Listen, as a hard working man, you understand the value of sleep and pristine health. If you're not getting enough sleep, you might as well not even bother hitting the gym! But getting quality rest can be a struggle, can’t it? The supplement ZMA has gained serious popularity among athletes for its ability to promote deep sleep and maximize gains. But recent studies show that one of ZMA’s key ingredients may cause more harm than good. So, is ZMA the best option? Let's compare the ZMA benefits and side effects to see if it’ll work for you.

Top 3 ZMA Benefits 

It’s no wonder athletes of all kinds — CrossFitters, kettlebell devotees, bodybuilders, even professional baseball players — trust this scientifically formulated blend of zinc and magnesium. ZMA is a legitimately potent supplement! But what are the ZMA benefits that make it a must-have supplement for so many?

1. Sleep

We can’t preach it enough: sleep is crucial for muscle recovery and growth. But unfortunately, most of us don't get enough. ZMA is a game-changer in this regard, promoting deep, restful sleep so you wake up feeling refreshed and ready to crush your workouts. Studies show that the magnesium in ZMA activates the parasympathetic nervous system, which makes your body feel calm, allowing you to drift into a comfortable and restful sleep.

Furthermore, strength luminaries like Jim Wendler claim all this excellent sleep comes with a nice side bonus:

This is one of my favorite supplements for the simple reason that it allows me to sleep longer and without waking up. Furthermore, I swear it helps me have larger amounts of ejaculate. And you can't put a price tag on that.

2. Anabolic/Muscle Growth

Zinc and magnesium are essential minerals that play a crucial role in muscle growth and repair. Zinc is involved in protein synthesis, the process through which your body builds new muscle tissue. Magnesium, on the other hand, is necessary for energy metabolism and muscle contractions. By supplementing with ZMA, you'll be giving your body the nutrients it needs to optimize muscle growth and repair and boost your overall fitness.

3. Boost Immunity

Zinc and magnesium are critical minerals that are involved in a range of immune functions, from producing white blood cells to regulating inflammation. By supplementing with ZMA, you'll be giving your immune system a much-needed boost, helping your body ward off infections and illnesses, and keeping you healthy and strong year-round.

You can’t hit deadlift PRs if you’re fighting the flu, after all.

What Is ZMA Exactly?

ZMA is a scientifically crafted supplement that harnesses the power of three key ingredients — zinc, magnesium, and vitamin B6. Developed by Victor Conte, the mastermind behind Barry Bonds' legendary (and steroid-fueled) homerun performance, ZMA has gained increasing popularity ever since Bonds and Raiders legend Bill Romanowski touted its benefits. The importance of zinc and magnesium cannot be overstated.

According to the National Institutes of Health, most people in the United States don't get enough zinc from the food they eat, and less than 40% get enough magnesium. ZMA helps to bridge that gap, providing your body with the nutrients it needs to optimize muscle growth, increase testosterone levels, and achieve the lean, mean physique all worthy men require.

Who Should Take ZMA?

Anyone who wants superb strength and fitness should consider adding zinc and magnesium to their supplement stack. Whether you're a seasoned bodybuilder or a weekend warrior, zinc and magnesium can help you optimize muscle growth, boost testosterone, and improve sleep quality, which, in turn, can help you lead a legendary lifestyle. But ZMA isn’t the only supplement offering these essential minerals, and…it might not even be the best one.

ZMA Side Effects

Indeed, ZMA is a safe and effective supplement, but there are some side effects to be aware of. Specifically, the vitamin B6 in ZMA has been linked to insomnia in some cases. B6 is a water-soluble vitamin that plays a critical role in energy metabolism and neurotransmitter synthesis. But too much can have negative effects on sleep quality. (It’s often marketed to college students as a “focus-enhancing” study supplement, after all).

No surprise then: research has shown that in some folks, high doses of B6 can lead to increased dream activity and restlessness, which can worsen insomnia symptoms — the exact opposite of the deep, powerful sleep a strong man requires.

How To Drastically Increase ZMA Benefits

While ZMA is a solid sleep and muscle growth supplement for many, that potentially energizing effect of B6 is something we can’t ignore. If (like us) you’ve dealt with chronic insomnia and stressful nights, you can’t risk supplements that leave your brain racing at night. So, we recommend opting for a formula that doesn’t contain B6 at all.

In addition to removing B6, another way to drastically increase the benefits of ZMA is by adding a microdose of melatonin. Melatonin is far more than an OTC sleep aid: it’s a hormone naturally produced by the body that practically governs your sleep-wake cycle. Taken in proper dosages of 0.3mg or less, melatonin can improve sleep latency (the time it takes to fall asleep), increase total sleep time, and promote deeper, more restful sleep…all without any side effects.

By taking ZMA and (microdosed!) melatonin together, you'll give your body the nutrients it needs to promote muscle growth and repair while optimizing sleep quality for maximum recovery.

Play it safe. If you want to take your gains to the next level, opt for a sleep formula without vitamin B6, and try adding a microdose of melatonin to your routine.

Hibernate Sleep Formula: A Superior ZMA Alternative

While we’re happy to give ZMA a thumbs up, it's not without its drawbacks. The possibility that vitamin B6 can keep some people awake at night means it’s not a truly holistic solution — it can hinder the very thing it's supposed to help. That's where Hibernate Sleep Formula comes in — a superior alternative that provides all the ZMA benefits without the side effects.

Our formula includes the same key minerals as ZMA (zinc and magnesium) but without the B6, ensuring you can optimize muscle recovery without sacrificing sleep quality. We also include that all-important and insanely effective microdose of melatonin. When combined with zinc and magnesium (and a man-sized dose of vitamin D for further sleep and immunity benefits), this formula provides a long-term sleep solution that won’t leave you feeling groggy, and won’t cause dependence. Hibernate is a natural, non-habit-forming supplement designed to give you body the healthy, natural sleep it so desperately needs.

Sleep Better & Crush Your Workouts with Hibernate

We’re happy to make this bold claim: Hibernate Sleep Formula is the ultimate sleep aid. ZMA is solid — certainly — but a lot of hard-working, hard-training men take Hibernate every single night for a reason. Its potent blend of zinc, magnesium, vitamin D, and melatonin promotes deeper, more restful sleep, allowing you to wake up ready to crush workouts…every day.

Sure, we love ZMA. But it just isn't perfect, and that's exactly why we created Hibernate. We wanted something perfect, a natural, long-term sleep solution for hard-training athletes, or men who just want to look like them.