Key Health Benefits

Benefits	Research Paper Link
Support Muscle Growth & Recovery	Click Here
Support Immunity	Click Here
Support Bone Health	Click Here

Dosage Recommendation

Goal	Stack (per daily dose)
Muscle Strength & Recovery	3 tablets taken 30–60 min before bedtime
Sleep & Recovery Support	Take on an empty stomach ~1 hour before sleep
Immune & Hormonal Balance	Consistent nightly dosing
Bone Health	Daily as part of multinutrient regimen (with vitamin D₃ & calcium)

When Will I See Results?

Benefit Area	Expected Timeline
Strength & Power Gains	4–8 weeks of consistent use
Soreness & Recovery	Noticeable reduction in 1–2 weeks
Improved Sleep Quality	Within 1 week
Immune Resilience	Fewer cold symptoms over 1–2 months
Bone Density Support	Measurable BMD changes in 6–12 months

How to Maximise Results

Goal	Supplement Stack
Peak Performance	ZMA + Creatine Monohydrate + BCAAs
Faster Recovery	ZMA + Glutamine + Omega-3 Fish Oil
Better Sleep & Hormones	ZMA + Melatonin (1–3 mg) + Glycine
Bone & Joint Support	ZMA + Vitamin D₃ + Calcium + Collagen

What to Avoid

Substance	Reason to Avoid	Spacing Tip
Calcium-Rich Foods	Competes with zinc and magnesium absorption	Take ZMA ≥2 hours apart from dairy
Caffeine	May interfere with sleep-enhancing effects	Avoid within 6 hours of bedtime
High-Phytate Meals	Grains/legumes can bind zinc and reduce bioavailability	Space ZMA at least 2 hours before/after
Skipping Bedtime Dosing	Reduces synergistic recovery and hormonal benefits	Take every night at consistent time

Third Party NABL Lab Report

Third Party NABL Lab Report for ZMA Zinc Magnesium Aspartate :

 

Click here to view the report