Starlabs ZMA
What is ZMA by Starlabs Nutrition?
ZMA is a three-ingredient mineral and vitamin formula that has become one of the most established recovery supplements in sports nutrition. Starlabs Nutrition's version combines zinc citrate, magnesium citrate and vitamin B6 (pyridoxine hydrochloride) in a single daily serving of 3 capsules, delivering each active compound in its most bioavailable form.
The choice of citrate salts is deliberate and scientifically meaningful. Zinc citrate and magnesium citrate are among the best-absorbed forms of their respective minerals, significantly outperforming cheaper oxide forms commonly used in budget supplements. This means more of what you take actually reaches the tissues where it matters: muscles, the nervous system, and the endocrine system.
ZMA is designed for physically active individuals who are at higher risk of zinc and magnesium depletion. Intense exercise, sweating, and high-carbohydrate diets all accelerate the loss of these two critical minerals. When left unaddressed, deficiencies in zinc and magnesium silently undermine testosterone production, sleep quality, muscle repair, and energy metabolism, all without obvious warning signs.
Each bottle contains 100 capsules, providing 33 full servings at the standard 3-capsule daily dose (or approximately 50 servings at the 2-capsule dose recommended for women).
Recover deeper. Perform better. Sleep smarter.
| Brand | Starlabs Nutrition |
| Packaging | 100 Caps |
How ZMA by Starlabs Nutrition supports your objectives
🦾 Natural testosterone and hormonal support Zinc is a key cofactor in the enzymatic pathways that regulate testosterone synthesis. In zinc-deficient individuals, particularly active men, research has shown that restoring adequate zinc intake can meaningfully support natural testosterone levels, contributing to better muscle growth, libido, and overall vitality. ZMA does not artificially spike hormones; it corrects the deficiencies that suppress them.
💤 Sleep quality and muscle recovery overnight Magnesium plays a central role in the regulation of the nervous system and muscle relaxation. Taken in the evening, ZMA supports the transition into deep, restorative sleep by reducing neuromuscular tension and supporting the hormonal processes that occur during rest. Better sleep directly translates to faster muscle repair, improved mood, and greater training consistency.
⚡ Energy metabolism and reduced fatigue Magnesium is involved in over 300 enzymatic reactions, including those responsible for ATP production, the primary energy currency of every cell in the body. Vitamin B6 further supports energy metabolism by facilitating the breakdown of proteins, fats and carbohydrates. Together, these three nutrients help combat the chronic low-grade fatigue that accumulates with regular intense training.
🔬 High bioavailability through citrate forms The choice of zinc citrate and magnesium citrate over cheaper oxide alternatives is what sets ZMA apart from generic zinc-magnesium supplements. Citrate salts are significantly more soluble in the gut, resulting in higher absorption rates and less digestive discomfort. What you pay for actually gets into your system.
🧠 Neuromuscular function and protein synthesis Zinc contributes to normal protein synthesis at the cellular level, while magnesium supports neuromuscular transmission, the communication between nerves and muscle fibres. Both processes are critical for athletic adaptation and recovery. Vitamin B6 acts as a metabolic bridge, enhancing the absorption and utilisation of these minerals while supporting the formation of red blood cells and neurotransmitters.
🎯 Goal guide
- 🏋️ Mass gain: 3 caps before bed. Supports testosterone and overnight muscle repair.
- 🔥 Weight loss / cutting: 3 caps before bed. Fights fatigue and preserves muscle during deficit.
- ⚖️ Body recomposition: 3 caps before bed. Optimises sleep quality and hormonal balance.
Serving suggestion
Take 3 capsules (men) or 2 capsules (women) immediately after training or before going to sleep. Swallow with a large glass of water (approximately 300ml). For best results, take ZMA on an empty stomach or at least 1 hour after your last meal, as calcium present in dairy foods can compete with zinc and magnesium for absorption.
Best times to enjoy it
🌙 Before sleep The optimal window: taken 30 to 60 minutes before bed, ZMA supports muscle relaxation, sleep depth and overnight hormonal recovery.
🏋️ Immediately post-workout If training in the evening, taking ZMA right after your session combines the benefits of post-exercise mineral replenishment with the sleep-support effect.
⏰ Consistently, same time every day Minerals work cumulatively. Building a daily habit at the same time ensures steady blood levels and sustained benefits over weeks of use.
🚫 Away from calcium-rich foods Avoid taking ZMA with milk, yogurt or casein protein, as calcium interferes with zinc and magnesium absorption.
Daily protein target reminder
ZMA is a micronutrient supplement that supports the hormonal and recovery environment in which muscle growth occurs. For training adaptations to fully materialise, adequate protein intake remains essential. Current sports nutrition science recommends 1.6 to 2.2g of protein per kg of body weight per day for active individuals. For vegan athletes, targeting the upper end (1.8 to 2.2g/kg) is advised.
| Body weight | Min. target (1.6g/kg) | Max. target (2.2g/kg) |
|---|---|---|
| 55 kg | 88g/day | 121g/day |
| 65 kg | 104g/day | 143g/day |
| 75 kg | 120g/day | 165g/day |
| 85 kg | 136g/day | 187g/day |
| 95 kg | 152g/day | 209g/day |
Goal-specific guidance
For weight loss: During a caloric deficit, hormonal output (including testosterone) tends to decline, and sleep quality often suffers due to increased cortisol. ZMA helps counteract both effects, making it particularly valuable during cutting phases where maintaining muscle mass and training intensity is the priority.
For mass gain: In a high training volume context, zinc and magnesium are depleted at an accelerated rate through sweat and metabolic demand. Daily ZMA supplementation helps maintain the hormonal and recovery conditions needed to convert a caloric surplus into lean muscle tissue rather than simply fat.
🏅 Sport Nutrition "Did you know?"
Magnesium is one of the most commonly deficient minerals in the general population, and athletes are even more at risk. Studies estimate that up to 57% of the general population in Western countries does not meet the recommended daily intake for magnesium through diet alone. For athletes who sweat heavily, this figure can be even higher. Unlike most supplements where deficiency is the exception, with magnesium it is often the starting point. This makes ZMA one of the rare supplements where you are very likely to actually need what you are taking.
Full ingredient list
Starlabs Nutrition ZMA (international version): Magnesium salts of citric acid, capsule shell: gelatin, anti-caking agents: magnesium salts of fatty acids, zinc citrate, pyridoxine hydrochloride (vitamin B6).
Starlabs France ZMA (vegan version): Magnesium citrate, coating agent: hydroxypropylmethylcellulose (HPMC), anti-caking agents: magnesium salts of fatty acids and silicon dioxide, zinc citrate, pyridoxine hydrochloride.
Note: The French market version uses an HPMC (plant-based) capsule shell, making it suitable for vegans and vegetarians. The international version uses a gelatin capsule. If stocking both, flag this difference on the product variant level in Odoo.
Key ingredient breakdown
| Ingredient | Role |
|---|---|
| Zinc citrate | Highly bioavailable zinc salt; supports testosterone synthesis, protein synthesis, immune function and antioxidant defence |
| Magnesium citrate | Highly bioavailable magnesium salt; supports energy production, muscle relaxation, neuromuscular function and sleep regulation |
| Vitamin B6 (pyridoxine HCl) | Enhances mineral absorption and metabolic processing of macronutrients; supports red blood cell formation and neurotransmitter synthesis |
| HPMC (FR version) / gelatin (INT version) | Capsule shell; HPMC is plant-based and vegan-suitable |
| Magnesium salts of fatty acids | Anti-caking agent for consistent capsule filling |
| Silicon dioxide (FR version) | Additional anti-caking agent |
Allergens and certifications
Allergens: No major allergens listed in either version. Always refer to the product label for the most current information.
Certifications and commitments:
- International version: gluten-free, suitable for vegans (confirmed on brand website)
- French version: vegan-suitable capsule (HPMC), gluten-free
- Part of Starlabs Nutrition EVO Series (performance-oriented range)
Nutritional values per serving
| Active ingredient | Per 3 capsules (men) | % NRV* | Per 2 capsules (women) | % NRV* |
|---|---|---|---|---|
| Zinc (as zinc citrate) | 22.5mg | 225% | 15mg | 150% |
| Magnesium (as magnesium citrate) | 250mg | 66.7% | 167mg | 44.5% |
| Vitamin B6 (pyridoxine HCl) | 5 to 6mg | 357 to 428% | 3.3 to 4mg | 236 to 286% |
*NRV: Nutrient Reference Value
Note: A minor discrepancy exists between the two sources for vitamin B6: the international site lists 5mg per 3-capsule serving, while the French site lists 6mg. This may reflect a formula update. Please confirm with the official Starlabs Nutrition technical data sheet before final publication.
Q1 — Why should ZMA be taken before bed rather than in the morning? The combination of magnesium and zinc supports the hormonal processes that predominantly occur during sleep, including natural testosterone secretion and growth hormone release. Taking ZMA 30 to 60 minutes before sleep allows these minerals to be available precisely when the body needs them most. Morning intake is not harmful but misses the synergy between ZMA and the overnight recovery window.
Q2 — Can women take ZMA? Yes. The recommended dose for women is 2 capsules per day rather than 3. Women benefit from the same magnesium and zinc replenishment effects, including better sleep quality, reduced muscle cramps, improved energy metabolism and support for immune function. The testosterone-supporting aspect is equally relevant for women, as testosterone plays an important (though less prominent) role in female muscle development and energy levels.
Q3 — How long does it take to feel the effects of ZMA? Minerals work cumulatively rather than acutely. Most users report improvements in sleep quality within the first 1 to 2 weeks. Improvements in recovery, energy and strength typically become noticeable after 3 to 4 weeks of consistent daily use. Like most micronutrient supplements, ZMA is a long-game investment rather than an immediate performance booster.
Q4 — Can I stack ZMA with other supplements? Yes. ZMA pairs well with protein powders, creatine, BCAAs and pre-workouts. Starlabs specifically suggests combining ZMA with their T90 Tribulus Terrestris for additional testosterone support. The one combination to avoid is taking ZMA alongside calcium-rich supplements or dairy products, as calcium competes with zinc and magnesium at the absorption level and significantly reduces their uptake.
Q5 — Is there a difference between the gelatin and HPMC capsule versions? From a nutritional standpoint, no. Both capsule shells are inert and do not affect the activity of the active ingredients. The difference is purely in suitability: the HPMC version (available through Starlabs France) is appropriate for vegans and vegetarians, while the gelatin version (international site) is derived from animal sources. If your customer base includes vegan athletes, ensure you are sourcing the HPMC version.