T Nation

What Has Been Your Experience Using ZMA?

I’d get deep sleep, sometimes wake up before my alarm, but sometimes wake up super groggy.

Sometimes I don’t take it if I go to bed too late, but I should probably get that back in.

I like it a lot. I can wake up groggy if I take it right before bed and I have to get up early, but as long as I take it an hour or more before bed I’m good. I normally wake up on my own about 15 minutes before my alarm goes off (about 5:15) even on non-work days, but I’m usually able to go back to sleep for a couple of hours on the weekends.

1 Like

Fixed lol.

I think we’re both correct

Doctor checked it several weeks ago with everything else. Said it was within normal range. Can’t recall the exact numbers at this time.

You can still feel like shit at the so called “normal” range. Any other issues? Brain fog? Low libido? Poor quality erections? Difficulty losing weight?

Here’s 4 years worth of anecdotes that show how stupid most Drs are when it comes to Testosterone and related issues


1 Like

Yeh same. Today more vivid dreams. Woke up half way thru the night, but then what seemed like moments later it was half 5 when I normally get up. Gym opens an hour later on a weekend and had no problem going back to sleep for an hour. It’s certainly a different sleep experience but it kinda feels like how it’s meant to be.

I used to have zma most nights to help with sleep, it worked ok, but have switched to glycine and gaba in the past week and have had 2 nights where I slept just shy of 9 hours, which is unheard of for me. Every other night has been a solid 7 hours waking at around 5 or so feeling fresh.


ZMA doesn’t really help me fall asleep. It may increase dream activity, and honestly, I do feel better in the morning if I’ve been dreaming. Maybe its just a sign of a certain level of sleep, or maybe I resolve some stress during dreams. LOW magnesium can certainly do things that hurt sleep. LOW zinc can lower testosterone and so can poor sleep but I don’t know if ZMA supplements actually claim to have been demonstrated to improve sleep.

But you do need Zinc and Magnesium, and ZMA from Biotest is the only zinc supplement that I have used that doesn’t give me nausea and nausea before bed can certainly make it hard to go to sleep. So in summary I recommend Biotest ZMA as a zinc and magnesium supplement but I don’t recommend multi-vitamins because they don’t contain a proper balance of nutrients and tend to provide too much of some to get enough of others.

My wife has had magnesium deficient patients who have used high doses of magnesium for 3-5 days and basically if got rid of borderline depression symptoms and fibromyalgia, but I would want to use a straight magnesium source for that. B vitamins can sometimes have a calming effect that helps sleep, but I don’t remember which B vitamin does most of the good.

Where can you get GABA and glycine (generally-not asking for a website, though Biotest doesn’t have a GABA or glycine suppliment as far as I know so you should be able to say, as long as you don’t link).

1 Like

That’s interesting what you said about depression symptoms.

I always buy them on eBay, 1 kg of each is about 25 bucks

1 Like

I tried zma for a while but it gave me stomach pain. Tried different brands, but still the same issue.

I don’t take ZMA, specifically. But I do supplement pretty regularly with about 600mg of Magnesium Citrate and 30mg Zinc before bed for depth of sleep. After jiujitsu training (when I don’t get home until after 9pm), I’ll add in some Glycine (3-5g) to help chill the neurons.

CORRECTION: Magnesium Glycinate, not Citrate

1 Like

Normal range from a PCP only means you are not dying from something.
In our world the difference between normal range and optimal range is living in your 60s or just getting by.
OP studhammer is trying to help. I’m 65 by the way.

ZMA didn’t make me fall asleep or stay asleep easier but it makes me feel more well rested upon waking up. I’ve found that what works for me is lavender capsules, tryptophan, and a few nights a week valerian root.

B6 a little while before bed helps my sleep and general mood to a noticeable extent.

Glycine-X from XPN !

I fucking like it, fall asleep like a baby and no side effects

i take 5-10g after workout to calm my nervous system and lower cortisol and 5-10 g before bed


5-10g after workout sounds interesting? Does it make you sleepy? I’m usually very chilled for hours after a heavy session.
Before bed is awesome, combined with gaba is even better :+1: Last night I woke at 2am for a piss, head started racing like crazy, (tons of shit on at work this week) however i did get back to sleep after 30 mins or so, usually this wouldn’t happen and I’d stay awake tossing and turning and end up staring at the tv or taking the dog for a walk at 4am or so. And that was after taking gaba and glycine at about 8:30pm.