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What is ZMA Plus by IO Genix?
IO Genix ZMA Plus is an evening capsule that pairs the classic ZMA base with two sleep-related ingredients. One capsule provides 15 mg of zinc, 200 mg of magnesium, 2 mg of vitamin B6, 500 mg of L-tryptophan and 1.9 mg of melatonin. The bottle holds 60 capsules, which is two months at one a day.
The initials ZMA originally stand for a simple combination: zinc, magnesium, vitamin B6. It has been sold in bodybuilding circles for decades, with standardised doses and clear European claims. The "Plus" version adds melatonin and tryptophan, which shifts the product from recovery towards sleep.
The real active ingredient in this formula is melatonin. The 1.9 mg per capsule are not there for show: it is the only ingredient in the bottle whose effect on falling asleep is recognised at European level, and it is also what dictates the precautions set out on this page. The rest of the Spanish brand's range can be browsed in our IO Genix section, and the other products in the category in our ZMA section.
What is in one ZMA Plus capsule?
| Composition | Per capsule | % NRV |
|---|---|---|
| L-tryptophan | 500 mg | NRV not established |
| Magnesium (oxide) | 200 mg | 53 % |
| Zinc (picolinate) | 15 mg | 150 % |
| Vitamin B6 (pyridoxine) | 2 mg | 143 % |
| Melatonin | 1.9 mg | NRV not established |
| Energy value | Less than 2 kcal | — |
| Pack size | 60 capsules, i.e. 60 days at one capsule a day | |
The 1.9 mg of melatonin are worth pausing on, because that figure is not chosen at random. In France, a melatonin-based food supplement remains within the food category as long as it does not exceed 2 mg per daily intake; beyond that, it becomes a medicine. This dose therefore sits just under the limit, and it comfortably exceeds the 1 mg threshold that unlocks the authorised claim: melatonin contributes to the reduction of time taken to fall asleep. A second claim exists and is also met: melatonin contributes to the alleviation of subjective feelings of jet lag.
The three minerals and vitamins in the ZMA base each carry authorised claims, and we stick to the official wordings. Zinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis and to the normal function of the immune system. Magnesium contributes to normal muscle function, to the reduction of tiredness and fatigue and to the normal functioning of the nervous system. Vitamin B6 contributes to the regulation of hormonal activity and to normal protein metabolism.
One honest reservation about the magnesium, because it is worth knowing before you buy: the form used here is the oxide. It is the least well absorbed of the magnesiums on the market, the one that offers the most magnesium per gram but the least magnesium actually taken up. It is also the most likely to have a laxative effect. If magnesium is your main goal, this is not the right product: take a look instead at our magnesium section, where the bisglycinate and citrate forms are better tolerated.
L-tryptophan, at 500 mg, is an essential amino acid that acts as a precursor to serotonin and then to melatonin. No claim is authorised in Europe for tryptophan, and that should be said rather than left to be assumed: its presence in the formula follows a logic of composition, not a demonstrated effect at this dose.
Ingredients list
L-tryptophan, magnesium oxide, bulking agent (microcrystalline cellulose), zinc picolinate, anti-caking agent (magnesium stearate), melatonin, vitamin B6 (pyridoxine hydrochloride). Capsule shell: GELATINE and colouring. No added sugar, no sweetener, no preservative, no lactose.
May contain traces of GLUTEN, EGGS, MILK, FISH and SOYA.
How should ZMA Plus be taken?
Dose: 1 capsule. Liquid: a large glass of water. Timing: 30 to 60 minutes before bedtime, on an empty stomach or at least two hours after the last meal. Frequency: one intake a day, in the evening only. Duration: a 6 to 8 week course, then one to two weeks off.
The instruction to take it away from meals is not a nicety. Tryptophan is an amino acid, and it uses the same transporter as several other amino acids to cross the barrier between the blood and the brain. Taken in the middle of a protein-rich meal, it ends up competing with them and no longer gets through. Two hours after dinner, the way is clear.
The 30 to 60 minute window before bed corresponds to the time melatonin needs to be absorbed and take effect. Taking it as you get into bed delays the effect by just as much. Conversely, taking it far too early can send you to sleep in front of the television.
Do not drive or operate machinery after taking this capsule. The manufacturer says so, and rightly: melatonin causes drowsiness, which is precisely what it is there for. Residual drowsiness on waking is possible in some people; if it happens, bring the time of intake forward rather than reducing the dose, as the capsule cannot be split.
The one to two week break after six to eight weeks of use is good practice, and above all it has the merit of forcing you to check whether the product is still of any use to you. Avoid caffeine in the six hours beforehand: it is probably the most effective lever on this whole page, and it is free. A dark, cool bedroom does the rest. For a different approach to the same subject, our GABA section is built on another molecule.
Who is ZMA Plus for, and who is it not for?
It is aimed at an adult who takes a long time to fall asleep, who is dealing with jet lag, or whose training schedule disrupts their sleep pattern.
It is strictly contraindicated for anyone on antidepressant treatment, because of the known interaction between L-tryptophan and those medicines. The manufacturer prints this in capitals on the packaging, and it is the most important warning attached to this product. It is also not recommended for pregnant or breastfeeding women, nor for children and adolescents.
The French national agency for food safety also recommends caution with melatonin for people with inflammatory or autoimmune diseases, epilepsy or asthma, as well as for those on any drug treatment. In all these cases, the question should be put to a doctor before buying. Never combine this capsule with another source of melatonin or tryptophan: the doses add up.
The capsule shell is made of gelatine: the product is suitable for neither vegetarians nor vegans.
What you should not expect from it. Melatonin reduces the time taken to fall asleep — it does not extend the night and it does not prevent waking during it. It does not treat chronic insomnia: if you have not been sleeping for months, it is a doctor you need to see, not a supplement. And ZMA does not build muscle: zinc contributes to the maintenance of normal testosterone levels, which means avoiding a drop caused by a deficiency, not raising a level that is already normal.
ZMA Plus or melatonin on its own?
A common question in the shop, and the answer depends on exactly what you are looking for.
Melatonin on its own does one thing and does it well: it reduces the time taken to fall asleep, from 1 mg upwards. It comes in various doses, as sublingual tablets or as drops, often for a modest budget, and it brings nothing else. If your only problem is taking too long to drop off, that is the most direct choice and our melatonin section answers it.
ZMA Plus makes sense when you wanted a ZMA anyway. An athlete already taking zinc, magnesium and vitamin B6 in the evening gains by bringing it all together in one capsule rather than swallowing three. In that case the melatonin comes on top of a routine that is already in place, and the product is fully justified.
When is neither the answer? If magnesium is your priority. The oxide used here is poorly absorbed, and 200 mg cover only 53 % of the reference value. A dedicated magnesium, in a better form, will give you more. Likewise, if it is zinc alone that interests you, a dedicated product costs less and can be taken at any hour, without causing drowsiness.
Frequently asked questions
How much melatonin per capsule?
1.9 mg, just under the 2 mg threshold above which melatonin is no longer classed as a food supplement in France. That is almost double the 1 mg threshold that gives entitlement to the claim about reducing the time taken to fall asleep, and it is a straightforward dose for this type of product.
Why take it away from meals?
Because of the tryptophan. This amino acid uses the same transporter as other amino acids to reach the brain; taken during a protein meal, it ends up competing with them. The manufacturer therefore asks for it to be taken on an empty stomach or at least two hours after dinner.
Can it be taken with an antidepressant?
No. This is a strict contraindication printed on the packaging, linked to the interaction between L-tryptophan and those treatments. If you are on antidepressant treatment, do not take this product and talk to your doctor about your sleep.
Does it cause drowsiness the next morning?
It is possible in some people, and the manufacturer flags it. If it happens to you, bring the time of intake forward rather than trying to cut the capsule, which cannot be split. Do not drive or operate machinery after the evening dose.
Is magnesium in oxide form a good choice?
It is the least well absorbed form on the market and the most likely to have a laxative effect. It is acceptable here because magnesium is not the formula's main active. If your goal is a magnesium intake, choose a dedicated product in bisglycinate or citrate form.
Does this product increase testosterone?
No. The authorised claim for zinc is that it contributes to the maintenance of normal testosterone levels in the blood. Maintaining is not increasing: zinc prevents a drop caused by an insufficient intake, it does not raise a level that is already normal in someone who is not short of it.
Can it be taken every night without a break?
The manufacturer provides for 6 to 8 week courses followed by one to two weeks off. Beyond that, and especially if the difficulty falling asleep persists after several courses, the right move is not to carry on indefinitely but to speak to a doctor about it.
Where can you buy ZMA Plus by IO Genix?
The 60-capsule bottle can be ordered from this page, and we ship throughout France and Europe. In the Vendargues shop, about ten minutes from Montpellier, the first question we ask about this product concerns current medication: the contraindication with antidepressants is real and many customers are unaware of it. The second concerns the afternoon coffee, which accounts for a good deal of insomnia. The rest of the range can be browsed in our sports nutrition selection, and B vitamin intakes in our vitamin B section.
What is IO Genix ZMA B6?
ZMA is the generic name of a combination that has become a standard in sports nutrition: zinc, magnesium and vitamin B6, taken once in the evening. This version from IO Genix fits into one capsule a day, in a bottle of 60, i.e. two months' worth.
The forms chosen are zinc picolinate and magnesium citrate, two common and well-tolerated salts, completed by vitamin B6 in the form of pyridoxine hydrochloride. The ingredients list is short: those three actives, magnesium stearate as an anti-caking agent, and a gelatine capsule coloured with titanium dioxide.
That last point is worth reading before you buy: as the shell is gelatine, the product is not suitable for vegetarians. It is information few product pages give, and it is decisive for some buyers. The rest of the Spanish range is in our IO Genix section.
What does one capsule contain?
| Nutrient | Per capsule | % NRV | Form provided |
|---|---|---|---|
| Magnesium | 150 mg | 40% | Magnesium citrate |
| Zinc | 15 mg | 150% | Zinc picolinate |
| Vitamin B6 | 2 mg | 143% | Pyridoxine hydrochloride |
Other components: anti-caking agent (magnesium stearate), capsule (gelatine, colour: titanium dioxide). Negligible energy value, less than 1 kcal per capsule. NRV within the meaning of Regulation 1169/2011: 375 mg for magnesium, 10 mg for zinc, 1.4 mg for vitamin B6. Pack size: 60 capsules.
Let us start with what sets this formula apart from conventional ZMAs, because that is the point that counts at the moment of buying. Most ZMAs on the market are taken as three capsules and provide roughly 30 mg of zinc, 450 mg of magnesium and 10 mg of B6. Here, everything fits into one capsule, with doses divided by two to three. That is not a flaw: it is a choice, and it has its advantages.
The first: 15 mg of zinc stays below the safety benchmark of 25 mg a day set by EFSA, which is not the case for a ZMA at 30 mg taken continuously. The second: 150 mg of magnesium stays well below the 250 mg a day that EFSA takes as the limit for magnesium provided by supplements. This formula is therefore easier to stack with the rest of what you take, and simpler to keep up over time. One capsule instead of three also means one pill fewer to swallow.
On what these three nutrients do, the authorised wordings are precise. Magnesium contributes to a reduction of tiredness and fatigue, to the normal functioning of the nervous system, to normal muscle function, to electrolyte balance and to normal psychological function. Zinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis, to the normal function of the immune system and to the protection of cells from oxidative stress. Vitamin B6 contributes to the reduction of tiredness and fatigue, to normal protein and glycogen metabolism, and to the regulation of hormonal activity.
One nuance to keep in mind: the testosterone wording speaks of maintenance of normal levels. That concerns someone whose zinc intake is insufficient, not someone whose status is already fine. Our zinc and magnesium sections let you compare the doses product by product.
How do you take ZMA B6?
Dose: 1 capsule. Liquid: a large glass of water. Timing: one hour before bed, on an empty stomach or at least two hours after the last meal. Frequency: one serving a day. Duration: a course of 8 to 12 weeks followed by a 2-week break, or continuous use according to your needs.
The “two hours after the meal” is not an affectation. Dietary calcium — dairy products above all — competes directly with zinc for intestinal absorption. A ZMA swallowed with a bowl of fromage blanc loses part of its point. For the same reason the manufacturer advises avoiding coffee and tea in the two hours before the serving.
Two precautions on combining, and they matter. Leave at least two hours between this and any calcium or iron. And if you are on a course of antibiotics — tetracyclines, quinolones — be aware that these minerals can reduce their absorption: the manufacturer mentions it, and it is a question for your pharmacist rather than for a product page.
If taking it on an empty stomach makes you feel sick, which does happen with zinc, take the capsule during a light meal. You will lose a little on absorption, and you will see the course through — which matters more over twelve weeks.
Who is this ZMA for, and who is it not for?
It is aimed at active adults, and it suits three situations in particular: a prolonged calorie deficit, heavy sweating in training, or simply the wish to cover three micronutrients in one go in the evening. The one-capsule format makes it far easier to keep up than a three-capsule ZMA.
It is not suitable for vegetarians or vegans: the capsule is gelatine. Nor is it suitable for pregnant and breastfeeding women, or for children and adolescents — those are the statements carried by the manufacturer. In case of kidney or liver disease, or any ongoing medical treatment, consult a doctor before use. Traces of GLUTEN, EGG, MILK, FISH and SOYA are possible.
It is less suitable if you are after the doses of a conventional ZMA. At 15 mg of zinc and 150 mg of magnesium, this formula is deliberately measured: if what you need is a magnesium load, you will have to top up elsewhere, and the manufacturer provides for only one capsule a day.
What not to expect from it. It is not a sleeping pill: ZMA's reputation as a sleep aid is a stubborn one, but no claim of that kind is authorised, and “contributing to the normal functioning of the nervous system” does not mean sending you to sleep. If your problem is falling asleep, our melatonin section answers the question better, and a doctor better still if the trouble settles in. Nor is it a hormonal booster: zinc helps maintain a normal level in someone who is short of it, it does not raise it in someone who is fine.
ZMA, or magnesium and zinc separately?
That is the real trade-off, and it comes down to a problem the ZMA format cannot solve.
Zinc and magnesium compete for intestinal absorption. Bringing them together in a single capsule is convenient, but it amounts to sending them to the same transporters at the same moment. Taking a magnesium in the morning and a zinc in the evening removes the problem, and lets you choose the form of each into the bargain — a magnesium bisglycinate if your digestion is delicate, for instance, rather than a citrate.
ZMA wins on everything else, and that is no small matter. One product instead of two, one serving instead of two, one price instead of two. With a supplement taken every evening for three months, simplicity is the first factor in success: the best protocol is the one you actually follow. This one-capsule version takes that logic further than most of its competitors.
The advice we give most often: start with the ZMA. If after two months you want to fine-tune — more magnesium, another form, splitting the dose — you will know why, and you can then move to separate products. Just check that your multivitamin does not already contain zinc, otherwise you would be doubling up without knowing it.
Frequently asked questions
Why a single capsule when most ZMAs call for three?
Because the doses are more measured: 15 mg of zinc and 150 mg of magnesium, against roughly 30 mg and 450 mg in a conventional three-capsule formula. It is a choice with two concrete advantages: staying below EFSA's safety benchmarks, and having only one capsule to swallow each evening.
Does it really have to be taken on an empty stomach?
The manufacturer advises it, on an empty stomach or two hours after the last meal, to avoid dietary calcium competing with zinc absorption. In practice, if 15 mg of zinc on an empty stomach makes you feel sick, take the capsule during a light meal: you will lose a little, and you will see the course through.
Does ZMA help you sleep?
No sleep claim is authorised for these three nutrients, and we will not make one. Magnesium contributes to the normal functioning of the nervous system, which is not the same thing. The evening serving is explained by absorption precautions, not by a demonstrated sedative effect.
Are the capsules suitable for vegetarians?
No. The shell is gelatine, of animal origin, and contains a colour, titanium dioxide. If you are after a formula in a vegetable capsule, several products in our zinc and magnesium sections offer one, to be taken separately.
How long does a bottle last?
Two months, at one capsule a day for 60 capsules. That corresponds almost exactly to the 8 to 12 week course advised by the manufacturer, followed by a two-week break. Allow a bottle and a half to reach the top end of that range.
Can it be combined with other supplements?
Yes, provided you space them out. Calcium and iron should be taken at least two hours apart, and the manufacturer notes that these minerals can reduce the absorption of certain antibiotics. Above all, check that you are not stacking two sources of zinc: beyond 25 mg a day on a lasting basis, the surplus serves no purpose.
Why magnesium citrate rather than a bisglycinate?
Citrate is a well-absorbed salt, cheaper than bisglycinate, with a laxative effect on transit that some people want and others put up with. Bisglycinate is the best tolerated on the shelf, but it weighs more for the same amount of elemental magnesium — hard to fit into a single capsule. That is the trade-off this format accepts. Our vitamin B section rounds out this intake if B6 is your main concern.
Where can you buy IO Genix ZMA B6?
The 60-capsule bottle can be ordered from this page, and we ship throughout France and Europe. Two months of use in a single bottle is one of the best dose-to-duration ratios on the shelf in this category.
At the Vendargues counter, about ten minutes from Montpellier, this is the product where we take the time to compare labels out loud: between a three-capsule ZMA and this one with a single capsule, the difference in dosage is real, and the right choice depends entirely on what you are already taking. The rest of the minerals can be browsed in our sports nutrition section.
Trois micronutriments, une formule de référence
ZMA est l'abréviation de zinc, magnésium et aspartate : la combinaison associe du zinc, du magnésium et de la vitamine B6, et c'est l'une des formules les plus anciennes de la nutrition sportive.
Trois gélules végétales apportent 30 mg de zinc, 450 mg de magnésium élémentaire et 15 mg de vitamine B6. Le zinc provient de trois sources — mono-L-méthionine, aspartate et oxyde — et le magnésium de l'aspartate et de l'oxyde.
La formule tient en six ingrédients. Deux formats : 90 gélules (30 doses de trois gélules) et 180 gélules (60 doses).
Composition par 3 gélules végétales
Autres ingrédients : hypromellose (gélule d'origine végétale), acide stéarique d'origine végétale, dioxyde de silicium.
Végétalien. Sans blé, gluten, soja, lait, œuf, poisson, crustacés, fruits à coque ni sésame ajoutés.
Le magnésium contribue à une fonction musculaire normale, à une synthèse protéique normale, à un métabolisme énergétique normal et à réduire la fatigue. Le zinc contribue à un métabolisme acido-basique normal, à une synthèse protéique normale et au maintien d'un taux normal de testostérone dans le sang. La vitamine B6 contribue au métabolisme normal des protéines et du glycogène et à réduire la fatigue.
Questions fréquentes
Que signifie ZMA ?
Zinc, Magnésium et Aspartate — les trois composants historiques de la formule, à laquelle s'ajoute la vitamine B6.
Pourquoi trois sources de zinc ?
NOW Foods combine la mono-L-méthionine, l'aspartate et l'oxyde de zinc. Les deux premières sont des formes chélatées, l'oxyde apportant une concentration élevée en zinc élémentaire.
Pourquoi le prendre le soir ?
C'est l'usage traditionnel de la formule, à distance des repas car le calcium, le fer et les fibres d'un repas réduisent l'absorption du zinc et du magnésium.
Quel format choisir ?
90 gélules pour 30 doses, 180 gélules pour 60 doses à raison de trois gélules par jour.
Les gélules conviennent-elles aux végétaliens ?
Oui. L'enveloppe est en hypromellose, d'origine végétale, et la formule ne contient aucun ingrédient d'origine animale.
Qu'est-ce que le Zinc, Magnésium et B6 de Skill Nutrition ?
C'est un complexe en gélules qui réunit trois nutriments qui travaillent ensemble : le magnésium, le zinc et la vitamine B6. Un flacon de 90 gélules, soit 30 portions.
La différence se joue sur les formes retenues, et elles sont toutes les trois annoncées en clair sur l'étiquette. Le reste de la gamme se parcourt dans notre rayon Skill Nutrition.
Ce qu'il y a dans le Zinc, Magnésium et B6
La portion de trois gélules apporte 360 mg de magnésium, 15 mg de zinc et 6 mg de vitamine B6. Trois lignes, trois quantités affichées en clair.
Le magnésium est apporté sous forme de citrate, une forme organique bien tolérée. Le zinc est apporté par l'OptiZinc®, un sulfate de zinc mono-L-méthionine : le minéral y est lié à un acide aminé, la méthionine. Et la vitamine B6 est donnée sous sa forme active, le pyridoxal-5-phosphate, celle que l'organisme utilise directement sans conversion préalable.
Le magnésium et la vitamine B6 contribuent à réduire la fatigue. Le magnésium contribue au fonctionnement normal du système nerveux, à des fonctions psychologiques normales, à une fonction musculaire normale et au maintien d'une ossature normale. Le zinc contribue au maintien d'un taux normal de testostérone dans le sang et, comme la vitamine B6, au fonctionnement normal du système immunitaire.
Le reste de la formule tient en deux lignes : de l'inuline, une fibre qui sert de support, et une enveloppe en hydroxypropylméthylcellulose. Pas d'origine animale : le produit est déclaré adapté aux régimes végétalien, casher et halal.
À qui s'adresse le Zinc, Magnésium et B6 ?
À celui qui s'entraîne dur et qui sent que la récupération traîne. Le magnésium et la vitamine B6 agissent sur la fatigue, le magnésium sur la fonction musculaire, le zinc sur le taux de testostérone : c'est le trio que les pratiquants vont chercher quand les charges montent et que les nuits raccourcissent.
C'est aussi le choix de ceux qui lisent l'étiquette avant d'acheter. Les trois formes sont nommées noir sur blanc : citrate pour le magnésium, OptiZinc® pour le zinc, pyridoxal-5-phosphate pour la vitamine B6, chacune avec sa quantité affichée en clair.
Questions fréquentes
Quels sont les bienfaits du zinc dans l'organisme ?
Le zinc contribue au maintien d'un taux normal de testostérone dans le sang, au fonctionnement normal du système immunitaire, au maintien d'une peau, d'ongles et de cheveux normaux, et à la protection des cellules contre le stress oxydatif.
Est-ce que le magnésium aide à dormir ?
Ce que porte l'étiquette, c'est que le magnésium contribue au fonctionnement normal du système nerveux, à des fonctions psychologiques normales et à la réduction de la fatigue. C'est sur ce terrain-là qu'il est attendu.
Le zinc augmente-t-il la testostérone ?
Il contribue au maintien d'un taux normal de testostérone dans le sang. Autrement dit, il aide à tenir le niveau en place, surtout lorsque les apports alimentaires sont justes.
Peut-on associer la vitamine B6 au zinc ?
Oui, c'est même une association classique : les deux contribuent au fonctionnement normal du système immunitaire, et la vitamine B6 contribue en plus au métabolisme normal des protéines et du glycogène.
Quel aliment empêche l'absorption du zinc ?
Les phytates, très présents dans les céréales complètes et les légumineuses, réduisent l'absorption du zinc. C'est l'une des raisons pour lesquelles une forme chélatée comme l'OptiZinc® est utilisée ici.
Quelle forme de magnésium ce complexe utilise-t-il ?
Du citrate, c'est-à-dire des sels de magnésium de l'acide citrique. La portion de trois gélules en apporte 360 mg de magnésium élément.
Ce complexe convient-il aux végétaliens ?
Oui. L'enveloppe est en hydroxypropylméthylcellulose, une gélule végétale, et la marque déclare le produit adapté aux régimes végétalien, casher et halal.
Où acheter le Zinc, Magnésium et B6 de Skill Nutrition ?
Ici même, chez KISS NUTRITION. Nous expédions dans toute la France et partout en Europe, et la gamme est tenue en rayon dans notre magasin de Vendargues, à dix minutes de Montpellier, où vous pouvez prendre le flacon en main et lire l'étiquette avant de vous décider.
Les autres références de la marque sont réunies dans le rayon Skill Nutrition.
Qu'est-ce que le ZM500 de Naughty Boy ?
Le ZM500 est un ZMA en gélules : l'association zinc, magnésium et vitamine B6, celle que l'on croise depuis des années dans les rayons de nutrition sportive. Naughty Boy l'a resserrée sur trois actifs, sans ingrédient de remplissage autour.
Le flacon compte 180 gélules. Le reste de la gamme se parcourt dans notre rayon Naughty Boy.
Ce qu'il y a dans le ZM500
Trois actifs, et des formes choisies dans le haut du rayon. Le magnésium est apporté par du bisglycinate, un sel chélaté à la glycine, réputé pour son confort digestif face aux sels inorganiques comme l'oxyde. Le zinc est lié à la méthionine : c'est la monométhionine, elle aussi une forme chélatée à un acide aminé. S'y ajoute la vitamine B6, sous forme de chlorhydrate de pyridoxine.
Les quantités de chaque actif sont indiquées sur l'étiquette du flacon, et reprises dans l'onglet des valeurs nutritionnelles de cette fiche.
La liste tient en peu de lignes : les trois actifs, l'enveloppe en hypromellose végétale et deux excipients, le stéarate de magnésium et le dioxyde de silicium. Pas de colorant, pas d'édulcorant, pas de charge inutile.
Le zinc contribue au maintien d'un taux normal de testostérone dans le sang, à une synthèse protéique normale et au fonctionnement normal du système immunitaire. Le magnésium contribue à une fonction musculaire normale et à la réduction de la fatigue. La vitamine B6 contribue à la régulation de l'activité hormonale et au métabolisme normal des protéines et du glycogène.
L'enveloppe est en hypromellose végétale : le produit convient aux végétariens comme aux végétaliens.
À qui s'adresse le ZM500 ?
À ceux qui s'entraînent et veulent couvrir le trio zinc, magnésium et vitamine B6 sans empiler les flacons sur l'étagère. C'est la formule la plus simple du rayon : trois actifs, rien d'autre.
C'est aussi le choix de ceux qui regardent les formes avant tout le reste. Bisglycinate et monométhionine sont deux formes chélatées, l'une à la glycine, l'autre à la méthionine, là où une bonne partie des ZMA du marché s'en tient à l'oxyde et au sulfate. Sur un produit que l'on garde plusieurs mois, le détail compte.
Questions fréquentes
Qu'est-ce qu'un ZMA ?
C'est le nom d'usage de l'association zinc, magnésium et vitamine B6, répandue en nutrition sportive. Notre rayon ZMA en réunit les différentes versions.
Pourquoi prendre du ZMA ?
Pour les apports en zinc et en magnésium. Le zinc contribue au maintien d'un taux normal de testostérone dans le sang et à une synthèse protéique normale, le magnésium à une fonction musculaire normale et à la réduction de la fatigue.
Quelles formes de minéraux le ZM500 utilise-t-il ?
Du bisglycinate pour le magnésium, chélaté à la glycine, et de la monométhionine pour le zinc, liée à la méthionine.
Pourquoi le bisglycinate de magnésium ?
Parce que c'est une forme chélatée à la glycine, réputée pour son confort digestif, là où les sels inorganiques comme l'oxyde sont souvent moins bien tolérés.
Qu'est-ce que le zinc monométhionine ?
C'est du zinc lié à la méthionine, un acide aminé soufré. Une forme chélatée, comme le bisglycinate pour le magnésium.
Quel zinc choisir pour la musculation ?
Les formes chélatées à un acide aminé, comme la monométhionine, sont celles que l'on retrouve dans les formules de nutrition sportive. C'est celle qu'utilise le ZM500.
Le ZM500 convient-il aux végétaliens ?
Oui. L'enveloppe est en hypromellose végétale et aucun ingrédient n'est d'origine animale.
Où acheter le ZM500 de Naughty Boy ?
Le flacon de 180 gélules se commande depuis cette page, et nous expédions partout en France et en Europe. Notre magasin se trouve à Vendargues, à une dizaine de minutes de Montpellier.
Le reste de la marque se parcourt dans la collection Naughty Boy, et les autres formules dans nos rayons ZMA, magnésium et zinc.
Qu'est-ce que le ZMA de 5% Nutrition ?
Le ZMA est l'association historique de trois nutriments : zinc, magnésium et vitamine B6. 5% Nutrition en donne sa lecture dans la Core Series, la ligne des basiques de la marque fondée par Rich Piana, et y ajoute un quatrième élément que l'on croise rarement sur ce type d'étiquette : le bore.
C'est un produit de fond, pas un coup de fouet. Il s'adresse à ceux qui enchaînent les séances et qui veulent couvrir les apports que l'entraînement met à rude épreuve. Le reste du catalogue de la marque est dans le rayon 5% Nutrition.
Ce qu'il y a dans le ZMA
Ce qui saute aux yeux sur ce panneau, ce sont les quantités : 450 mg de magnésium, 30 mg de zinc et 10,5 mg de vitamine B6. Le bore complète à 5 mg, sous forme de glycinate. Sur un ZMA, ces niveaux sont hauts, et c'est assumé par la marque.
Le vrai détail, ce sont les formes employées. Le zinc arrive sous trois formes, mono-L-méthionine, aspartate et oxyde, et le magnésium sous deux, aspartate et oxyde. La mono-L-méthionine et l'aspartate sont les formes du ZMA d'origine, celles qui ont fait la réputation de cette association ; l'oxyde vient derrière pour pousser la teneur totale. La vitamine B6 est apportée en chlorhydrate de pyridoxine.
Les effets reconnus pour ces nutriments sont simples à énoncer. Le magnésium contribue à réduire la fatigue, au fonctionnement normal des muscles et à une synthèse protéique normale. Le zinc contribue au maintien d'un taux normal de testostérone dans le sang et à la protection des cellules contre le stress oxydatif. La vitamine B6 contribue à un métabolisme énergétique normal et au fonctionnement normal du système nerveux. L'enveloppe est en gélatine bovine.
À qui s'adresse le ZMA ?
Aux pratiquants de force et de musculation qui s'entraînent plusieurs fois par semaine, et plus largement à tous les sportifs qui transpirent beaucoup. Le zinc et le magnésium partent vite quand les séances s'enchaînent, et une alimentation serrée en période de sèche ne facilite pas les choses.
C'est aussi un classique des périodes chargées, quand le sommeil est court et la récupération difficile. L'ajout de bore rend cette version intéressante pour ceux qui ont déjà essayé un ZMA standard et qui cherchent une étiquette plus complète.
Questions fréquentes
Qu'est-ce que le ZMA ?
Le ZMA est l'association de zinc, de magnésium et de vitamine B6, née dans le milieu de la musculation à la fin des années 1990. 5% Nutrition en signe sa version Core Series, enrichie en bore.
Pourquoi prendre du ZMA ?
Parce que l'entraînement intensif et la transpiration tirent sur les apports en zinc et en magnésium. Le magnésium contribue à réduire la fatigue et au fonctionnement normal des muscles, le zinc au maintien d'un taux normal de testostérone dans le sang.
Quels sont les bienfaits du zinc ?
Le zinc contribue au maintien d'un taux normal de testostérone dans le sang, au fonctionnement normal du système immunitaire et à la protection des cellules contre le stress oxydatif. Cette étiquette en apporte 30 mg, répartis sur trois formes différentes.
Pourquoi prendre de la vitamine B6 ?
La vitamine B6 contribue à un métabolisme énergétique normal, au fonctionnement normal du système nerveux et à réduire la fatigue. Elle figure ici à 10,5 mg, sous forme de chlorhydrate de pyridoxine.
Le ZMA est-il utile en musculation ?
C'est l'un des plus anciens compléments de la musculation et il n'a jamais quitté les sacs de sport. Le zinc et le magnésium sont les premiers apports à baisser chez ceux qui s'entraînent dur et qui transpirent beaucoup.
Qu'apporte le bore dans un ZMA ?
Le bore est le quatrième élément que 5% Nutrition ajoute au trio classique, à hauteur de 5 mg sous forme de glycinate. C'est ce qui sépare cette étiquette d'un ZMA standard.
Les gélules du ZMA sont-elles végétales ?
Non. 5% Nutrition indique employer de la gélatine bovine pour l'enveloppe de ce ZMA.
Où acheter le ZMA de 5% Nutrition ?
Le ZMA Core Series est en stock chez KISS NUTRITION, avec expédition partout en France et en Europe. Les commandes passées en semaine partent le jour même quand le produit est disponible.
Vous pouvez aussi passer le prendre au magasin de Vendargues, à dix minutes de Montpellier : le rayon est ouvert, les étiquettes sont consultables en main et l'équipe connaît la gamme par cœur. Toutes les références de la marque sont réunies dans le rayon 5% Nutrition.
What exactly does ZMA contain?
ZMA is not a molecule but a combination of three nutrients, whose name is an abbreviation: Zinc, Magnesium, Aspartate. Vitamin B6, present in all formulas, does not appear in the acronym.
- Zinc, a trace element that is a cofactor for hundreds of enzymes. In the original formula, it is in monomethionine and aspartate; current versions also use bisglycinate or citrate.
- Magnesium, a major mineral, historically in aspartate form, now more often as bisglycinate or citrate, which are better tolerated digestively.
- Vitamin B6, as pyridoxine or pyridoxal phosphate, a cofactor in amino acid metabolism.
The original American formula, registered in the late 1990s, provided 30 mg of zinc, 450 mg of magnesium, and 10.5 mg of vitamin B6 per daily dose. These figures are still widely circulated but do not align with French regulations: national regulations set significantly lower maximum daily doses for food supplements, around 15 mg for zinc and 300 mg for magnesium. A compliant ZMA sold in France is therefore inherently less concentrated than the original formula. This is a safety rule: the EFSA sets an upper safety limit of 25 mg of zinc per day for adults, from all sources combined.
Some formulas add evening ingredients: melatonin, tryptophan, glycine. These go beyond strict ZMA. Read the label and add up the intake if you are already taking any of these active ingredients separately.
What claims are actually allowed for a ZMA?
This is the most important point on this page, and it is rarely written. No health claim applies to "ZMA." The European registry does not recognize commercial combinations; it recognizes nutrients. The claims a seller can legally make therefore concern zinc taken in isolation and magnesium taken in isolation, never their combination as such. There is no evidence to suggest that the three combined produce an effect that each one alone does not.
Among the twenty or so authorized claims for zinc, here are those relevant to this category. They are usable as long as the product is at least a "source of zinc," i.e., 15% of the 10 mg reference nutritional value, or 1.5 mg per serving:
- "Zinc contributes to the maintenance of normal testosterone levels in the blood."
- "Zinc contributes to normal protein synthesis."
- "Zinc contributes to the protection of cells from oxidative stress."
- "Zinc contributes to the normal function of the immune system."
For magnesium, usable from 56.25 mg per serving: "Magnesium contributes to reducing fatigue," "Magnesium contributes to normal muscle function," "Magnesium contributes to the normal functioning of the nervous system," "Magnesium contributes to normal protein synthesis." For vitamin B6, from 0.21 mg per serving: "Vitamin B6 contributes to reducing fatigue" and "Vitamin B6 contributes to regulating hormonal activity."
Re-read the first one on the list, because that's where it all lies. "Maintenance of a normal level" is not "increase." The claim states that adequate zinc intake allows a normal level to remain normal. It does not state that adding zinc to someone who is not deficient will raise anything.
Does ZMA increase testosterone?
This page is for visitors looking for a "natural testosterone booster," a "natural anabolic," or a "GH booster." Let's answer directly.
The enthusiasm for ZMA is based on a study published in 2000, conducted on a small group of American football players, which reported higher testosterone and IGF-1 levels in supplemented subjects than in the control group. The sample size was small, and one of the authors was associated with the marketed product. More importantly: subsequent replication attempts, particularly in trained athletes, did not find this effect. Twenty-five years later, the foundational study remains isolated. A result that cannot be replicated is not a result.
What is established is that a zinc deficiency is accompanied by a decrease in testosterone levels, and correcting it brings the level back to normal. This is exactly what the authorized claim states, and all it states. In practice: if your zinc intake is insufficient — a restrictive diet, a limited diet, heavy training with significant sweating — ZMA makes sense. If your intake is adequate, do not expect a supplement to make you exceed your own normal levels.
The same reasoning applies to other products in this family. D-aspartic acid, tribulus terrestris, fenugreek, or maca each have their literature; none carry an authorized claim related to testosterone. There is no "natural anabolic" available over the counter: a substance that actually produced this effect would no longer be a food supplement. Low testosterone levels are diagnosed by a blood test and treated by a doctor, not with a pot purchased online. The factors that truly matter are free: sufficient sleep, a healthy weight, regular strength training, and the absence of prolonged energy deficit.
Why take ZMA away from dairy products?
Zinc absorption is delicate and occurs in the intestine in competition with other elements. Calcium reduces it when both are ingested together in quantity. The phytates in whole grains, legumes, and oilseeds form poorly absorbable complexes with zinc: this is the main limiting factor in vegetarian diets. High-dose iron also competes. Conversely, prolonged excess zinc harms copper absorption—the real reason not to exceed recommended doses for long periods.
Hence the classic instruction, which is not superstition: take ZMA on an empty stomach, or away from a calcium-rich meal, practically two hours after a dairy product. Taking it in the evening before bed, away from dinner, meets both these conditions—and is also suitable for magnesium and formulas containing melatonin.
What dose, for how long, and what are the risks?
Follow the dose on the label of the product you purchased, not the original American formula. A compliant ZMA provides zinc and magnesium within the authorized limits, which is already substantial compared to reference nutritional values: 10 mg for zinc, 375 mg for magnesium.
Regarding duration, the logic of a course of treatment is more defensible than permanent intake: six to eight weeks, possibly renewed, covers a demanding period without maintaining a high zinc intake all year round. The reason is copper, whose balance with zinc eventually degrades.
The most common side effects are digestive: nausea if taken on an empty stomach with a sensitive stomach, loose stools related to magnesium. Reducing the dose or taking it with a low-calcium snack is usually sufficient.
Medical advice is necessary in case of pregnancy or breastfeeding, for minors, in case of kidney insufficiency—magnesium is eliminated by the kidneys—and during ongoing treatment, especially with antibiotics: zinc and magnesium decrease the absorption of cyclins and fluoroquinolones, requiring several hours between doses. If you are already taking a multivitamin complex, add them up.
Frequently Asked Questions
What is ZMA?
A supplement that combines three nutrients: zinc, magnesium, and vitamin B6. The acronym comes from the original American formula — Zinc, Magnesium, Aspartate — and vitamin B6, although present in all versions, is not included. It is neither a single molecule, nor a hormonal product, nor an anabolic steroid: it is a combination of two minerals and a vitamin, each of which is also sold separately. Its original purpose was for athletes, but nothing in its composition restricts it to this use.
Why take ZMA?
For a defensible reason: to cover zinc and magnesium intake that is weakened by high training volume, significant sweating, or a limited diet. These are two minerals that carry useful claims — normal muscle function and reduction of fatigue for magnesium, normal protein synthesis and maintenance of normal testosterone levels for zinc. And for a reason that doesn't hold up: hoping for a rise in testosterone if your intake is already adequate. The format also has a real practical advantage: three nutrients in one evening capsule, instead of three separate pots.
When and how to take ZMA?
In the evening, before bed, with a large glass of water, away from dairy products — count about two hours after a calcium-rich meal, which interferes with zinc absorption. On an empty stomach, absorption is better, but some stomachs tolerate it poorly: in this case, take it with a low-calcium snack. Avoid combining it with high-dose iron intake, which competes, and space it out by several hours if you are on antibiotics. The evening timing is not magical: it simply combines the right absorption conditions and is suitable for formulas containing melatonin.
How long should a ZMA course last?
Six to eight weeks is a reasonable format, renewable after a break. Continuous intake throughout the year has no proven benefit and maintains a high zinc intake, to the detriment of the balance with copper.
What is the best ZMA?
The one whose label allows you to know what you are actually taking. Three checks are enough. First, the elemental quantity: the label must indicate the milligrams of elemental zinc and magnesium per daily dose, not the weight of the salt — "500 mg of zinc bisglycinate" means nothing useful. Second, the chemical forms: bisglycinate or citrate rather than oxide, which are better tolerated and absorbed. Finally, the number of capsules to reach the advertised dose, often three, which changes the real price per day. Be wary of products that still display the American formula with 30 mg of zinc: it exceeds the French framework.
Is ZMA dangerous?
At doses authorized in France, no. Reported inconveniences are digestive and mild. The two real points of vigilance are the accumulation of zinc sources over long periods, which negatively affects copper, and the spacing to be respected with certain antibiotics.
Is ZMA useful for bodybuilding?
It provides three nutrients, two of which carry claims useful for athletes: magnesium for normal muscle function and fatigue, zinc for normal protein synthesis. These are fundamental contributions, not an ergogenic effect. For performance and mass, training, proteins, and creatine monohydrate do the work.
What is the best testosterone booster?
None, and that's the honest answer: no food supplement carries an authorized claim to increase testosterone, neither ZMA, nor tribulus, nor fenugreek, nor D-aspartic acid, nor maca. What is established is more modest: correcting a zinc deficiency brings a lowered level back to normal — which only concerns truly deficient individuals. A substance capable of truly raising the testosterone of a man with normal levels would no longer be a food supplement, but a prescription drug, and probably a banned substance in competition. If you are asking this question for real reasons — fatigue, decreased libido, unexplained loss of strength — the correct approach is a blood test prescribed by a doctor.
How do you know if you have good testosterone levels?
Through a blood test prescribed and interpreted by a doctor, in the morning, often checked a second time. No symptoms or online questionnaire can tell you. If the question really arises, it's a consultation you need, not a purchase.
How to increase testosterone naturally?
Documented levers are not products: sufficient sleep, returning to a healthy weight if necessary, regular strength training, avoiding prolonged very restrictive diets and excessive alcohol consumption. A supplement can, at best, only correct an existing nutritional deficiency.
Which sport increases testosterone?
Resistance training with significant loads causes an acute and transient hormonal elevation after the session. This is not a sustained elevation of the baseline level: the two should not be confused. Regularity over years matters more than the choice of a single exercise.
ZMA or ZMB: what's the difference?
A difference in commercial name. The acronym ZMB highlights vitamin B6, which ZMA does not, but the composition remains the same. Compare the quantities per daily dose and the chemical forms used rather than the acronyms.
Where can I find ZMA?
In specialized sports nutrition stores and online; it can also be found in parapharmacies, often in the form of zinc and magnesium sold separately. In all cases, verify that the product complies with French regulations, meaning it does not exceed the maximum authorized daily doses — imported formulas using the 30 mg of zinc from the original American recipe fall outside this framework. A often more economical alternative: buy zinc bisglycinate and magnesium separately, which allows you to adjust each dose. Our references are available online, shipped throughout France and Europe, and in-store in Vendargues, about ten minutes from Montpellier.
What will you find in this selection?
We prioritize formulas that display the elemental quantity of zinc, elemental magnesium, and vitamin B6 per daily dose — not the weight of the salt, which inflates figures without adding anything. IO.Genix offers a classic ZMA B6 and a version enriched with melatonin and tryptophan for evening use. For those who prefer to separate their intake, Nutriting and Now Foods offer chelated zinc alone, to be combined with the magnesium of your choice.
Around this section: melatonin, the only active ingredient in the sleep category to carry an authorized claim for falling asleep, GABA, and L-Glycine for evening intake. Regarding training, boosters and mass gainers address other objectives, and our complete sports nutrition guide places each of them.
Need advice on ZMA near Montpellier?
Our store in Vendargues, about ten minutes from Montpellier, allows you to return two pots and compare what matters: the milligrams of elemental zinc and magnesium, and the chemical form used. We also ship throughout France and Europe. We will tell you what a ZMA contains and how to take it; we will not sell you the idea that it will transform your hormonal profile, because that would be false.
Sources: EFSA for authorized health claims related to zinc, magnesium, and vitamin B6, as well as for the upper safety limit of zinc; ANSES for nutritional references and rules applicable to food supplements; Ciqual for the zinc and magnesium content of foods.
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What exactly does ZMA contain?
ZMA is not a molecule but a combination of three nutrients, whose name is an abbreviation: Zinc, Magnesium, Aspartate. Vitamin B6, present in all formulas, does not appear in the acronym.
- Zinc, a trace element that is a cofactor for hundreds of enzymes. In the original formula, it is in monomethionine and aspartate; current versions also use bisglycinate or citrate.
- Magnesium, a major mineral, historically in aspartate form, now more often as bisglycinate or citrate, which are better tolerated digestively.
- Vitamin B6, as pyridoxine or pyridoxal phosphate, a cofactor in amino acid metabolism.
The original American formula, registered in the late 1990s, provided 30 mg of zinc, 450 mg of magnesium, and 10.5 mg of vitamin B6 per daily dose. These figures are still widely circulated but do not align with French regulations: national regulations set significantly lower maximum daily doses for food supplements, around 15 mg for zinc and 300 mg for magnesium. A compliant ZMA sold in France is therefore inherently less concentrated than the original formula. This is a safety rule: the EFSA sets an upper safety limit of 25 mg of zinc per day for adults, from all sources combined.
Some formulas add evening ingredients: melatonin, tryptophan, glycine. These go beyond strict ZMA. Read the label and add up the intake if you are already taking any of these active ingredients separately.
What claims are actually allowed for a ZMA?
This is the most important point on this page, and it is rarely written. No health claim applies to "ZMA." The European registry does not recognize commercial combinations; it recognizes nutrients. The claims a seller can legally make therefore concern zinc taken in isolation and magnesium taken in isolation, never their combination as such. There is no evidence to suggest that the three combined produce an effect that each one alone does not.
Among the twenty or so authorized claims for zinc, here are those relevant to this category. They are usable as long as the product is at least a "source of zinc," i.e., 15% of the 10 mg reference nutritional value, or 1.5 mg per serving:
- "Zinc contributes to the maintenance of normal testosterone levels in the blood."
- "Zinc contributes to normal protein synthesis."
- "Zinc contributes to the protection of cells from oxidative stress."
- "Zinc contributes to the normal function of the immune system."
For magnesium, usable from 56.25 mg per serving: "Magnesium contributes to reducing fatigue," "Magnesium contributes to normal muscle function," "Magnesium contributes to the normal functioning of the nervous system," "Magnesium contributes to normal protein synthesis." For vitamin B6, from 0.21 mg per serving: "Vitamin B6 contributes to reducing fatigue" and "Vitamin B6 contributes to regulating hormonal activity."
Re-read the first one on the list, because that's where it all lies. "Maintenance of a normal level" is not "increase." The claim states that adequate zinc intake allows a normal level to remain normal. It does not state that adding zinc to someone who is not deficient will raise anything.
Does ZMA increase testosterone?
This page is for visitors looking for a "natural testosterone booster," a "natural anabolic," or a "GH booster." Let's answer directly.
The enthusiasm for ZMA is based on a study published in 2000, conducted on a small group of American football players, which reported higher testosterone and IGF-1 levels in supplemented subjects than in the control group. The sample size was small, and one of the authors was associated with the marketed product. More importantly: subsequent replication attempts, particularly in trained athletes, did not find this effect. Twenty-five years later, the foundational study remains isolated. A result that cannot be replicated is not a result.
What is established is that a zinc deficiency is accompanied by a decrease in testosterone levels, and correcting it brings the level back to normal. This is exactly what the authorized claim states, and all it states. In practice: if your zinc intake is insufficient — a restrictive diet, a limited diet, heavy training with significant sweating — ZMA makes sense. If your intake is adequate, do not expect a supplement to make you exceed your own normal levels.
The same reasoning applies to other products in this family. D-aspartic acid, tribulus terrestris, fenugreek, or maca each have their literature; none carry an authorized claim related to testosterone. There is no "natural anabolic" available over the counter: a substance that actually produced this effect would no longer be a food supplement. Low testosterone levels are diagnosed by a blood test and treated by a doctor, not with a pot purchased online. The factors that truly matter are free: sufficient sleep, a healthy weight, regular strength training, and the absence of prolonged energy deficit.
Why take ZMA away from dairy products?
Zinc absorption is delicate and occurs in the intestine in competition with other elements. Calcium reduces it when both are ingested together in quantity. The phytates in whole grains, legumes, and oilseeds form poorly absorbable complexes with zinc: this is the main limiting factor in vegetarian diets. High-dose iron also competes. Conversely, prolonged excess zinc harms copper absorption—the real reason not to exceed recommended doses for long periods.
Hence the classic instruction, which is not superstition: take ZMA on an empty stomach, or away from a calcium-rich meal, practically two hours after a dairy product. Taking it in the evening before bed, away from dinner, meets both these conditions—and is also suitable for magnesium and formulas containing melatonin.
What dose, for how long, and what are the risks?
Follow the dose on the label of the product you purchased, not the original American formula. A compliant ZMA provides zinc and magnesium within the authorized limits, which is already substantial compared to reference nutritional values: 10 mg for zinc, 375 mg for magnesium.
Regarding duration, the logic of a course of treatment is more defensible than permanent intake: six to eight weeks, possibly renewed, covers a demanding period without maintaining a high zinc intake all year round. The reason is copper, whose balance with zinc eventually degrades.
The most common side effects are digestive: nausea if taken on an empty stomach with a sensitive stomach, loose stools related to magnesium. Reducing the dose or taking it with a low-calcium snack is usually sufficient.
Medical advice is necessary in case of pregnancy or breastfeeding, for minors, in case of kidney insufficiency—magnesium is eliminated by the kidneys—and during ongoing treatment, especially with antibiotics: zinc and magnesium decrease the absorption of cyclins and fluoroquinolones, requiring several hours between doses. If you are already taking a multivitamin complex, add them up.
Frequently Asked Questions
What is ZMA?
A supplement that combines three nutrients: zinc, magnesium, and vitamin B6. The acronym comes from the original American formula — Zinc, Magnesium, Aspartate — and vitamin B6, although present in all versions, is not included. It is neither a single molecule, nor a hormonal product, nor an anabolic steroid: it is a combination of two minerals and a vitamin, each of which is also sold separately. Its original purpose was for athletes, but nothing in its composition restricts it to this use.
Why take ZMA?
For a defensible reason: to cover zinc and magnesium intake that is weakened by high training volume, significant sweating, or a limited diet. These are two minerals that carry useful claims — normal muscle function and reduction of fatigue for magnesium, normal protein synthesis and maintenance of normal testosterone levels for zinc. And for a reason that doesn't hold up: hoping for a rise in testosterone if your intake is already adequate. The format also has a real practical advantage: three nutrients in one evening capsule, instead of three separate pots.
When and how to take ZMA?
In the evening, before bed, with a large glass of water, away from dairy products — count about two hours after a calcium-rich meal, which interferes with zinc absorption. On an empty stomach, absorption is better, but some stomachs tolerate it poorly: in this case, take it with a low-calcium snack. Avoid combining it with high-dose iron intake, which competes, and space it out by several hours if you are on antibiotics. The evening timing is not magical: it simply combines the right absorption conditions and is suitable for formulas containing melatonin.
How long should a ZMA course last?
Six to eight weeks is a reasonable format, renewable after a break. Continuous intake throughout the year has no proven benefit and maintains a high zinc intake, to the detriment of the balance with copper.
What is the best ZMA?
The one whose label allows you to know what you are actually taking. Three checks are enough. First, the elemental quantity: the label must indicate the milligrams of elemental zinc and magnesium per daily dose, not the weight of the salt — "500 mg of zinc bisglycinate" means nothing useful. Second, the chemical forms: bisglycinate or citrate rather than oxide, which are better tolerated and absorbed. Finally, the number of capsules to reach the advertised dose, often three, which changes the real price per day. Be wary of products that still display the American formula with 30 mg of zinc: it exceeds the French framework.
Is ZMA dangerous?
At doses authorized in France, no. Reported inconveniences are digestive and mild. The two real points of vigilance are the accumulation of zinc sources over long periods, which negatively affects copper, and the spacing to be respected with certain antibiotics.
Is ZMA useful for bodybuilding?
It provides three nutrients, two of which carry claims useful for athletes: magnesium for normal muscle function and fatigue, zinc for normal protein synthesis. These are fundamental contributions, not an ergogenic effect. For performance and mass, training, proteins, and creatine monohydrate do the work.
What is the best testosterone booster?
None, and that's the honest answer: no food supplement carries an authorized claim to increase testosterone, neither ZMA, nor tribulus, nor fenugreek, nor D-aspartic acid, nor maca. What is established is more modest: correcting a zinc deficiency brings a lowered level back to normal — which only concerns truly deficient individuals. A substance capable of truly raising the testosterone of a man with normal levels would no longer be a food supplement, but a prescription drug, and probably a banned substance in competition. If you are asking this question for real reasons — fatigue, decreased libido, unexplained loss of strength — the correct approach is a blood test prescribed by a doctor.
How do you know if you have good testosterone levels?
Through a blood test prescribed and interpreted by a doctor, in the morning, often checked a second time. No symptoms or online questionnaire can tell you. If the question really arises, it's a consultation you need, not a purchase.
How to increase testosterone naturally?
Documented levers are not products: sufficient sleep, returning to a healthy weight if necessary, regular strength training, avoiding prolonged very restrictive diets and excessive alcohol consumption. A supplement can, at best, only correct an existing nutritional deficiency.
Which sport increases testosterone?
Resistance training with significant loads causes an acute and transient hormonal elevation after the session. This is not a sustained elevation of the baseline level: the two should not be confused. Regularity over years matters more than the choice of a single exercise.
ZMA or ZMB: what's the difference?
A difference in commercial name. The acronym ZMB highlights vitamin B6, which ZMA does not, but the composition remains the same. Compare the quantities per daily dose and the chemical forms used rather than the acronyms.
Where can I find ZMA?
In specialized sports nutrition stores and online; it can also be found in parapharmacies, often in the form of zinc and magnesium sold separately. In all cases, verify that the product complies with French regulations, meaning it does not exceed the maximum authorized daily doses — imported formulas using the 30 mg of zinc from the original American recipe fall outside this framework. A often more economical alternative: buy zinc bisglycinate and magnesium separately, which allows you to adjust each dose. Our references are available online, shipped throughout France and Europe, and in-store in Vendargues, about ten minutes from Montpellier.
What will you find in this selection?
We prioritize formulas that display the elemental quantity of zinc, elemental magnesium, and vitamin B6 per daily dose — not the weight of the salt, which inflates figures without adding anything. IO.Genix offers a classic ZMA B6 and a version enriched with melatonin and tryptophan for evening use. For those who prefer to separate their intake, Nutriting and Now Foods offer chelated zinc alone, to be combined with the magnesium of your choice.
Around this section: melatonin, the only active ingredient in the sleep category to carry an authorized claim for falling asleep, GABA, and L-Glycine for evening intake. Regarding training, boosters and mass gainers address other objectives, and our complete sports nutrition guide places each of them.
Need advice on ZMA near Montpellier?
Our store in Vendargues, about ten minutes from Montpellier, allows you to return two pots and compare what matters: the milligrams of elemental zinc and magnesium, and the chemical form used. We also ship throughout France and Europe. We will tell you what a ZMA contains and how to take it; we will not sell you the idea that it will transform your hormonal profile, because that would be false.
Sources: EFSA for authorized health claims related to zinc, magnesium, and vitamin B6, as well as for the upper safety limit of zinc; ANSES for nutritional references and rules applicable to food supplements; Ciqual for the zinc and magnesium content of foods.
Sources
- ANSES — Les compléments alimentaires
- Règlement UE n° 432/2012 — allégations de santé autorisées
- Règlement CE n° 1924/2006 — allégations nutritionnelles et de santé
À intégrer dans une alimentation variée et équilibrée et un mode de vie sain.
Questions fréquentes — ZMA
Le ZMA, c'est quoi ?
Un complément qui associe trois nutriments : du zinc, du magnésium et de la vitamine B6. Le sigle vient de la formule d'origine — Zinc, Magnésium, Aspartate — et la vitamine B6, pourtant présente dans toutes les versions, n'y figure pas. C'est un assemblage de deux minéraux et d'une vitamine, dont chacun se vend aussi séparément. Sa vocation d'origine était le sportif, et rien dans sa composition ne le réserve à cet usage.
Pourquoi prendre du ZMA ?
Pour couvrir des apports en zinc et en magnésium mis à l'épreuve par un gros volume d'entraînement, une sudation importante ou une alimentation peu variée. Ce sont deux minéraux qui portent des allégations utiles — fonction musculaire normale et réduction de la fatigue pour le magnésium, synthèse protéique normale et maintien d'un taux normal de testostérone pour le zinc. Le format a par ailleurs un avantage pratique réel : trois nutriments dans une seule prise du soir, au lieu de trois pots.
Quand et comment prendre le ZMA ?
Le soir, avant le coucher, avec un grand verre d'eau, à distance des produits laitiers — comptez environ deux heures après un repas riche en calcium, qui gêne l'absorption du zinc. À jeun, l'absorption est meilleure, mais certains estomacs le supportent mal : dans ce cas, prenez-le avec une collation pauvre en calcium. Évitez de l'associer à une prise de fer à forte dose, qui entre en compétition, et espacez de plusieurs heures si vous êtes sous antibiotiques. Le moment du soir réunit simplement les bonnes conditions d'absorption, et convient aux formules contenant de la mélatonine.
Combien de temps doit durer une cure de ZMA ?
Six à huit semaines constituent un format idéal, renouvelable après une pause. La pause permet de préserver l'équilibre entre le zinc et le cuivre.
Quel est le meilleur ZMA ?
Celui dont l'étiquette permet de savoir ce que vous prenez réellement. Trois vérifications suffisent. La quantité élémentaire d'abord : l'étiquette doit indiquer les milligrammes de zinc et de magnésium élémentaires par dose journalière, pas le poids du sel — « 500 mg de bisglycinate de zinc » ne dit rien d'utile. Les formes chimiques ensuite : bisglycinate ou citrate plutôt qu'oxyde, mieux tolérés et mieux absorbés. Le nombre de gélules pour atteindre la dose annoncée enfin, souvent trois. Et vérifiez que le produit respecte les plafonds français : les formules importées à 30 mg de zinc sortent de ce cadre.
Le ZMA est-il dangereux ?
Aux doses autorisées en France, non. Les inconvénients rapportés sont digestifs et bénins. Les deux points de vigilance réels sont le cumul de sources de zinc sur de longues périodes, qui pénalise le cuivre, et l'espacement à respecter avec certains antibiotiques.
Le ZMA sert-il à quelque chose en musculation ?
Il apporte trois nutriments dont deux portent des allégations directement utiles au sportif : le magnésium pour la fonction musculaire normale et la réduction de la fatigue, le zinc pour la synthèse protéique normale et le maintien d'un taux normal de testostérone. C'est un complément de fond, qui s'articule naturellement avec l'entraînement, les protéines et la créatine monohydrate.
Que peut-on attendre d'un complément sur la testostérone ?
Une seule allégation est autorisée en Europe sur ce terrain, et elle porte sur le zinc : « contribue au maintien d'un taux normal de testostérone dans le sang ». C'est le rôle d'un cofacteur, et il est réel : corriger un déficit en zinc ramène un taux abaissé vers la normale. C'est ce que couvre un ZMA, et c'est ce que nous en disons. Les autres plantes du rayon — tribulus, fenugrec, maca — ont leurs usages traditionnels propres, détaillés sur leurs pages respectives. Si vous vous posez la question pour des raisons concrètes — fatigue, baisse de libido, perte de force — une prise de sang prescrite par un médecin donnera la réponse exacte.
Comment savoir si on a un bon taux de testostérone ?
Par un dosage sanguin prescrit et interprété par un médecin, le matin, souvent contrôlé une seconde fois. C'est la seule mesure fiable, et elle permet ensuite de savoir précisément où un apport en zinc a sa place.
Comment soutenir son équilibre hormonal au quotidien ?
Quatre leviers, dans l'ordre : dormir suffisamment, rester à son poids de forme, s'entraîner en force régulièrement, et couvrir ses apports en zinc et en magnésium — deux minéraux que l'entraînement et la sudation mettent sous pression, et que le ZMA apporte ensemble en une prise du soir.
Quel sport augmente la testostérone ?
L'entraînement en résistance avec des charges significatives provoque une élévation hormonale aiguë après la séance. C'est la régularité sur des années qui compte le plus, bien davantage que le choix d'un exercice particulier.
ZMA ou ZMB : quelle différence ?
Une différence de nom commercial. Le sigle ZMB met en avant la vitamine B6 que le ZMA n'affiche pas, mais la composition reste la même. Comparez les quantités par dose journalière et les formes chimiques employées plutôt que les acronymes.
Où trouver du ZMA ?
En magasin spécialisé en nutrition sportive et en ligne. Vérifiez dans tous les cas que le produit est conforme au cadre français, c'est-à-dire qu'il ne dépasse pas les doses journalières maximales autorisées — les formules importées reprenant les 30 mg de zinc de la recette d'origine sortent de ce cadre. Si vous préférez ajuster chaque dose séparément, un zinc bisglycinate et un magnésium achetés séparément donnent la même souplesse. Nos références sont disponibles en ligne, expédiées partout en France et en Europe, et en rayon à Vendargues, à une dizaine de minutes de Montpellier.
