When Should I Take ZMA?

ZMA is a blend of three important elements called zinc, magnesium, and vitamin B6. All these ingredients of ZMA capsules perform important roles in the body and help a person improve their health, particularly their sleep quality and athletic performance.

One of the most common questions that people interested in ZMA capsules ask is what the right time of taking a ZMA supplement is. Well, its answer is very simple and logical. The right time to take a ZMA supplement is 40 to 60 minutes before going to bed. You should also take your meal 2 hours before taking a ZMA supplement.

Why should you take ZMA before bedtime?

One of the key ingredients of a ZMA supplement is magnesium. Naturally, it has the ability to activate a person’s parasympathetic nervous system. It helps the body relax by reducing its heartbeat rate, breathing rate, and blood pressure. It allows your body to enter a relaxation phase where it starts recovering and mending the previous day’s damage.

Similarly, taking ZMA tablets at least 30 minutes before taking any other supplement is also important. Ingredients of ZMA can react with other medications. To avoid these reactions, do not take it with other medications. Food can also react with ZMA if you take it with the medication. Calcium blocks zinc absorption in the blood, which can reduce the efficacy of ZMA. So, take the supplement in the right way and at the right time to get the most out of it.

Who should take a ZMA supplement?

ZMA capsules contain three important components (zinc, magnesium, and vitamin B6). It is suitable for people who lack these components. If you are deficient in ZMA ingredients and your doctor has advised you to take them, then getting them through a single supplement like ZMA is a more feasible choice.

ZMA is probably not very suitable for inactive people who eat a healthy diet and take zinc, magnesium, and vitamin B6 from natural sources. In fact, taking ZMA tablets may increase their mineral and vitamin level more than the healthy level. So, take it if you are deficient in ZMA components, if you do not consume them through a healthy diet, or if you are very active like an athlete or a bodybuilder.

Fitness enthusiasts and athletes should take ZMA tablets because they sweat a lot. They lose important minerals, including zinc and magnesium, through sweat every day, which can reduce their mineral levels in the blood. So, taking these minerals through ZMA capsules is an efficient option for athletes.


ZMA supplement is more effective when they are taken empty stomach. You should not consume it with another supplement because it can react with it. Similarly, you should also not take it with food because it can induce nausea and reduce supplement absorption. As these supplements can induce drowsiness, one should take them 40 to 60 minutes before bedtime. Get your doctor’s advice before taking ZMA capsules.

Binta Hawa

BintaHawa has been a part of the journey ever since started. She has a special curiosity for events and stories revolving in and around the world. BintaHawa an uncompromising form of journalistic standard for her audiences.

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