So, I forgot to include ZMA in my last Biotest order and did not want to pay shipping. So, I purchased some from GNC. My question is if too much zinc can be detrimental, and how much is too much? I am not happy with the levels of B6 [6mg] and Magnesium [only 60mg] in the recommended dosage of 2 pills. There are also other B vitamins, folic acid, and copper that I did not feel I needed to supplement. But I can’t imagine it’d hurt me. Anyone, any potential issues with 45mg of zinc from 3 pills to boost the B6 and especially Magnesium? I would not think there would be but wanted to get some thoughts.
Just my personal experience here…
I took 50mg zinc pills along with separate magnessium for about one week… The Mag was the same dossage as the ZMA I had been taking, but the zinc was up to 50mg from 30mg.
I don’t know why, but that entire week, I had VERY restless sleep. I tossed and turned all night and was very active. I even punched myself in the face, hard, one night. Kinda funny actually…I thought someone had broke in and hit me at first.
Anyway, I went off the 50mg down to 30 and my sleep problems were eliminated.
[quote]Doc M wrote:
Just my personal experience here…
I took 50mg zinc pills along with separate magnessium for about one week… The Mag was the same dossage as the ZMA I had been taking, but the zinc was up to 50mg from 30mg.
I don’t know why, but that entire week, I had VERY restless sleep. I tossed and turned all night and was very active. I even punched myself in the face, hard, one night. Kinda funny actually…I thought someone had broke in and hit me at first.
Anyway, I went off the 50mg down to 30 and my sleep problems were eliminated.
[/quote]
Hmm…well it’s 3:36 right now, and I’m tossing and turning. And I took 45mg of zinc before bed. So…I will also drop back down to 30mg for tomorrow.
[quote]Doc M wrote:
Just my personal experience here…
I took 50mg zinc pills along with separate magnessium for about one week… The Mag was the same dossage as the ZMA I had been taking, but the zinc was up to 50mg from 30mg.
I don’t know why, but that entire week, I had VERY restless sleep. I tossed and turned all night and was very active. I even punched myself in the face, hard, one night. Kinda funny actually…I thought someone had broke in and hit me at first.
Anyway, I went off the 50mg down to 30 and my sleep problems were eliminated.
[/quote]
I want to echo doc here… . except to clarify when I supplemented with zinc I only took 30-45mg and I found the same thing… . hard to get to sleep… . just taking even a litte zinc alone seemed to do this… . whereas with ZMA I never had that problem. …
also dont you need more copper or something if your supplementing with zinc?
After prolonged supplementation of Zinc at < 50 mg a day, it is advised to take 2mg of copper per 50 mg of zinc. Typically it’s not a huge concern since if you’re taking a multi you’re likely getting that copper anyway, and you might be getting it from food regardless, but the point is that Zinc can make you copper deficient which creates a form of anemia, which can, well, kill you.
So far as I know, This can only really happen if you were to go for maybe a month or more of 50-100 mg of zinc a day with NO copper supplementation in any form, but it is still something to at least be aware of.
Are those relative Mg dosages? As different brands often have different salts and i believe that the original ZMA used an amino acid?
I dont think a little extra zinc would kill you but different brands use different forms of salt where adsorption varies greatly. Especially with other nutrients. I believe Zn and Mg both compete with each other? So will it might say youve got more, you might actually absorb less…
Well, I’m just going to take 30mg tonight even with lower amounts of magnesium and B6 and see if I have the restful sleep I’ve always had when taking ZMA.