With different types of Mg and B6. What is ZMA supposed to consist of?

[klokke23]

With zinc it seems the different types don't make up much difference. From what I gathered, the types only really affect uptake.

However there's B6 pyridoxine vs pyridoxal and P5P. Which are all different. Most ZMA supplements seem to include B6 pyridoxine though.

With Magnesium, most ZMA products seem to include either magnesium oxide (can cause diarrhea) or citrate (for constipation, could theoretically also be able to cause diarrhea). But it is glycinate that has shown to improve sleep through some mechanism in the brain. There's many more...

Are they being purposely cheap when they sell us oxide? Is "real" ZMA supposed to be magnesium glycinate?

 

[JesterBOB]

With zinc it seems the different types don't make up much difference. From what I gathered, the types only really affect uptake.

However there's B6 pyridoxine vs pyridoxal and P5P. Which are all different. Most ZMA supplements seem to include B6 pyridoxine though.

With Magnesium, most ZMA products seem to include either magnesium oxide (can cause diarrhea) or citrate (for constipation, could theoretically also be able to cause diarrhea). But it is glycinate that has shown to improve sleep through some mechanism in the brain. There's many more...

Are they being purposely cheap when they sell us oxide? Is "real" ZMA supposed to be magnesium glycinate?

I am sure that it is to reduce the cost of production and sell at a higher price in this sense, and not in making it better for the body, business.

 

[Deleted member 135054]

Apologies for replying to an not so active but seeing how you were last online, I thought I could leave a useful information for your future reference.

I'm sharing what I've learnt from reading or just pure bro science.

But it is glycinate that has shown to improve sleep through some mechanism in the brain.

My assumption is that because bisglycinate/glycinate derives from glycine [1].

Glycine is known to improve sleep quality by lowering body temperature [2].

However there's B6 pyridoxine vs pyridoxal and P5P. Which are all different. Most ZMA supplements seem to include B6 pyridoxine though.

Both Pyridoxine and P-5-P are shown to be Prolactin inhibitor but Pyridoxal has not. [3]

Also, P5P is needed for the production of melatonin, also known as the sleep hormone [4].

So maybe the best time to take it would be before sleep in conjunction with Magnesium Glycinate?

Are they being purposely cheap when they sell us oxide?

Different forms for different purposes for different timing. I would advice on trying to figure out why you want to use ZMA and try to use forms that are derived for your purpose.

References:

1. https://en.wikipedia.org/wiki/Magnesium_glycinate
2. https://examine.com/supplements/glycine/
3. http://www.ncbi.nlm.nih.gov/pubmed/501547
4. https://supplements.selfdecode.com/blog/pyridoxal-phosphate/