The best ZMA supplement offers balanced nutrition of Zinc, Magnesium, and Vitamin B6 to support the nutritional needs of active adults.

Athletes and bodybuilders need extra strength to support their heavy workout routines. The best organic ZMA supplement boosts muscle strength and improves recovery and sleep.

This combination will boost your quality of life. With a robust immune system, you can enjoy a better and healthy life, and your hard daily routine or workout routine will not strain you.

We've curated a list of top-quality products below that we're confident you'll love. Our editors have independently selected each one, and although some have been sent to us as samples, all opinions in this article are our own. We want to be transparent with you and let you know that FlairFindings may earn a commission or other compensation from the links on this page if you decide to make a purchase. This is how we sustain our business & content flow. Additionally, we have edited reviews for length and clarity. We hope you enjoy discovering your new favorite item!

How We Select The Best

Looking for the best ZMA supplement on the market?

We’ve tested a lot of different ZMA supplements and these are the ones we recommend. It has all the benefits you need.

Desire: You’ll see results quickly when you start using these supplements. Whether you’re looking to build muscle or just improve your overall health, this is the right choice for you.

Purchase your favorite ZMA supplement today!

Best for Muscle Recovery and Endurance

Optimum Nutrition ZMA Supplement

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What's the Big Deal?

Optimum Nutrition's zinc magnesium aspartate supplement is a leading brand for offering nutritional supplements. It uses high-quality Zinc, Magnesium, and vitamin B6 to create one of the best ZMA supplement on Amazon. People with active lifestyles require additional nutrition not fulfilled by a regular diet. To support these needs, it is an excellent formula.

The ZMA supplement by Optimum Nutrition supports your immune system and gives you optimal nutritional support. Also, it works as a muscle therapy for athletes and bodybuilders. This supplement boosts workout recovery and endurance if you want quick recovery after an injury.

What You Should Know

If you need fast muscle recovery, better sleep, or you do weight training, this ZMA supplement is for you. In each serving, you will get 28 mg of Zinc, 435 mg of Magnesium, and 10 mg of Vitamin B6. In each pack, there are 180 ZMA supplement capsules.

The manufacturer recommends 2 capsules per serving for active females and 3 capsules per serving for active males. Furthermore, they recommend taking the dosage before bed so that it could work better for muscle recovery and helps aid better sleep.

Best for Sleep & Immune Support

Puori Organic Magnesium Zinc Supplement

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What's the Big Deal?

Puori only sells pure products and is also awarded the Purity Award. The Puori - M3 contains Magnesium in the forms of Magnesium Taurinate and Magnesium Gluconate, Zinc Picolinate, and Vitamin B6. Besides, this vegetarian capsule contains malic acid, organic rice hulls concentrate, inulin, and an organic rice extract blend.

You lose body fluids and electrolytes due to intense sweating during a workout or daily routine. It makes it hard to keep fit during that hectic routine. This supplement helps maintain the balance of electrolytes and fluids.

What You Should Know

This vegan supplement is a must-try if you face leg cramps and want your muscles to recover faster. If you face fatigue and tiredness, it's because of magnesium deficiency in your body. The 300 mg of Magnesium in each serving will help maintain the optimal level of Magnesium in your body.

This is the best ZMA supplement for sleep and it's easy to take. Also, the body quickly absorbs the minerals present in this supplement. The manufacturer recommends taking 3 capsules in each serving. You will get 120 capsules in the pack. Furthermore, you will get 15 mg of Zinc, 300 mg of Magnesium, 11 mg of Vitamin B6, and 300 mg of Malic Acid in each serving.

Best to Defeat Deficiencies

JYM Supplement Science ZMA Supplement

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What's the Big Deal?

Due to this intense exercise, athletes might face a deficiency of Magnesium and Zinc, resulting in low performance. With the JYM's ZMA supplement, there will be no such deficiencies and high-performance workouts all the time.

JYM's ZMA supplement is tested and proven to enhance the testosterone levels in the body. With this ZMA supplement for testosterone, you will never face bone mass reduction. JYM uses the SNAC-patented ZMA in this supplement so that you get quality minerals and nutrients in each dosage. Furthermore, JYM uses zinc mono-L-methionine, not mono-D-methionine, which the body readily absorbs.

What You Should Know

The bottle contains 90 ZMA capsules; the recommended serving size is 3 capsules per serving. With each serving, you will get 30 mg of Zinc, 450 mg of Magnesium, and 10.5 mg of Vitamin B6. It also contains 5 mg of Bioperine in each serving. Which enhances nutrition absorption in the body. This way, the Zinc, Magnesium, and Vitamin B6 absorb better in your body.

This ZMA supplement helps maintain your hormone levels and improves your sleep cycle. Also, if you are recovering from any muscular issue, it will improve endurance and helps boost your muscular power. It's the best magnesium and zinc supplement for athletes with hard training to support potential deficiencies.

Best Budget ZMA Supplement

NutraBio ZMA Supplement

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What's the Big Deal?

NutraBio never compromises on product quality. The same is the case with the ZMA supplement by NutraBio. It uses ZMA, which is soy-free, gluten-free, non-GMO, vegetarian, and kosher-certified. The ZMA used is SNAC certified to ensure its quality further. After manufacturing, a third party further tests the ZMA supplemented to ensure strict quality standards.

Exercise depletes Magnesium and Zinc from the body, which makes everyday life and bodybuilding a hectic task. Here comes the ZMA supplement by NutraBio that never let it happen. It helps maintain and boost the level of Magnesium and Zinc in your body which supports the growth of your muscles.

What You Should Know

The bottle contains 180 ZMA capsules, and the recommended serving size for females is 2 capsules per serving and 3 capsules for males per serving. A female gets 20 mg of Zinc, 300 mg of Magnesium, and 7 mg of Vitamin B6 in each serving. In contrast, a male gets 30 mg of Zinc, 450 mg of Magnesium, and 10.5 mg of Vitamin B6 in each serving. With this combination, your body grows better, and you sleep relaxed.

If you are not an athlete and have muscular pain or fatigue, this ZMA supplement can be a game changer. And for athletes, it will make the workout less hectic. If you face sleep deprivation, it will reduce your exercise tolerance, and you will not be able to work out for long hours. With this supplement, you will enjoy deep sleep that will improve the healing and recovery of muscles.

Best for Sports Recovery

NOW Sports Nutrition ZMA

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What's the Big Deal?

NOW Sports ZMA supplements are the most effective ones for any athlete. This combination of Zinc, Magnesium and Vitamin B6 absorbs faster in the body; that's why it acts faster to restore your energy after exercise.

This supplement is A-rated GMP certified, so no question remains about the quality of this supplement. Furthermore, this supplement is tested for over 220 banned substances, potency, safety, and identity.

What You Should Know

This ZMA supplement by NOW Sports helps regulates your muscle growth and repairs your tissues fast, as well as supporting a healthy immune system. It will work better if you take it 30 to 60 minutes before bed.

The bottle contains 90 ZMA supplement capsules that count to 30 servings for males and 45 for females, as a serving size of 3 capsules is advised for males and 2 capsules for females. Furthermore, men will get 30 mg of Zinc, 450 mg of Magnesium, and 15 mg of Vitamin B6 in each serving. In contrast, women will get 20 mg of Zinc, 300 mg of Magnesium, and 10 mg of Vitamin B6 in each serving.

Benefits, Dosage, and Side Effects

Here's the benefits, dosage and side effects of ZMA supplements.


When Zinc, Magnesium, and Vitamin B6 combine, they improve your immunity, so your overall health improves. Zinc develops immune cells, reducing the infection risk and Magnesium reduces inflammation. Besides, Vitamin B6 produces white blood cells that fight against infection and inflammation.

ZMA is a dietary supplement that helps control the blood sugar level of people with diabetes. Zinc lowers HbA1c the same as diabetes drugs do. Likewise, Magnesium improves blood sugar level control by improving the body's capability to use insulin.

The combination of Zinc and Magnesium improves the quality of sleep. Magnesium activates the parasympathetic nervous system, making your body feel relaxed and calm. Furthermore, Zinc improves sleep quality.

The ZMA supplement also elevates your mood. Low magnesium level in the body increases depression. Furthermore, the intake of approximately 450 mg of Magnesium reduces the symptoms of depression, as per many studies.


The recommended dosage of ZMA per day is 30 mg of Zinc, 450 mg of Magnesium, and 10-11 mg of Vitamin B6 per dosage. It can be in the form of ZMA capsules or powder. However, the recommended dosage for women is less; it is 20 mg of Zinc, 300 mg of Magnesium, and 7.5 mg of Vitamin B6. That's why the serving size of ZMA capsules is mostly 2 capsules per dosage for females and 3 capsules per day for males so that it combines to equate the recommended dosage count.

Overdosage may lead to potential health risks; we suggest not taking ZMA more than the recommended dosage. It is better to take the ZMA supplement on when empty stomach 30 to 60 minutes before you go to bed. This way, Zinc will not interact with other minerals and will perform better.

Side Effects

ZMA supplement has no significant side effects if you take recommended dosage on the advice of a doctor or professional trainer. Also, don't take ZMA if you are pregnant or breastfeeding without consulting your doctor.

The high dosage of Zinc will cause nausea, loss of appetite, headache, low immunity, dizziness, and nutrient deficiency. Besides, the high amount of Magnesium in the body will cause stomach cramps, vomiting, nausea, and diarrhea. Furthermore, high Vitamin B6 dosage causes pain and numbness in the hand and feet and may damage nerves.

If you are on any other medication, Zinc and Magnesium may interact with them to cause more health risks. Therefore, consult a healthcare professional before consuming any medicine.

ZMA Supplements FAQs

Is taking ZMA worth it?

Taking ZMA improves athletic results. It helps improves your immunity and improves your quality of sleep. Furthermore, it elevates your mood and improves your blood sugar level.

Does ZMA affect testosterone?

Men with zinc deficiency face low levels of testosterone. Taking ZMA removes the deficiency of testosterone as the zinc content in the body improves. So we can say that ZMA supplements increase testosterone & improves it in the body.

Is ZMA good for anxiety?

Low Magnesium causes the symptoms of depression to develop in the body. With other ZMA supplements intake, Magnesium and Vitamin B6 help lower the symptoms of depression and lowers the chances of anxiety.

Does ZMA make you sleepy?

Yes, ZMA makes you feel sleepy. Magnesium makes you feel calm and relaxed, and Zinc improves sleep quality. The recommended time to take ZMA is 30-60 minutes before sleep.

Can you overdose on ZMA?

Overdose of ZMA leads to potential health risks. Therefore, it is advised not to take ZMA more than the recommended dosage.

How often should I take ZMA?

Females can take one ZMA capsule twice a day, and males can take one capsule three times a day. Or else, you can take daily ZMA dosage 30-60 minutes before sleep.

Does ZMA give you energy?

Magnesium and Vitamin B6 are dietary supplements that improve metabolism so that we can take more advantage of our diet. So we can say that ZMA boosts energy by helping absorb minerals faster in the body.

Can I take ZMA without working out?

People with a fitness and diet routine take more advantage of ZMA because it restores the deficiency of Zinc and Magnesium caused by intense workouts. In contrast, people who don't work out and take ZMA will not get many benefits from this supplement.

Who needs ZMA?

People facing low Zinc and Magnesium in their body, muscle cramps and pain, sleep deficiency, and working out intensively need to take optimum nutrition ZMA to fight against zinc and magnesium deficiency.

What are the symptoms of zinc deficiency?

The skin color may look like eczema in the early days of zinc deficiency. The skin gets crackly and glazed around the mouth and hands. Also, moisturizers or steroid creams don't work during zinc deficiency.

Final Word

If you're looking for a natural way to enhance your fitness and athletic performance, the best ZMA supplements could be the answer you seek. We've gone over the ins and outs of ZMA, from its benefits and side effects to the recommended dosage and FAQs.

Armed with this knowledge, you can make an informed decision about whether ZMA is the right supplement for you. Don't let uncertainty hold you back – try out a high-quality ZMA supplement today and see the results for yourself!