Zinc + Magnesium + B6 Capsules

Zinc + magnesium + B6 capsules are the classic ZMA combination: 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6 per three-capsule serving, taken before bed. 90 capsules, a one-month supply.

Why these three are combined

Zinc and magnesium are the two minerals most readily lost through sweat, and vitamin B6 is the vitamin that improves how much magnesium actually gets inside the cell. Zinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis, to normal DNA synthesis and to the normal function of the immune system. Magnesium contributes to normal muscle function, to normal protein synthesis, to electrolyte balance and to a reduction of tiredness and fatigue. Vitamin B6 contributes to normal protein and glycogen metabolism, to normal cysteine synthesis, to the regulation of hormonal activity and to a reduction of tiredness and fatigue.

Who takes ZMA

People training hard, especially in heat, where sweat losses of zinc and magnesium are real and food intake does not always keep up. It is a replacement formula, not a stimulant: it restores minerals to normal levels and does nothing beyond that in someone already well supplied. The evening dose is deliberate — magnesium supports normal muscle and nervous-system function, which suits the end of the day.

How to take it

Three capsules on an empty stomach, 30–60 minutes before bed. Avoid taking it with calcium-rich food or a dairy-based shake: calcium competes with both zinc and magnesium for absorption. The same goes for calcium + magnesium + D3 — keep the two at opposite ends of the day.

Check your total zinc. At 30 mg per serving this is above the 25 mg level at which long-term zinc intake starts to interfere with copper absorption. Do not stack it with zinc 15 mg tablets or a zinc-containing multivitamin, and treat it as a training-phase product rather than something to take year-round without a break.

What is in a serving

• Zinc — 30 mg (300% NRV)
• Magnesium — 450 mg (120% NRV)
• Vitamin B6 — 10.5 mg (750% NRV)
• Three capsules before bed — 90 capsules, one month

Questions people ask

Can I take it every day indefinitely?

The zinc dose argues against it. Use it through a training block, then switch to a lower maintenance dose such as magnesium bisglycinate alone.

Does ZMA raise testosterone?

Zinc helps maintain normal testosterone levels — meaning it corrects a shortfall. There is no authorised claim, or good evidence, for raising normal levels above baseline.

What if it keeps me awake?

Move the dose to dinner instead, with a non-dairy meal. Other options are in minerals.

Good to know. Do not exceed the recommended daily dose. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Talk to your doctor before use if you are pregnant, breastfeeding, taking medication or have a medical condition. Keep out of reach of children. Store in a cool, dry place away from direct sunlight.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.