How to Take ZMA


ZMA is a combination of zinc, magnesium and vitamin B6. It is non-steroidal, completely natural and sometimes used as a sleep aid. Scientific studies have shown that supplementing with ZMA while following a proper exercise regimen can increase strength and testosterone levels. ZMA may also help build muscle size, aid tissue repair, contribute to quicker muscle gains and add to a feeling of overall well-being. For these reasons ZMA is a popular supplement for bodybuilders.

Taking ZMA

Choose your ZMA product from a respected company in sports nutrition; that way you can be sure of your product’s quality.

Take ZMA capsules one hour before bedtime on an empty stomach for best results. Generally, the dosage is two to three capsules.

Create a workout regimen to accompany your ZMA supplementation, as increased strength will not occur without exercise.

Try to avoid food or products with calcium in them immediately preceding or immediately after taking ZMA brecause calcium can interfere with ZMA’s effects.

Tips & Warnings

  • Make sure your ZMA supplement has 11mg of vitamin B6, 450mg of magnesium and 30mg of zinc. This is the dosage proven to be most effective.
  • Always consult a doctor before taking ZMA.
  • Women especially should consult with a doctor before taking ZMA.
  • People have reported side effects such as acne and moodiness.

Related Searches


  • Journal of American College of Nutrition; Effects of Magnesium Supplementation on Strength Training in Humans; Brilla, L., Haley, T.; 1992.
  • Gaining Mass; Anthony Ellis; 1998-2002.
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