矿物质证据薄弱

ZMA / ZMB6

别名: 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.

用途

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

剂型及区别

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

何时服用

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

适合搭配

Vitamin D, enough sleep and protein.

不宜同服 / 需错开

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

注意事项

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

安全性

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.

实用建议

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

含 ZMA / ZMB6 的产品 2

ZMA / ZMB6 magnesium + zinc bisglycinate + B6 150 mgmagnesium + zinc bisglycinate + B6 · 150 mg / 份睡眠恢复激素肌肉

ZMA / ZMB6 magnesium oxide/citrate + zinc gluconate + B6 250 mgmagnesium oxide/citrate + zinc gluconate + B6 · 250 mg / 份睡眠恢复激素肌肉

如何理解证据评级

证据充分证据中等证据薄弱无证据

充分 = 多项高质量人体研究或官方推荐；中等 = 有前景但研究规模较小；薄弱 = 研究少或结果不一；无证据 = 说法未被证实。

搭配检查

选择您服用的补充剂及药物（如有），我们会显示哪些相互干扰、哪些需要错开时间、需要注意什么。

检查 ZMA / ZMB6 与其他的搭配

您真正需要哪些补充剂？

Fénix Methode 根据您的血检结果挑选并安排服用时间——不再白花钱。

了解 Fénix Methode

用途