ZMA seriously helps me get better rest. The magnesium helps me relax about an hour after I take it, I go peacefully to bed and wake up feeling awesome - as though I got noticeably deeper, better quality sleep. I've thought a lot about the ingredients and why these 3 particular supplements work so well together. I'd like to break down the recipe and see about redesigning the formula so it's more focused in its approach.
Ingredients:
- Zinc Monomethionine Aspartate
- Magnesium Aspartate
- Vitamin B6 - in the form of Pyridoxine hydrochloride
Biological Role:
Zinc - supports immune system, maintains testosterone levels (increased muscle growth), increases growth hormone (heal tissue faster)
Magnesium - relaxes muscles and lowers inflammation so tissues can repair, improves levels of slow-wave deep sleep - improving the efficiency of some sleep cycles
B6 - I'm not exactly sure why B6 is in there. From what I understand B6 gives you energy and I'm guessing it helps the body repair itself faster while you're sleeping or acts as a precursor to other things. Might help production of serotonin?
Thoughts:
- Zinc and Magnesium are both in aspartate forms - is this intentional? Does the aspartic acid serve a specific purpose for repairing the body physically or for helping the brain go through its sleep cycles? I've read it can help increase testosterone, but it's also potentially neurotoxic. If you're not a body builder and you're primarily looking for the best quality sleep, staying away from aspartate might be healthier and could be replaced with something that's more beneficial.
- Some recipes add 5-HTP - Does this really help? Sometimes it left me feeling spacey in the morning and made it harder to fully wake up. I've taken l-tryptophan with better results but I don't think either are necessary.
Proposed Changes:
- Use Zinc L-MonoMethionine since it's the more bioavailable form of zinc and doesn't contain aspartate, which is potentially poisonous.
- Use Magnesium Glycinate because it's easily absorbed and the glycine molecule will also help with sleep. Glycine is even used as a prescription med for improving deep sleep. Glycine helps lower body temperature to relax the body into deeper sleep.
- Research the necessity of B6 and if it turns out to be beneficial use a better version, such as B6-P5P, in place of Pyridoxine HCl.
Possible Additions:
- Agomelatine - Has been shown to resynchronize circadian rhythm through modulation of Melatonin 1A and 1B receptors. Has benefit of being a mild anti-depressant with barely any side effects. I take this and wake up feeling much more refreshed in a very natural, energetic, happy way. It's very subtle, but does the job.
- Cordyceps - Increases the bloods capacity to store oxygen which generally relaxes people (same with yawning to take a deep breath and take in more oxygen). Good for people who have sleep apnea as it keeps more oxygen in your blood even if you aren't breathing as well. Makes sure muscles are getting generous amounts of oxygen and can clean out the lactic acid (or other waste products) and repair themselves. Proven to improve sleep in general.
- Phosphatidylserine - Blocks cortisol and other stress hormones allowing your body and mind to relax, protects the hippocampus - improving short term memory and spatial thinking.
Any thoughts? I know ZMA is something that a lot of people use and benefit from. I'm hoping we can re-examine it and tweak a few things and get something that's even better.
Cory