ZMA - form of zinc

[johan]

Hi. I read in the TAP that ZMA is a useful supplement. Unfortunately, it is quite difficult to find ZMA in Australia, so I plan to make my own. I found Magnesium Phosphate in 500mg tablets, and can easily find sufficient amounts of Vitamin B6 in my B-Complex supplement. However, I can't seem to find zinc in Zinc Monomethionine Aspartate form.

Will I get the same effect if I get Zinc in chelated or oxide forms, if addition to magnesium phosphate and B6?

Thanks.

[I. Kay]

I don't think so. And the magnesium is in aspartate form too.

[jreimann]

You still get atleast some the benefits although I guess the absorbtion isnt as good as with "real" ZMA. I take 450mg Magnesium, 50mg zinc, and 15mg B6 most nights directly before bed. It has helped me sleep better and improve recovery.

I try to avoid using any zinc or magnesium that is bonded with calcium because the calcium hurts the absortion rate.

Get seperate B6 tablets rather than use a B complex. You don't want too many B vitamns before bed cause they'll keep you up.

Oh and avoid taking them after a fiber supplement as the fiber will just absorb them and they won't ever be absorbed.

[I. Kay]

CERTAINLY don't take any of this as gospel, but it's interesting anyway:

"ZMA™ is a special combination of zinc, magnesium, and vitamin B-6. The zinc in this outstanding product is specifically formulated as zinc aspartate and zinc mono L-methionine which makes it incredibly bioavailable because of the two forms of chelates. The magnesium is also found in a chelated form bound to aspartate which makes it very bioavailable as well. In fact, the magnesium and zinc are bound together to the aspartate which can also (chemically speaking) enhance absorption."
http://www.tsrf.com/supplements/supplements_zma.htm


"In ZMA the Magnesium and vitamin b-6 are bound to the zinc to keep it circulating in the body longer thus making it more effective than regular zinc."
http://www.ghrenewu.us/useghrenewu.htm


"the aspertate is a bigger molecule of zinc and magnesium, so the bioavailability is higher for both. REgular zinc and mag are made froma smaller molecule. All the studies of ZMA were done with the aspertate molecules so that would be the kind you would wnat."
http://www.nutritionalsupplements.co...918&highlight=