When & How to Use Take 1 capsule daily preferably on an empty stomach 3060 minutes before bedtime. For best results avoid taking with dairy or other calciumcontaining foods or supplements. Do not exceed recommended use. Ingredients per capsule Total ZMA520mg comprosed Magniesium 477mg as citrate Zinc Lmonomethionine 32mg Vitamin B6 pyridoxine HCL 11mg. Active Ingredients Gelatine Capsule Rice flour & anticaking agent Magnesium Stearate. delivers 76mg of Magnesium