Same here. 2 caps 30 mins before going to bed and I am out for 8 hours and feel great in the morning. Did try 3 caps once but I was groggy for most of the morning the next day so 2 seems to be my sweet spot.
As far as I am aware it's the 1-carboxy that helps sleep but you can always put this question in the USP Labs forum and one of the reps will probably answer it.
ZMA doesn't give me great sleep; it does give some vivid dreams but I didn't notice much of an effect after the initial few days after taking a break from it. I dont have the link handy, but there is a study showing that Zinc improved the quality of sleep. ZMA is good to keep your levels adequate since athletes lose alot through sweat. So Powerfull (L-Dopa) > ZMA, but I would take both.
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