5 replies to this topic

[OneScrewLoose]

I currently take ZMA before I go to bed and it helps with my sleep a bit. However, am I just wasting my money when I could just get the magnesium? I already take a multi. If so, any recommendations for a magnesium product? Thanks.

[brotherx]

Hi,

be aware taking ZMA can rapidly deplete your copper (which is not healty)!
Google this topic.

Best regards

Alex

I currently take ZMA before I go to bed and it helps with my sleep a bit. However, am I just wasting my money when I could just get the magnesium? I already take a multi. If so, any recommendations for a magnesium product? Thanks.

[OneScrewLoose]

Will magnesium alone do the same?

[nameless]

Zinc depletes your copper. You could try separate magnesium + zinc/copper supplements instead of ZMA, if you want. Just don't overdo the zinc/copper, as too much of either isn't the healthiest.

[OneScrewLoose]

I am currently taking a multi, so would I need zinc at night? Is there a difference between magnesium alone vs. magnesium and zinc when it comes to sleep? Does the B6 make a difference?

[krillin]

At what level of zinc supplementation do people get worried about copper? Up to 30 mg seems safe with respect to copper.

Br J Nutr. 2007 Mar;97(3):569-78.
Age- and sex-dependent effects of long-term zinc supplementation on essential trace element status and lipid metabolism in European subjects: the Zenith Study.
Hininger-Favier I, Andriollo-Sanchez M, Arnaud J, Meunier N, Bord S, Graham C, Polito A, Maiani G, O'Connor JM, Coudray C, Roussel AM.
Laboratoire de Nurtition, Vieillissement et Maladies Cardiovasculaires (NVMC), La Tronche Cedex, France. Isabelle.Hininger@ujf-grenoble.fr

Given the key role of Zn in many physiological functions, optimal Zn status could be a predictive parameter of successful ageing. However, the benefit of Zn supplementation is still a matter of debate since Zn supplementation has been reported to be associated with the alteration of Cu status and lipid metabolism. As part of the Zenith Project, the present study aimed to investigate, in free-living healthy European middle-aged and older subjects, the effect of Zn supplementation on the biochemical status of Zn, Fe and Cu and on lipid profile. Volunteers aged 55-70 (n 188) and 70-85 (n 199) years old participated in a double-blinded, randomised study and received a daily placebo, or Zn as 15 or 30 mg for 6 months. Zn supplementation did not significantly modify erythrocyte Zn levels or erythrocyte Cu,Zn-superoxide dismutase activity. But Zn supplementation at 15 or 30 mg/d for 6 months increased significantly serum Zn levels and Zn urinary excretion with no major adverse effects on Fe and Cu status or on lipid metabolism. However, Zn supplementation at 30 mg/d showed some age- and sex-dependent alterations in Fe status or lipid profile. Therefore, with respect to the key role of an optimal Zn status in successful ageing, Zn supplementation at 15 mg/d, when necessary, could be safely proposed regarding lipids and the risk of interaction with Fe and Cu.

PMID: 17313720