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I've been taking ZMA. The directions say to take it at bedtime on an empty stomach. I've read that calcium can interfere with the body's ability to absorb ZMA. I usually eat a fairly late dinner so I'm not sure I'm waiting long enough after eating before taking the ZMA. It would be more convenient for me to take ZMA first thing in the morning or between meals during the day. Does anyone know of a reason why it would be better to take ZMA at bedtime than during the day?

What is ZMA?

ZMA is a combination of zinc, magnesium, and vitamin B. A number of manufactures market it- GNC, Vitamin Shoppe, Biotest etc. Here is a quote from the Biotest website about it:

University studies have found that the zinc and magnesium contained in ZMA are absorbed far better than other forms. An independent ZMA study was recently conducted on competitive NCAA football players at Western Washington University. The results show that, in eight weeks, the ZMA group increased free and total testosterone levels by 30%, while the placebo group showed a decrease of 10%. The ZMA group also had a slight increase in IGF-1 levels compared to a 20% decrease in the placebo group. In addition to increasing anabolic-hormone levels, the ZMA group gained 2.5 times more strength and functional power over the placebo group.

Not sure whether it is all hype, but I have noticed some improved performance in the gym while taking it. Just wondering if it makes a difference if I take it during the day instead of at bedtime.

Oh wow, thanks on the 411. I just did a google search on this item. And I found it on Wikipedia.com. They make mention of the study you just did which was done in 1999 but they also made another mention of another study performed in 2004 which is not only more recent but also contradicts the claims by stating:

Another study in 2004 conducted jointly by the Exercise & Sport Nutrition Lab of Baylor University, IMAGINutrition, and the Journal of the International Society of Sports Nutrition, found that ZMA has no effect on strength, hormone levels, or anaerobic capacity.[4]

Here's a link that gives another review and doesn't sound all that impressive. I guess there is one for "PM" use and there's another one that doesn't specify.

http://www.bodybuildingforyou.com/supplements-reviews/zma-z-mass-pm.htm

Thanks for the link. Well it seems all the brands recommend taking it at night, so I guess I'll stick with that.

I recommend doing an analysis with buying those vitamins separately as one of the studies I found stated it didn't matter that it was specifically ZMA. Do the analysis to find out if you can get it cheaper by just buying them individually.

ZMA is meh kind of underwhelming.

ZMA just made me sleepless at night, and lethargic/terribly tired all day long -- so it kind of did the opposite of what it was supposed to do.

I first tried taking it at night like it said. It ruined my sleep. I took it in the morning and it did not really do much despite the fact that I did not eat for one hour after I took it on an empty stomach.

Furthermore it is stated on some online sites that too much Zinc will actually cause lethargy. I think I actually suffered from this before I stopped taking it. After I stopped taking it I realized I was making a mistake. My multi vitamin, my ctyovol protein shake(taken twice daily back then), my pre workout drink, my workout drink all had certain amounts of zinc. So I was majorly overdoing it with the ZMA supplement on top of all of that.


But not everyone is the same and not everyone's nutrition is the same. It's a cheap enough supplement that you could give it a try.

I would be curious to hear if you find benefit in this supplement.

It seems there has been some increase in strength. Nothing mind blowing. Still, it seems to be one of the few supps with some actual scientific research behind it, although there is some contradiction there. And it is inexpensive enough.

I always find anything zinc-based without eating something burns a whole in my stomach.

Most people are mildly magnesium deficient. Magnesium is necessary for muscle contraction. I would guess that if you're low on magnesium that the ability for the muscle to contract to lift a heavy weight might be a tad impaired.

Pumpkin seeds seem to rate highest in magnesium.

Zinc is also good for men to take at a somewhat higher dosage compared to women. The more ejaculatory emissions a man has the more zinc he should supplement with in his diet.

muchmorethanmuscle said The more ejaculatory emissions a man has the more zinc he should supplement with in his diet.

In that case, I wish I had to take even MORE zinc.

I am going to try out this supplement.

I have been having extreme trouble sleeping after my trainer puts me through a grueling workout. The next day (my recovery day) not so much, but the night of I get a measly 4-5 hours worth of sleep and I'm not particularly happy about it.

I heard that this supplement can help you sleep. That it also increases your testosterone level, and lastly it increases your muscle mass. I will be happy if it just helped me sleep and helped with my testosterone level. Muscle mass is cool but not really the look I'm going for. I want my defined look back.

muchmorethanmuscle said
Zinc is also good for men to take at a somewhat higher dosage compared to women. The more ejaculatory emissions a man has the more zinc he should supplement with in his diet.

And that's what I told my mother whne she saw that I take zinc supplements. She was so proud.

But for those of us that can't get pumpkin seeds easily, what would be a good alternative? Nuts?

Well I tried ZMA, the vitamine shoppe brand. Here is what I noticed.

1) I was sore immediately the day after instead of the evening of the day after
2) It didn't do squat for my sleeplessness.
3) Taking it two hours after my last meal and 30 minutes before bedtime means I have to plan my meals more carefully -and- it means no cottage cheese or yogurt before I go to bed. Something I read was necessary to avoid my body consuming muscle during sleep.
4) Paired with melatonin, I can sleep 8hours, if I take that 1 hour before my bedtime
5) My libido which took a hit seems to be back ...

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Will update about comments about acne, and muscle growth later when I can compare gains.

Quick ZMA update:

Things I noticed:

* Significant drop in body fat (my abs are coming out more with less of an ab workout) - could be due to the fact I'm no longer taking the before sleep cottage cheese.

* Increased skin problems (solved by taking some tea tree oil, diluting it with water and washing my face with the solution twice a day). Never apply tea tree oil directly to your face.

* Sex drive back to normal

* Recovery times have quickened. I am no longer feeling as sore as I was before and If I am sore the recovery is faster.

So I am sleeping more peacefully now. I get on average 6 really peaceful sleep + 2 hours of in and out. I am taking this with a sleep aid (Valerian and GABA).

The jury is still out for the muscle gains part. I'll update my profile in about 1month. I'm kind of concerned about the whole catabolism thing while sleeping since I'm no longer taking the before bed snack. I have taken hard boil eggs once or twice. Not sure that made a difference.