Do I take ZMA only on training days?

by charlie
(GA)

Taking ZMA with a multivitamin

I am taking a multivitamin in the morning that has
30 mg of B-6
100 mg of magnesium
30 mg of zinc

ZMA has 30 zinc 450 mag and 10.5 B6

I am 55.. workout 5-6 days a week... am I getting too much of anything?


Answer:

All these figures look good.

It is usually recommended that your zinc dosage is not above 60 mg per day.

You will get some zinc from your diet, but the amounts shouldn't be too high.

Because your supplements are supplying you with 60 mg of zinc, the food you eat might push you over.

Now, foods like oysters, shellfish, red meat, eggs, chickpeas, baked beans, pumpkins seeds along with some others all have zinc in them. So if you eat a lot of these foods, especially oysters, your zinc levels might be a little high.

What you can do just to be extra safe is reduce your ZMA dosage. 30 mg of zinc from your ZMA supplement is probably from supplementing the full dosage of 3 pills/capsules per day, therefore you can reduce this to 2 capsules.

If you don't eat many of these foods high in zinc, you shouldn't have a problem. Most zinc side effects are associated with people taking large amounts like 1000 to 2000 mg per day. Some people with other health problems can experience absorption problems of other minerals when they take 200 to 300 mg of zinc per day.

So it looks like you're fine.

Also, those magnesium and vitamin b6 dosages are fine.

Do I need zma if I am under 18?

by Elias

Well I got a free zma bottle in my order of creatine and whey protein, and I wasn't sure if I should take it since it increases testosterone and I am barely 18, so wouldn't my testosterone levels be normal still.

I was thinking of waiting a year or so to take it because I heard if you're young your body creates its own testosterone naturally, and if you rely on pills, the body will stop making its own.

Any info will help. Thanks.


Answer:

You're right. If you're under 18 and healthy, you should have plenty of testosterone and shouldn't need any type of supplement.

For now just stick with the whey protein. Creatine is usually recommended for people over 18 as well, but if you're almost 18 then it's fine.

These are just guidelines, but a healthy 18 year old does not need to increase their testosterone.

ZMA does have other ingredients as well such as zinc, vitamin B and magnesium. A healthy diet and a quality multivitamin should supply you with proper amounts of these.

At 18, a good multivitamin, fish oil supplement and whey protein is all you need. You're still growing, and if you want to speed up the process, food (extra healthy calories) will help you the most.

Reviewing some of the best weight gainers might be beneficial to you.