Zinc & Magnesium

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Zinc & Magnesium

Postby Alex on Wed May 27, 2009 2:02 pm

Anyone have a decent daily protocol for supplementing these individually in terms of timings and dose?

Also the type of Magnesium you'd use.
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Re: Zinc & Magnesium

Postby Bison on Wed May 27, 2009 2:16 pm

I just use ZMA as I believe it high quality versions of both minerals. I take 1 cap in the mornings with a Whey, Greens & Him Salt shake and then 2 caps before bed.

Any reason you're not just using ZMA?
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Re: Zinc & Magnesium

Postby Bison on Wed May 27, 2009 2:21 pm

What about magnesium taurinate? I remember RC raving about it on another forum and he does a lot of research on things like this.
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Re: Zinc & Magnesium

Postby Alex on Wed May 27, 2009 2:24 pm

I think you can tailor the amounts of Zinc & Magnesium far better and I'm sure the timings of the 2 seperately makes a bit of a difference.

Was taurinate or citrate?
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Re: Zinc & Magnesium

Postby ParaManiac on Wed May 27, 2009 2:27 pm

i use the following protocol which Craig recommended

Zinc with first two meals of the day(away from dairy) i use Zinc picolinate at 25mg per dose.

Mag with final two meals of the day,i use Mag malate at 1g per dose.

I have slept much better since switching from ZMA and using the above.
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Re: Zinc & Magnesium

Postby Bison on Wed May 27, 2009 2:30 pm

Citrate is supposed to be very good. I don't know much about taurinate tbh, I just remember RC raving about it. Apparently mag with the taurine works synergistically. (I always take 1g taurine with ZMA)

Magnesium Orotate is superb, I've used that many times but they've stopped stocking it now. It's so strong it actually made me feel strange for a while as it drops blood pressure very noticeably! It's not too rich in actual magnesium itself though, only about 12% or something like that.

As for zinc I don't know of any better forms than what's in ZMA and I've never found it in that form seperately.
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Re: Zinc & Magnesium

Postby Alex on Wed May 27, 2009 2:32 pm

ParaManiac wrote:i use the following protocol which Craig recommended

Zinc with first two meals of the day(away from dairy) i use Zinc picolinate at 25mg per dose.

Mag with final two meals of the day,i use Mag malate at 1g per dose.

I have slept much better since switching from ZMA and using the above.


I just found the same protocol searching through some old threads on here.
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Re: Zinc & Magnesium

Postby Alex on Wed May 27, 2009 2:33 pm

Bison wrote:Citrate is supposed to be very good. I don't know much about taurinate tbh, I just remember RC raving about it. Apparently mag with the taurine works synergistically. (I always take 1g taurine with ZMA)

Magnesium Orotate is superb, I've used that many times but they've stopped stocking it now. It's so strong it actually made me feel strange for a while as it drops blood pressure very noticeably! It's not too rich in actual magnesium itself though, only about 12% or something like that.

As for zinc I don't know of any better forms than what's in ZMA and I've never found it in that form seperately.


I remember you mentioning that issue before with RC I think. I guess citrate is easier to get hold of so...
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Re: Zinc & Magnesium

Postby Coop_de_Ville on Wed May 27, 2009 3:25 pm

I use ZMA + Trib before bed.
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Re: Zinc & Magnesium

Postby RoB on Wed May 27, 2009 3:30 pm

1.5g Mag citrate on waking and then 1g mag orotate after training
30mg zinc picolinate pre bed.
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Re: Zinc & Magnesium

Postby Dtlv74 on Wed May 27, 2009 4:11 pm

Some foods are actually pretty high in magnesium (fish, nuts, seeds, cereals), although i suppose ther may be issues about whether or not your body actually absorbs it... if a diet is pretty clean though and inculdes plenty of fish and nuts i'd be more interested in prioritising supplemental zinc intake as this is available from fewer sources in diet.

Craigs protocol looks pretty good to be honest though. Am waiting for health to come in on this thread as he's pretty clued up on this too.
Last edited by Dtlv74 on Wed May 27, 2009 4:57 pm, edited 1 time in total.
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Re: Zinc & Magnesium

Postby cleaver on Wed May 27, 2009 4:45 pm

I'm zinc gluconate first thing. magnesium citrate last thing. Magnesium and calcium ascorbates during the day.
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Re: Zinc & Magnesium

Postby health4ni on Wed May 27, 2009 4:57 pm

I personally use a Zinc chelate (metazinc from metagenics) with my first meal.

I then use ~1-2g of mag citrate powder with my final meal.

I often add mag citrate to my pre & pwo drinks.

I have a good multi-mineral that has a good mag & zinc chelate in it also that I have throughout the day too.
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