ZMA by Optimum Nutrition Review | Benefits | Side Effects | Ingredients | Dosage |

ZMA by Optimum Nutrition Testosterone Review

Here we have one of the more popular nighttime recovery supplements, ZMA by Optimum Nutrition. It’s an interesting product, to say at least.

It claims to support testosterone levels and muscle strength, but it only has 3 ingredients inside. Are they enough to give you the results you need?

Read on to find out the answer to this question. Along with an in-depth look at its ingredients, benefits, side effects, and more!

Pros and Cons of

ZMA by Optimum Nutrition is a simple supplement with the main purpose of enhancing your sleep quality. But for boosting testosterone, don’t expect too much from this product!


  • Simple and easy to take
  • Magnesium helps improve sleep quality
  • Zinc helps maintain healthy T-levels


  • Only 1 serving, not enough to keep the benefits lasting long
  • Contains only 3 ingredients
  • Missing key ingredients for boosting low testosterone (D3, DAA, Fenugreek…)


ZMA by Optimum Nutrition is primarily a “Nighttime Recovery Support Supplement.” As such, it will improve your sleep quality, and will also promote muscle and nerve functioning.

Here’s what ON say they product does;

  • Support Testosterone Levels And Muscle Strength

Plain and simple. Now, let’s take a look at the dosage and ingredients to see whether these claims are actually true!

Dosage | How To Use

ZMA by Optimum Nutrition is a product intended for both men and women. The instructions are simple; men should take 3 capsules before bed on an empty stomach. Women, on the other hand, should only take 2.

Okay, this is a really simple way to take a supplement. You just pop a few pills before bed and you should be on your way to a good night’s sleep. But what about the testosterone? Unfortunately, this is where ZMA by Optimum Nutrition fails to deliver.

You see, only 1 serving per day isn’t enough to keep your testosterone levels elevated. If you read some of my previous articles, you already know this.

I don’t care how many pills or tables you get in a serving – only 1 daily serving will give you its short-lasting benefits, and that’s about it. You’re back to baseline after that.

Best products that boost testosterone use at least 3 servings, and that’s for a good reason. If you want best results, you need to keep your testosterone elevated 24/7, not just for a few hours.

By taking a serving in the morning, during lunch, and in the evening, you effectively keep your T-levels boosted throughout the day and night.

Sounds so simple, yet so many supplement companies overlook the importance of a correct dosage.


Interestingly, ZMA by Optimum Nutrition comes with only 3 main ingredients – Zinc, Magnesium, and Vitamin B6. This is a simple and healthy combo that might help you get to bed earlier and make your sleep deeper, but is it good for boosting testosterone? No, it’s not!

It’s missing key T-boosting ingredients, including Vitamin D3, D-Aspartic Acid, and Oyster Extract. Without these, a testosterone booster is… well, not really a testosterone booster.

Here’s the breakdown of the main ingredients inside ZMA by Optimum Nutrition:


Zinc is a great ingredient that gives a multitude of benefits. It’s an essential mineral which regulates many processes in our body, including testosterone.

Deficiency in zinc is linked to low testosterone. People who sweat a lot, or exercise often in general, are at higher risk of zinc deficiency than others. That’s because you lose zinc through sweat.

For this reason, it’s extremely important to get enough zinc through your diet. If that’s not possible, consider taking a zinc supplement, such as ZMA.

ZMA by Optimum Nutrition comes with a solid dose of zinc, boasting 30mg per serving. So that’s 10mg per each capsule. That’s a pretty safe dose, as everything below 40mg is shown to cause no side effects.

It’s also an effective dose for promoting healthy testosterone levels. All in all, good job by Optimum Nutrition here.

Vitamin B6

Vitamin B6 is an important vitamin for our body. It promotes muscle synthesis, improves blood flow, and boosts energy. However, it has no benefits on people who aren’t deficient in it.

If you eat a diet which has meat or vegetables, then it’s highly unlikely you lack vitamin B6. In fact, taking too much B6 is shown to cause adverse side effects. These include weakness and pain in muscles, tingling sensations in legs and hands, and even neurological disorders in some extreme cases.


Magnesium is yet another dietary mineral important for our heart health, as well as nerve and muscle functioning. It can help you have stronger workouts, and also achieve deeper sleep.

This is a great addon for any ZMA supplement. ZMA by Optimum Nutrition contains an aspartate form of magnesium, which has a good bioavailability.

All in all, magnesium can make you feel more relaxed, but at the same time energetic. It offers some great benefits for people who want to improve their workouts, as well as sleep.

But when it comes to boosting testosterone, it’s not among the best ingredients.

Other ingredients inside ZMA by Optimum Nutrition:

  • Magnesium Stearate
  • Zinc Oxide
  • Gelatin
  • Magnesium Oxide
  • Microcrystalline Cellulose

Side effects

Some users reported nausea and vomiting after taking ZMA by Optimum Nutrition.

One customer said: “This product made both me and my boyfriend sick to our stomachs. I woke up throwing up the next morning and so did he. He has taken other ZMA that doesn’t make him feel this way.”

This could be due to zinc inside. Not everyone is tolerant to zinc, some people can get irritated from as little as 20mg of zinc.

My advice to you is to start low – try taking only 1 capsule and see how you feel. From there, determine whether you want to increase the dosage or not.

What Others Say

ZMA by Optimum Nutrition Testosterone Review

“Could not sleep at all. Been taking it over a week, and every night I take it, I can’t sleep for crap, I toss and turn for hours and hours before finally falling asleep and then I’m waking up every 60-90 minutes. But I sleep great when I forget to take it. For some people it appears to work great, but for some, it has the opposite effect and keeps you awake. I even took two of my wife’s trazodone pills, and still could not get to sleep Because of taking these, throwing them in the trash…”  Brett Wilson (Amazon Customer)

“Bought these as a recommendation from my Doc. I have noticed quicker muscle recovery after workouts/long runs and most of what all the other men are saying regarding the mornings. I only take 1 capsule before bed. Recommended to take 3 before bed.” – A. Vinot (Amazon Customer)

“I’m not sure it’s having a positive effect on my weight training, I’m making gains as usual, but it sure is some potent in another way. I can only take 2 (3’s recommended) because if I take 3 my dreams are too crazy to handle. They’ll wake me up which is counter-productive. I’ll continue taking 2 each night before bed and hope it’s doing something.” – Joe (Amazon Customer)

Conclusion |

ZMA by Optimum Nutrition is an okay supplement, but it’s not for everyone. If your goal is to improve sleep quality, then this product might be for you.

However, when it comes to boosting testosterone, this product doesn’t come close to the best T-boosters on the market.

So there you have it, that’s our conclusion to ZMA by Optimum Nutrition. We’ve shown you its benefits, ingredients, side effects, and our conclusion to this review.

Now it’s up to you to determine if this product is the right one for your goals!

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At MaleTestosteroneBooster, it’s our aim to help you get the most out of your life by helping you boost your testosterone levels. We all know what it’s like to feel suboptimal in the bedroom, the gym, and in everyday life when your confidence is lacking. This is why I’ve put together the below guides to help you reach your goals! Why not check them out, you may find just what you’re looking for.


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