Zinc & Vitamin B6 (ZMA): Sleep, Recovery & Hormonal Balance
1. What Is ZMA?
ZMA is a proprietary blend of zinc monomethionine/aspartate and pyridoxine (vitamin B6) that’s popularly used to support sleep, recovery, and anabolic hormone production. Zinc acts as a cofactor in over 300 enzymatic reactions—including those that regulate GABA and melatonin secretion—while vitamin B6 is essential for the conversion of tryptophan to serotonin and melatonin, thereby enhancing sleep onset and quality.
2. Clinically Demonstrated Benefits
2.1 Enhanced Sleep Quality
In a 12-week randomized trial, 30 mg zinc + 10 mg vitamin B6 nightly increased total sleep time by 20 minutes and improved sleep efficiency by 8% in adults with mild insomnia compared to placebo.
2.2 Support for Muscle Recovery & Anabolic Hormones
Zinc’s role in testosterone synthesis combined with B6’s regulation of steroid hormone receptors leads to improved overnight muscle repair and a modest increase in anabolic hormone levels in resistance-trained individuals taking ZMA versus placebo.
3. Optimal Dosage & Timing
3.1 Dose
Zinc 30 mg + Vitamin B6 (pyridoxine) 10 mg
3.2 Timing
Take 30–60 minutes before bedtime on an empty stomach (no calcium or high-phytate foods) to maximize absorption and sleep-supporting effects.
4. Safety & Side Effects
ZMA is well tolerated at recommended doses. In rare cases, excessive zinc (>40 mg/day) can cause nausea or mild gastrointestinal upset, and high B6 (>100 mg/day) over long term may lead to sensory neuropathy, though 10 mg nightly is well within the safe range.
5. Where to Find Zinc & Vitamin B6 in Maxine’s Burn
- Burn Sleep Protein: Features magnesium (as magnesium oxide) and naturally occurring L-tryptophan in the Deep Sleep Support Complex to help promote relaxation, support sleep quality, and nourish overnight recovery.
