Is there any scientific evidence showing that ZMA (Zinc monomethionine and aspartate and Magnesium Aspartate) is effective as a supplement for training? It is supposed to help in muscle recovery and sleep. I was suggested to try ZMA, but I can't see any real difference. I searched here, and elsewhere on the web, but I am still unsure what to believe.
The amount of information about ZMA on Examine.com is pretty minimal. However if you break down a couple of the individual components you will get a better picture:
That said, in the anecdotal reports of people who use ZMA you will have mixed results. This leads me to believe that some people are non-responders, are not suffering from the things that ZMA addresses, or simply get enough of the components from the food they eat. I happen to fall in to the range of people where ZMA doesn't really help me. In fact, I happen to find that ZMA makes my sleep a little more restless.
If you want to help your sleep, then a better supplement would be Melatonin at a dose of 3mg an hour before bed time. I find this to be immensely helpful with getting a good night's rest. Sleep is more restorative to your whole body than ZMA would be.