page · PubMed 39125347 (opens PubMed)
Grade CSleep quality and next-morning weightlifting after partial sleep deprivation · No difference
Crossover RCT · n 16 · 2024 · Trained men after two nights of 4-hour sleep
30 mg zinc, 450 mg magnesium, 10.5 mg B6 before bed · 2 nights per condition
No effect on sleep, fatigue ratings or submaximal bench press and squat power versus placebo or no pill.
Row on the ZMA (Zinc Magnesium Aspartate) page · PubMed 38257144 (opens PubMed)
Grade DSleep duration and next-morning Stroop performance with 4 or 8 hours in bed · Worse
Crossover RCT · n 69 · 2024 · Men with adequate diets and no sleep problems (33 with 4-hour and 36 with 8-hour sleep opportunity)
30 mg zinc, 450 mg magnesium, 10.5 mg B6 before bed · 2 nights per condition
No effect on morning Stroop performance; ZMA reduced total sleep time by about 0.46 hours versus the other conditions (about 0.94 hours in the 8-hour group).
Row on the ZMA (Zinc Magnesium Aspartate) page · PubMed 39062445 (opens PubMed)