ZMA is a good quality recovery supplement, effective depending on what you are looking for. Personally, I previously had good results with ingredients magnesium, zinc and vitamin B6 separately, but somehow the combination didn't do for me the magic trick. Still, it's a supplement worthwhile testing and I am generally satisfied with NOW Foods supplements from the regular and sports line. For me ZMA works just as a sports recovery supplement, after a hard workout. Usually with magnesium I see a slight improvement in sleep management, but ZMA was plain awful for my sleep. I started taking ZMA before sleep (as directed) and I had the worst two weeks of sleep in a longtime. I am a small female and taking 2 pills before sleep caused a lot of vivid dreams and sleep unrest; taking 1 pill was better, but I felt groggy in the morning and waking up was harder even after a long sleep.. Afterwards, I switch to taking 1 pill after workouts and only then I actually started seeing the benefits. I tried taking 2 pills if I sweat really hard and it's a longer than usual workout, but I get too jittery. While it's not a miracle worker, ZMA did somewhat improved my muscle recovery after hard workout. I get less muscle sore and stiffness, while getting back my stamina faster (my mind and body is usually a little restless after taking ZMA). I think this is mostly due to the B6, which always has worked for me in terms of workout recovery and energy. I can't say I felt much improvement in endurance and strength. Otherwise, ZMA slightly helped with immunity, but standalone zinc supplements worked better for me. Usually I get seasonal allergies, I rarely get a cold, so for me help with immunity means I got less symptoms (or milder) with my allergies. Personally I didn't felt any difference from taking it on an empty stomach or with a meal, but since I took them after workouts my stomach was usually rather empty (but I usually eat 30-60 minutes after my workouts). The capsules are easy to take (I don't have problems taking larger pills) and I didn't noticed any reflux or stomach issues while taking the pills.
