Does ZMA increase testosterone?

No. ZMA does not increase testosterone levels beyond what is considered normal. Zinc plays a role in the body's own hormone production, so a low zinc intake can lower testosterone over time, and in those cases supplementation can help restore normal levels. For people who already get enough zinc through their diet, ZMA will not lead to higher testosterone.

When should you take ZMA?

ZMA is usually taken in the evening, often 30–60 minutes before bedtime and on a relatively empty stomach. Zinc and magnesium share transport mechanisms in the intestine with minerals such as calcium and iron, so taking ZMA separately from food increases the likelihood that the minerals are absorbed in the intended amount.

Who can benefit from taking ZMA?

ZMA may be relevant if you train regularly with a high training frequency, sweat a lot during training, experience muscle cramps or need longer recovery between sessions, or go through periods with little sleep or sustained stress. For people with a varied diet that already covers their needs for zinc, magnesium and vitamin B6, the need for a supplement is smaller.

Which form of magnesium is best in a ZMA supplement?

Magnesium oxide generally has lower absorption and can cause stomach discomfort. Magnesium citrate is better absorbed than oxide but can have a laxative effect at higher doses. Magnesium bisglycinate is well absorbed and is often perceived as gentler on the stomach, while magnesium malate is usually well absorbed and is often used in products aimed at physically active people.

What is the difference between pyridoxine HCl and P-5-P?

Pyridoxine HCl is the most common form and must be converted in the body into pyridoxal-5-phosphate (P-5-P) before the vitamin can be used. Some ZMA products use P-5-P directly, which is already the active form. For most people the practical difference is small, since the body usually handles the conversion effectively, but P-5-P can be described as having higher bioavailability.

Is more zinc and magnesium always better?

No. Larger amounts do not necessarily give a better effect. Once your requirement is met, additional intake provides little further benefit and may in some cases lead to reduced absorption or stomach issues.

What was the original ZMA formula?

When ZMA was developed in the late 1990s, the original formula consisted of zinc monomethionine aspartate, magnesium aspartate and vitamin B6 as pyridoxine HCl. These forms were chosen because they were considered easily absorbable at the time, but several forms with comparable or better absorption are available today, so a product does not have to follow the original formula.

ZMA – Best in Test 2026 – Top 10 ZMA Supplements | Hardworkout Magazine

Key takeaways

- ZMA is a combination supplement of zinc, magnesium and vitamin B6, and its effect lies in securing adequate levels of these nutrients rather than in boosting performance directly.

- ZMA does not raise testosterone above normal levels; supplementation only restores hormone function in people whose zinc intake is low to begin with.

- Typical ZMA products supply roughly 20–30 mg zinc, 300–450 mg magnesium and 5–10 mg vitamin B6 per daily dose, which is above the Norwegian and EU recommended intakes of 8–11 mg zinc, 280–350 mg magnesium and 1.3–1.6 mg vitamin B6.

- The form of the mineral matters more than the brand: magnesium oxide and zinc oxide are poorly absorbed, while citrate, bisglycinate, malate, picolinate and gluconate forms have higher bioavailability.

- ZMA is usually taken 30–60 minutes before bedtime on a relatively empty stomach, because calcium and iron from food compete with zinc and magnesium for the same intestinal transport mechanisms.

ZMA is a widely used supplement among individuals who train regularly, especially during periods of high intensity and the need for good recovery. At the same time, it is a supplement where many products appear similar at first glance.

In this overview, we have gathered the best ZMA supplements on the market in 2026 and looked closer at which products provide the most for the content they actually deliver.

Further down in the article, you can read more about the criteria for the test, what ZMA is, how it works in the body, when it is recommended to take it – and what differences in content are worth being aware of.

ZMA – Best in Test 2026 – Top 10 ZMA Supplements

At Hardworkout.no, we are committed to ensuring that the tests are independent and credible. We have focused on criteria such as ingredients/active substances, stated effects, documented effects, as well as studies and other documentation to compile our top lists.

PS: The price is indicative, but if you click on the purchase link, you will get an updated price that reflects the best prices on the market. Where there are multiple alternative prices, we link to several stores.

By shopping through the links in the test, we receive a small commission from the stores, which helps us continue to publish quality-conscious tests and articles. You pay the same reasonable price that the stores state.

We greatly appreciate it if you use the links in the article.

Best in Test: [Vitaprana ZMA](https://hardworkout.no/vitaprana-zma)

How did we rank the ZMA supplements?

The products in this top list have not been physically tested by us. The basis for the assessment is information from the manufacturer and online store, such as nutritional content per daily dose and available product information.

Compounds and Bioavailability (45 points)

Forms of magnesium and zinc with known good absorption receive a higher score. Magnesium oxide and similar compounds with documented lower absorption pull the score down. The form of vitamin B6 is also included in the assessment.

Amount per Daily Dose (20 points)

How much zinc, magnesium, and vitamin B6 the product provides per recommended daily dose. Products with very low doses, or unusually high doses without clear justification, are scored lower.

Stated Product Information (10 points)

Specification of which forms of magnesium and zinc are used, as well as clear indication of the amount per daily dose. Incomplete or unclear information results in a lower score.

Value for Money (25 points)

The relationship between price and quality. Products that combine good mineral forms and reasonable dosing at a fair price are rated higher than products that are expensive without offering corresponding quality.

What does ZMA actually do in the body?

ZMA is a dietary supplement that contains zinc, magnesium, and vitamin B6. These nutrients are involved in several of the same physiological processes in the body, including those related to muscle function, recovery, nerve signals, and hormone regulation.

In individuals who train regularly, sweat a lot, or have sustained high training loads over time, the turnover of both zinc and magnesium increases.

Both minerals are lost through sweat and are continuously used in processes such as muscle contraction, nerve impulses, and hormone production.

At low levels, this can manifest as slower recovery, restless sleep, or an increased tendency for muscle cramps.

In summary, the nutrients have the following functions:

- Zinc is necessary for normal hormone production, immune defense, and protein synthesis.

- Magnesium is important for normal muscle function, nerve transmission, and regulation of muscle tension.

- Vitamin B6 contributes to normal energy metabolism and supports the utilization of zinc and magnesium.

The effect of ZMA is therefore primarily about ensuring adequate levels of these nutrients, not that it has any effect on performance.

Does ZMA raise testosterone?

The relationship between ZMA and testosterone is often misunderstood. ZMA does not increase testosterone levels beyond what is considered normal.

Zinc, however, plays an important role in the body's own hormone production, and with low zinc intake, testosterone levels can decrease over time.

This has been documented both in physically active individuals and in those with low intake over longer periods. In such cases, supplementation can help restore normal levels. The effect is therefore dependent on the starting point, not the supplement itself.

For individuals who already get enough zinc through their diet, ZMA will not lead to increased testosterone, but for those who are low, it may be a relevant measure to maintain normal hormone function.

How much zinc, magnesium and B6 should a ZMA supplement contain?

There is no fixed standard for how much zinc, magnesium, and vitamin B6 a ZMA supplement should contain. Nevertheless, many products fall within a relatively narrow range, often based on the original ZMA formula.

Typical doses in ZMA supplements often are around:

- Zinc: approx. 20–30 mg per daily dose

- Magnesium: approx. 300–450 mg per daily dose

- Vitamin B6: approx. 5–10 mg per daily dose

In comparison, the recommended daily intake in Norway and the EU is lower:

- Zinc: 8–11 mg

- Magnesium: 280–350 mg

- Vitamin B6: 1.3–1.6 mg

That ZMA supplements often exceed the recommended daily intake does not mean they are unsafe, but that they are intended as targeted supplements for individuals with a higher need than average.

Larger amounts, however, do not necessarily provide better effects. Once the need is met, additional intake will provide little further benefit, and in some cases may lead to reduced absorption or stomach issues.

When to Take ZMA?

ZMA is usually taken in the evening, often 30–60 minutes before bedtime and on a relatively empty stomach. The reason is primarily related to absorption.

Zinc and magnesium use the same transport mechanisms in the intestines as several other minerals, including calcium and iron. When these are consumed simultaneously through food, absorption can be reduced. By taking ZMA separately, the likelihood of the minerals being absorbed in the desired amount increases.

Magnesium is also involved in the regulation of nerve signals and muscle tension. Many therefore experience that intake in the evening provides a calmer transition to sleep, without ZMA itself acting as a sleeping aid.

Who Can Benefit from ZMA?

ZMA may be relevant for you if:

- You train regularly with a high training frequency.

- You sweat a lot during training, especially during endurance or high intensity.