Order protocol
Sleep & recovery Whole topic
Hormones & energy Whole topic
Metabolism & nutrition Whole topic
Brain & mind Whole topic
Longevity & body Whole topic
Women & family Whole topic
Basics & environment Whole topic
Biohacking & technology Whole topic
Fénix Methode

Tired of generic advice? A protocol built on your numbers.

Order protocol
All articles Every article is based on a chapter of the book NAVRHNUTÝ and peer-reviewed studies.
Biohacker score2 minutes – find out where your body holds you back Results checkNormal vs. optimal for your blood values Biological ageHow old your body is – from 9 blood values CalculatorsBMI, waist, protein, sleep, caffeine, VO2max Daily helperDaily routines, light, sleep and breathing on your phone My stackCheck supplements & medication + daily plan ChallengesSmall daily habits with reminders Fitness testVO2max, fitness age, strength and balance at home Biological twinAll your data in a 3D body What to get testedPrintable list of blood tests Sample protocolSee what you get E-numbers & sugarsWhat is on the label and what to avoid Online advisorAnswers to common questions about body and results SupplementsForms, timing and combination check RecipesMeals without hidden sugars or needless additives GlossaryBiohacking explained from A to Z Gift voucherGive health – the protocol or the book
← All supplements
MineralsWeak evidence

ZMA / ZMB6

Also known as: zinc, magnesium and vitamin B6

ZMA (ZMB6) is a combination of zinc, magnesium and vitamin B6, popular with athletes and taken in the evening. The individual nutrients have proven roles, but claims of higher testosterone or performance have not held up in people without deficiency.

What it is used for

  • Topping up zinc and magnesium when intake is low – moderate evidence for the components
  • Sleep quality and recovery – weak evidence
  • Higher testosterone and strength – weak evidence, newer studies in trained men did not confirm a benefit

Forms and how they differ

classic blend

typically magnesium 150–450 mg, zinc 10–30 mg and vitamin B6; quality depends on the forms and doses on the label

chelated version

magnesium and zinc as bisglycinate, usually better tolerated

aspartate, oxide

cheaper forms, magnesium oxide is less well absorbed

When to take it

In the evening before bed, ideally not together with dairy or calcium.

Pairs well with

Vitamin D, enough sleep and protein.

Do not combine / separate

Keep apart from calcium and iron; do not stack with other zinc, magnesium or B6 products to avoid exceeding limits.

Watch out for

Take care with kidney disease, in pregnancy and if you take medicines (antibiotics, thyroid medication) – consult your doctor.

Safety

Respect EFSA limits: zinc 25 mg/day, supplemental magnesium 250 mg/day, vitamin B6 12 mg/day. Some products come close to or exceed them.

Practical tip

Check how much zinc and B6 you already get from a multivitamin – ZMA often doubles the dose.

Products containing ZMA / ZMB6 2

ZMA / ZMB6 magnesium + zinc bisglycinate + B6 150 mgmagnesium + zinc bisglycinate + B6 · 150 mg / servingSleepRecoveryHormonesMuscles
ZMA / ZMB6 magnesium oxide/citrate + zinc gluconate + B6 250 mgmagnesium oxide/citrate + zinc gluconate + B6 · 250 mg / servingSleepRecoveryHormonesMuscles
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check ZMA / ZMB6 with others

Which supplements do you actually need?

Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.

Learn about Fénix Methode

From the same group

Bone support blendModerate evidenceBoronWeak evidenceCalciumModerate evidenceChromiumWeak evidenceCopperWeak evidenceElectrolytesModerate evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.