OtherHumann = 192024
Effects of an Acute Dose of Zinc Monomethionine Asparate and Magnesium Asparate (ZMA) on Subsequent Sleep and Next-Day Morning Performance (Countermovement Jumps, Repeated Sprints and Stroop Test).
Plain-language summary
This study looked at whether taking ZMA, a supplement combining zinc, magnesium and vitamin B6, before bed for two nights could improve sleep and next-day performance in healthy active men. Nineteen men with no major nutrient shortfalls went through three conditions, no pill, a dummy pill and ZMA, in a counterbalanced order, while sleep, jump height, sprint performance and thinking were measured. ZMA did not show a significant change in sleep, sprint performance or thinking against either comparison. Jump height was higher after ZMA than after the dummy pill, but not higher than taking nothing at all.
Key findings
- ZMA supplementation for two nights did not improve sleep, repeated sprint performance, or cognitive function in healthy, active men.
- ZMA improved countermovement jump height compared to placebo but not compared to taking no pill.
- Participants had no major deficiencies in zinc, magnesium, or vitamin B6 at baseline.
How to analyze the study yourself
- Study type
- Every man took both the supplement and the dummy version in a counterbalanced order, so each man is his own comparison and the order of the two is unlikely to explain the result.
- Population
- Healthy, recreationally trained males with no major nutrient deficiencies.
- Funding
- Not reported
- Takeaway
- This study found that taking ZMA before bed for two nights did not improve sleep or next-day performance in healthy men with good nutrient levels, though it slightly boosted jump height compared to a placebo. If you already get enough zinc and magnesium, ZMA may not be worth adding for sleep or performance.