ZMA pairs **zinc** and **magnesium** as a nighttime recovery and sleep formula aimed at active people, and on dose it mostly delivers. A serving gives you 20mg of zinc and 300mg of magnesium, both sitting comfortably inside their clinically studied ranges (15–30mg and 100–400mg) — meaningful amounts of two minerals that hard training and heavy sweating tend to deplete. Take it 30–60 minutes before bed on an empty stomach as directed, and keep it away from calcium, which competes for the same absorption.

The magnesium-and-B6 pairing has modest backing for sleep quality and stress, and at 10mg the **vitamin B6** here is plenty to do its cofactor job of helping move magnesium into your cells. The forms are the catch: your zinc is part well-absorbed monomethionine and part oxide, while the magnesium uses aspartate and oxide, none of which absorb as efficiently as glycinate or citrate — so the solid label amounts matter more than usual.

Be clear-eyed about the testosterone angle ZMA is often sold on. That claim traces largely to a single industry-funded study; independent trials in athletes who weren't already deficient found no lift in testosterone or strength. Where it actually helps is recovery, sleep, and topping you up if you run low in zinc or magnesium — not as a hormone booster. If you're a man following the 3-capsule direction, your zinc rises to 30mg, still under the 40mg daily limit but worth tracking if you take other zinc sources.