Does ZMA cause weird dreams?

It is possible that ZMA can cause weird dreams, and the anecdotes support this; however, since this has not been directly investigated the best 'proof' that can be given is weak.

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ZMA is a proprietary blend of Zinc bound to monomethionine, Magnesium bound to aspartate, and the vitamin B6 (Pyridoxine). It is sometimes reported to give users 'weird, vivid dreams'.

This claim has not been investigated much, but a pilot study[1] suggests that a dose of 250mg pyridoxine can alter dream perception in college aged men, through a hypothesized increased conversion of tryptophan to serotonin. This dose of B6, however, is much higher than that occurring in ZMA products; which tends to range in the 10-50mg range and usually at the lower end.

One other study has reported synergism between B6 and Magnesium in regards to anxiety reduction, when the subjects were women experiencing PMS;[2] it is theoretically possible that the ZMA formulation enhances the actions of pyridoxine allowing the previous research's results to be relevant.

References

  1. ^ Ebben M, Lequerica A, Spielman A. Effects of pyridoxine on dreaming: a preliminary study . Percept Mot Skills. (2002)
  2. ^ De Souza MC, et al. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study . J Womens Health Gend Based Med. (2000)