ZMA dosage

**leansauce** · 10-17-2005, 02:00 PM

how much ZMA do you guys take a day? a mg breakdown of Zinc and Magnesium would be appreciated thanks

**mitch911** · 10-17-2005, 05:10 PM

30mg zinc 450 magnesium 10 b6 mg

**Jenseno9** · 03-17-2009, 03:37 PM

bump. Just ordered some and was wondering if there are any other opinions? Is 30mg zinc 450mg Mg 10mg B6 1 pill 2 pills?

**tallguy23** · 03-17-2009, 05:36 PM

I take 30, 450, 10.5 in 3 pills. Truthfully I have been using the stuff for a month now and it has done nothing for me. My sleep quality is actually worse then when I don't take it. I do take it 45 minutes before I go to bed and then slam a casein shake right before I go to bed which might have something to do with it.

**jimmyinkedup** · 03-17-2009, 05:57 PM

no offense - but id save my money......

**Jenseno9** · 03-18-2009, 03:02 PM

well its cheap. im going to give it a go. ill report after a month

**Panzerfaust80** · 03-18-2009, 03:28 PM

Originally Posted by leansauce

how much ZMA do you guys take a day? a mg breakdown of Zinc and Magnesium would be appreciated thanks

Not to burst your bubble mate, but I used ZMA last year and ran it for a good month or two, religiously, every night. Besides finding it paradoxial that the whole point of taking it is to increase gains yet it must preferably taken on an empty stomach before bedtime, I must say I experienced not much of any effects, not even the claim "it may assist in sleep".

That along with many contradictory studies, I would go another route with another supplement and don't waste your money on this. Just my experience.

Auf w.

**xlxBigSexyxlx** · 03-18-2009, 04:05 PM

30 mg zinc
450 mg magnesium
15 mg B6

**dynamitekid** · 03-23-2009, 12:32 PM

30 mg zinc
450 mg magnesium
10.5 mg b6

before bed. i was always told not to take zma with milk because it inhibits the absorption of magnesium...but who knows. i just use water. it helps me sleep for sure, but i know of many people who haven't seen any results with it.