Comment · Wed, August 19, 2020 · ND Owner
Zinc and magnesium timing
Original post in this thread
3ric843 · 17 points
Hi everyone,
Most of us know about the ZMA supplements, that combine zinc, magnesium and vitamin B6, to be taken before bed.
I have never bought such supplements, because I was never satisfied of their composition. 2 yearsago, though, I bought the ingredients separately (magnesium and zinc glycinate, and I don't remember what B6 is was, pyridoxal if I remember well but I'm not sure). Dosages were 30 mg zinc, 300 mg magnesium and whatever dose there was in a capsule of B6. Some research I did back then convinced me it was better to take the zinc in the morning, and the magnesium before bed. I don't remember if I took the B6 only with the zinc in the morning or if I also took it with the magnesium. I eventually stopped taking the zinc and vitamin B6.
Now, since I started working out again, I started taking zinc again. But I can't find anywhere that mentions zinc being better taken in the morning, and all seems to point that taking them both together before bed is ideal. So now I don't know what to do.
I take 20 mg sucrosomial zinc (one microzinc capsule) and 400 mg magnesium from magnesium glycinate daily. I currently take zinc in the morning and magnesium before bed. Should I…
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u/MisterYouAreSoDumb · ND Owner
So that depends on the person. Proper zinc levels improve sleep, but some people seem to be kept awake if they take zinc before bed. It's a small percentage of people, maybe 10-15%, but not insignificant. So I always recommend Microzinc in the morning now, just in case. Magnesium is always good at night. For the sleep-improving properties of zinc, you are not looking for the acute effects anyway. You are just looking to have your levels proper and stable. So taking Microzinc in the morning solves that as well. No need to take before bed and risk you being one of those that has sleep issues because of it. Morning doses will get your plasma levels steady just as much as an evening dose would.
So the B6 thing is similar. What causes sleep issues there is just too low of B6 levels. It's not the acute effects of the B6 that are helping. It's the steady proper levels of B6 in your body that is the key. In fact, some people get vivid dreams and wake up in the middle of the night when taking B6 before bed. It really should be taken in the morning with your zinc. Remember, a lot of these companies selling you shit don't really understand the science behind it. They read that zinc and B6 improve sleep, and just slap it into something you take before bed. However, the nuance in the data matters. Zinc and B6 levels matter for sleep, but not their acute dosing effects. Vitamin B6 DEFICIENCY has been linked to insomnia and depression. That doesn't mean you take it before bed, though. Most people get enough B6 in their diet anyway. However, if you wanted to add it in, I would do it in the morning with the Microzinc.