ZMA - need to know more than the bottle tells me!

[Havana]

Folks,

I need some advice regarding ZMA usage please.

I bought some EAS HP ZMA yesterday, and I wanted to get some opinions on how and when to take them.

Here's the nutritional info.

Nutritional values (per serving size of 4 capsules):
Vitamin E 200IU
Vitamin B6 5mg
Calcium 21mg
Phosphorus 10mg
Magnesium 225mg
Vitamin C 500mg
Zinc 15mg
N-acetyl-cysteine (NAC) 200mg

The recommended use on the bottle is: take 4 capsules prior to workout, and 4 capsules 30 minutes before bed, preferably on an empty stomach.

That's a total of 8 capsules per day. Now, since I didn't go to the Gym yesterday (rest day), I took all 8, on an empty stomach about 45 minutes before I went to bed. I had no problems or unpleasant sides from doing this.

What I would like is some advice from any guys who are "in the know" about ZMA and use it, as to how and when I should take these. Should I go with the directions on the bottle, or should I go with all 8 caps 30-60 mins before bed time, i.e. 30mg zinc & 450mg Magnesium in one go, which seems to be what a lot of the other brands have as their recommended dosage.

Thanks in anticipation,
Hav

[Steve]

I'd split it up. Taking too much at once will be a waste.

[testing901]

Unfortunately, EAS's ZMA isn't any good. That's probably why you see it extremely cheap online. You see, Calcium competes with Magnesium for absorbtion and it's advised NOT to take them together. Goto any healthfood store and you'll see that the CAL/Magnesium complexes just sit on the shelf collecting dust. EAS, one of the top companies in the supp industry, must have missed that memo. Personally, Optimum Nutrition and NOWFOODs make ZMA and they are CHEAP and high quality. Only 10 bux or less, plus it's only 3 caps...not 4. I've had luck with both. Peace

I've edited this post so I don't look like an idiot...

[Havana]

Originally Posted by testing901

You see, Magnesium competes with ZINC for absorbtion and it's advised NOT to take them together.

Erm, and here I was thinking all along that all ZMA products have Zinc and Magnesium in them...

You sure you've got your facts straight testing901?

/edit:
Optimum Nutrition ZMA
Ingredients:
10.5mg Vitamin B6, 450mg Magnesium, 30mg Zinc, Rice Powder, Gelatin.

Cheers,
Hav

[edvanp]

I believe you have it mixed up. Zinc/Magnesium work fine together. The problem is calcium, thats why you should take it on an empty stomach. IF I'm not mistaken, the man who started BALCO Labs came upon the formula for this supplement. His findings were that athletes were typically low in both Zinc & Magnesium in their systems. BALCO Labs is under investigation for the designer steroid THG. I've used ZMA on/off the last 5 months. I'm 38 years old and when I'm taking it, besides sleeping great, I break out with acne, a sign of more testosterone in my system? It's all natural, Zinc-Magnesium-B6. I personally give the supplement a thumbs up. :thumbup:

[Havana]

Gotcha, so it could be that the Calcium in the EAS ZMA is inhibiting the effectiveness of the Zinc and Magnesium.

Interesting...I'll try a different manufacturer once I've finished the EAS stuff and see how I get on with it.

Cheers,
Hav

[testing901]

I'm cracking up as I write this...I totally meant calcium and even re-read my post prior to posting and STILL didn't notice my error...LOL...sorry guys...it's mag/cal complexes that just sit on the shelf in vitamin shoppe.

[Havana]

Excellent stuff. Thanks for the info.

I may as well finish these EAS ZMA tabs off, but I'm probably gonna buy the Body Fortress ones next - they have only Zinc, Magnesium and B6 in them, plus 3 capsules have as much in them as 8 of the EAS ones.

Cheers,
Hav