Optimum Nutrition ZMA is a capsule that combines zinc, magnesium aspartate and vitamin B6. It is aimed at active adults who want to top up these three nutrients alongside a balanced diet.
At a glance
| Detail | Optimum Nutrition ZMA |
|---|---|
| Type | Zinc, magnesium and vitamin B6 capsule |
| Zinc | An essential mineral for immune function and protein building |
| Magnesium | An essential mineral for muscle and nerve function |
| Vitamin B6 | A B vitamin used in protein metabolism |
| Directions | Follow the directions on the label |
What is in it
ZMA is a well known sports formula. A full serve of the standard ZMA formula gives around 30 mg of zinc, 450 mg of magnesium and about 10 mg of vitamin B6, and serve sizes usually differ for men and women. Check the supplement facts panel on your bottle for the exact amounts.
What the research says. Early claims that ZMA raises testosterone in trained athletes have not held up in later studies. It makes the most sense as a way to top up zinc and magnesium if your diet is low in them.
Who should check first
- Taking a multivitamin or other minerals: add up your totals. The adult upper level for zinc in Australia is 40 mg a day, and the upper level for magnesium from supplements is 350 mg a day.
- Vitamin B6 from other products: the TGA has warned that too much B6 over time can cause nerve symptoms such as tingling or numbness. Count B6 across everything you take.
- Kidney disease: do not take magnesium supplements without your doctor's advice.
- Taking medication: zinc and magnesium can block the absorption of some antibiotics and thyroid medicine. Take them at least two hours apart.
- Pregnant or breastfeeding: check with your doctor first.
How to use it
Follow the directions on the label. ZMA is usually taken on an empty stomach before bed, and away from dairy or calcium, which can reduce zinc absorption. If the full serve upsets your stomach or loosens your bowels, a smaller serve is a sensible step.
Where to buy
Shop Optimum Nutrition ZMA online at Supps247 with Australia-wide delivery or click and collect. Stock varies by store, so check the store locator first. Browse more from Optimum Nutrition.
FAQs
What does ZMA stand for?
Zinc magnesium aspartate. The formula also includes vitamin B6.
When should I take ZMA?
Usually before bed on an empty stomach. Follow your label.
Checked against the product listing on 12 November 2026. Always read the label and follow the directions. General information, not medical advice.
