Supplement Comparison · 2026
Best ZMA & Magnesium Supplements in Europe
Athletes lose zinc and magnesium through sweat with every session. Left unaddressed, these deficiencies quietly suppress sleep quality, recovery, and hormonal function. We compared the top European ZMA and magnesium products to find which forms, doses, and brands are actually worth your money.
Why It Matters
- Sweat losses are real: A single hard training session can deplete 3–4 mg of zinc and up to 80 mg of magnesium — amounts that add up fast across a training week.
- Form matters enormously: Magnesium oxide absorbs at roughly 4%. Bisglycinate and glycinate forms absorb at 4–5× that rate with no GI side effects.
- Sleep & testosterone link: Zinc is a co-factor in testosterone synthesis; magnesium supports GABA pathways linked to deep sleep. Both deficiencies compound each other's effects.
- Timing is everything: Take on an empty stomach 30–60 min before bed — calcium blocks absorption, so skip the dairy at that window.
Quick Comparison
| Product | Rating | Price | Zinc | Magnesium | Form |
|---|---|---|---|---|---|
| Bulk ZMABest Overall | 4.8 / 5 | ~€15 / 90 caps | 10 mg | 150 mg bisglycinate | Bisglycinate |
| Myprotein ZMABest Value | 4.3 / 5 | ~€12 / 90 caps | 7.5 mg | 135 mg oxide | Oxide |
| Prozis Magnesium BisglycinateBest Pure Magnesium | 4.6 / 5 | ~€16 / 60 caps | — | 300 mg bisglycinate | Bisglycinate |
| Bulk Magnesium GlycinateMost Bioavailable | 4.7 / 5 | ~€18 / 90 caps | — | 400 mg glycinate | Glycinate |
Detailed Reviews
Bulk ZMA
~€15 / 90 caps · Rating: 4.8 / 5
A well-dosed, transparent ZMA formula using magnesium bisglycinate — the most bioavailable form. At €15 for 90 capsules it sits at a sweet spot of quality and price. The P-5-P B6 form is a thoughtful upgrade over the standard pyridoxine HCl used by most budget brands.
Pros
- ✓Magnesium bisglycinate for superior absorption
- ✓Clean label — no fillers or proprietary blends
- ✓Optimal zinc dose (10 mg), well within safe range
- ✓Includes 3.5 mg B6 (P-5-P form) to aid mineral uptake
Cons
- ✗Magnesium dose (150 mg) is on the lower end
- ✗Capsule size is relatively large
Myprotein ZMA
~€12 / 90 caps · Rating: 4.3 / 5
A budget-friendly entry into ZMA supplementation. The zinc dose is adequate, but it uses magnesium oxide — a cheaper form with very low gut absorption. Fine as a short-term option if you're new to ZMA, but upgrade to bisglycinate when your budget allows.
Pros
- ✓Lowest price per serving in this comparison
- ✓Widely available across Europe
- ✓Reliable brand with consistent manufacturing standards
Cons
- ✗Magnesium oxide absorbs at roughly 4% — very poorly
- ✗Lower zinc dose than competitors
- ✗Standard B6 form — not the active P-5-P
Prozis Magnesium Bisglycinate
~€16 / 60 caps · Rating: 4.6 / 5
Pure magnesium bisglycinate without zinc — ideal for those who already get sufficient zinc from diet or a multivitamin, or who want to dose each mineral independently. The 300 mg elemental dose covers the full recommended daily target in one serving.
Pros
- ✓High-dose magnesium (300 mg elemental) per serving
- ✓Bisglycinate form — gentle on digestion, highly absorbed
- ✓No zinc — ideal if you already supplement zinc separately
Cons
- ✗Not a true ZMA formula (no zinc or B6)
- ✗Higher cost per capsule than combo products
Bulk Magnesium Glycinate
~€18 / 90 caps · Rating: 4.7 / 5
The highest elemental magnesium dose in this comparison, delivered in glycinate form. If you sweat heavily during training and suspect magnesium is a limiting factor in your sleep or recovery, this is the most direct solution.
Pros
- ✓400 mg elemental magnesium — the full recommended daily dose
- ✓Glycinate chelate maximises absorption with minimal GI effect
- ✓Well-suited to high-volume athletes with large sweat losses
Cons
- ✗No zinc or B6 — not a ZMA formula
- ✗Priciest option in the comparison
What to Look For
Magnesium Form
In descending order of bioavailability and gut tolerance:
- 1. Glycinate / Bisglycinate — best absorbed, no laxative effect
- 2. Malate — good absorption, may support energy
- 3. Citrate — decent absorption, mild laxative at high doses
- 4. Oxide — avoid for supplementation purposes
Zinc Dose
The optimal supplemental zinc dose is 10–25 mg/day. The EU tolerable upper intake level is 25 mg/day from supplements; the absolute upper limit across all sources is 40 mg/day. Higher doses chronically deplete copper, an essential co-factor for immune function and collagen synthesis.
Magnesium Dose
Target 300–400 mg elemental magnesium per day from all sources. Athletes training 5+ sessions per week should aim for the upper end. ZMA products typically deliver 150–200 mg; standalone glycinate products often provide the full dose in one serving.
B6 Form
Standard B6 (pyridoxine HCl) works, but the activated form P-5-P (pyridoxal-5-phosphate) is used directly without conversion — beneficial for those with MTHFR variants or compromised B6 metabolism. Bulk ZMA uses P-5-P; most budget products use pyridoxine HCl.
Frequently Asked Questions
Does ZMA increase testosterone?
ZMA does not directly raise testosterone in people who are already replete in zinc and magnesium. However, athletes and heavy exercisers often deplete these minerals through sweat, and deficiency is associated with suppressed testosterone. Restoring optimal levels can normalise testosterone back to its natural baseline — this is not the same as a pharmacological boost. Studies in zinc-deficient populations do show meaningful increases, but well-nourished individuals see modest or no effect.
What is the difference between magnesium glycinate and magnesium oxide?
Magnesium oxide is the cheapest and most common form, but it has very poor bioavailability — studies suggest only around 4% is absorbed. The rest passes through and can cause a laxative effect. Magnesium glycinate (also called bisglycinate) is chelated to the amino acid glycine, which dramatically improves absorption and is far gentler on the digestive system. For sleep support and genuine mineral repletion, glycinate or bisglycinate forms are strongly preferred.
Should I take ZMA or just plain magnesium?
It depends on your goals. ZMA combines zinc, magnesium, and B6, making it convenient if you are deficient in multiple minerals — common in athletes. If you are already zinc-sufficient but low in magnesium, a standalone magnesium glycinate product gives you a higher magnesium dose without unnecessary zinc. Excess zinc (above 40 mg/day from all sources) can interfere with copper absorption, so it is worth checking your total intake before stacking products.
When should I take ZMA?
Take ZMA 30–60 minutes before bed on an empty stomach. Calcium competes with both zinc and magnesium for absorption, so avoid dairy or calcium-containing supplements close to your ZMA dose. The magnesium component also promotes muscle relaxation and improved sleep onset, making bedtime the ideal window.
Can I take ZMA with creatine?
Yes — there is no meaningful interaction between ZMA and creatine. They work through entirely different pathways: creatine supports phosphocreatine resynthesis for short-burst power, while ZMA replenishes micronutrients involved in hormonal and enzymatic processes. You can take creatine at any time of day alongside ZMA at night without issue.
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