Common Name: ZMA
Synonyms: a patent pending blend of zinc monomethionine, magnesium aspartate and vitamin B6

Overview:

ZMZ is a blend of zinc and magnesium aspartate and vitamin B6. The aspartate form of both magnesium and zinc is a unique, highly absorbable and bioavialable (the difference between the amount of a nutrient taken and the amount actually absorbed by the body) form of both of these important minerals. They are combined with vitamin B6, in a uniquely patent pending right ratio that ensures not only their maximum absorption by the body but the right proportions to stimulate the maximum release of HGH (human growth hormone).

Benefits

The many benefits of ZMA include:

1. Increased levels of both HGH (human growth hormone) and testosterone
2. Increased muscle strength
3. Increased endurance
4. Improved concentration and alertness
5. Promotes tissue repair and speeds healing time
6. Improved sleep patterns

Clinical studies done by sports performance researcher, Dr. Lorrie Brilla at Western Washington University showed that ZMA. Her findings, published in the journal, Medicine and Science in Sports and Exercise, vol 31, No. 5, May 1999., showed that ZMA:

1. Increased testosterone levels in the group who received the ZMA by 30% compared to the placebo group’s 10% decrease.
2. Stimulated an increase in IGF-1, an important hormone released by HGH, while the placebo group showed a decrease.
3. Increased muscle strength by 11.6% compared to only a 4.6% increase in those receiving the placebo.

Recommended Dosage:

ZMA combines:

1. 30mgs of zinc
2. 450mg of magnesium
3. 10,5mg of vitamin B6

Precautions

It is recommended that this supplement be taken on an empty stomach 30-60 minutes before bed. It should also not be taken with any source of calcium as it may inhibit the absorption of this supplement.

Women who are pregnant or breastfeeding should consult a health care provider before using any supplements. The affects of this supplement has not been tested on children and those suffering from liver or kidney disease. It is recommended that in children and people with liver or kidney disease this supplementation not be used.

Permalink

Common Name: Zinc
Synonyms: Zinc sulfate, zinc citrate, zinc picolinate

Overview:

Zinc is an essential trace mineral (an essential mineral is one that the body either can not manufacture itself so it must be supplied by diet). Iron is the most abundant mineral in the body and zinc is the next. The muscles contain the highest concentrations of zinc. In fact 90% of the zinc that is found within the human body. However, zinc is also found in the red and white blood cells, the retina of the eye as well as kidney, liver and pancreas. The prostate gland in men also stores a large amount of zinc.
Zinc plays a vital role in many of the catalytic, structural and regulatory processes in the human body. In combination with other substances zinc found in over 200 metalloenzymes that are involved in the production of cellular energy as well as protein and DNA metabolism. Zinc fingers are intracellular structures that interact with DNA and help regulate gene activity. Zinc is also involved in helping to protect the cell’s membranes against free radical damage.
Growth and development, sexual maturity and reproduction, the senses of smell and taste, insulin storage, the ability of the eye to adapt to the dark, and the body’s ability to infections are just a few of the vital roles played by zinc in human health. A deficiency leads to a host of health problems including:

• Poor growth
• Weakening of the immune system
• Sterility in men
• Anorexia
• Weight loss
• Diarrhea,
• Skin changes, such as acne, dermatitis and psoriasis.
• Poor wound healing.
• Neural tube defects in the unborn
• Increased risk of a miscarriage
• Alopecia or hair loss
• A slowing in mental processing
• Night blindness
• Depression

Although severe zinc deficiency is very common in the developing world, it is not often seen in industrialized countries. It has been found that the American diet typically contains only 2/3 of the amount of zinc recommended. Many people, especially the elderly, often show a mild deficiency in this essential nutrient. Several diseases as well as the use of some medications can decrease the amount of zinc available for the body to use. Theses include: excessive use of alcohol, restrictive weight loss diets, disease that interfere with zinc absorption such; as Celiac disease, irritable bowel syndrome and chronic diarrhea, thermal burns and the use of TPN (total parenteral nutrition) that does not include zinc and several drugs.

Benefits

There are many health benefits that are associated with adequate or supplemental zinc. These include increased immune response, diabetes, burns, eating disorders, male infertility, ADHD, osteoporosis, ARMD (age related macular degeneration).

Much research has been done on the benefits of zinc supplementation.

• Zinc supplements have long been recommended to shorten the time it takes to recover from the common cold. In a double blind study, those who received 13.3mg of zinc every two hours (when they were awake) showed an improvement in 4.4 days compared to 7.6 days in those who did not receive zinc supplements. Another study found that when zinc supplementation was started on the first day of a cold, it reduced the duration of the cold by 43% compared with the placebo. When the zinc was started on the second day, the symptoms were only reduce by 25%.
• There is preliminary clinical evidence that zinc supplements are helpful in cases of rheumatoid arthritis. It has been found that those who suffer from this disease often have low plasma zinc levels. Supplemental zinc has shown an ability to inhibit what is called a mixed lymphocyte reaction that is seen in cases of rheumatoid arthritis.
• In has been found that healthy and unhealthy elderly individuals have marginial zinc deficiencies. There is experimental and even clinical evidence that in the elderly there is a reduced ability of the immune system to ward of infections. This lowering of the body’s ability to fight infections is associated with an increase in deaths due to infections. Some preliminary studies are showing that adequate zinc intake increases the ability of the elderly to fight off infections.
• In a two year study of nursing home residence those who were given a zinc and selenium supplements developed significantly fewer infections than those who did not.
• In a 6 month double-blind, placebo-controlled study of 609 preschool children inIndia (zinc deficiencies are prevalent in developing countries) found that zinc supplements reduced the rate of respiratory infections by 42%. This ability of zinc to give a boost to the immune system was confirmed in 10 other studies. These ten studies found that zinc supplements were very helpful in preventing respiratory and other types of infections.
• A study of 3,640 patients with ARMD (age related macular degeneration)tested the effects of zinc supplements on the development and progression of this disease. In this double-blind, placebo-controlled trail people either received a zinc and antioxidant supplement, a zinc only supplement or no supplement (the placebo). This study showed that zinc alone significantly slowed the progress of this disease but the combination of zinc and antioxidants showed even better results. Other studies have also shown that maintaining an adequate since intake throughout ones lifetime actually reduced the risk of developing ARMD.
• The use of zinc supplements in children suffering from ADHD (attention deficient hyperactivity disorder) is showing some promise in their treatment. In a large study of 400 children, a zinc supplement of 40mg per day greatly improved symptoms in those who got the supplement compared to those who did not.
• Children with sickle-cell disease do not grow properly. They are also are often found to have lower than normal zinc levels in their bodies. In a placebo-controlled group of 42 children suffering from sickle-cell disease were given either 10mg of zinc per day or a placebo for an entire year. Those who received the supplements showed enhanced growth as compared to the control group. Other studies have shown that zinc supplements are helpful in reducing the number of sickle-cell crisis experienced by those who had the disease. A study in India of 145 people with the disease showed a decrease in the number of crisis experienced. In this 18 month, double-blind, placebo-controlled test those who received 50mg of zinc a day, the number of crisis were cut almost in half, 2.5 in the group who received zinc to 5.3 crisis in the control group. Although the severity of these attacks was not reduced but the total number of them was.
• When studied, zinc supplements raised the CD4 counts (these white cells help fight infections and are used to help monitor the progress of an infection) in HIV and improved weight gain in those infected with HIV. It has also been found that when people with HIV received zinc supplements they suffered from fewer opportunistic infections when the zinc was taken along with a medication known as AZT

Dietary Sources

	Oysters		Shellfish
	Poultry		Beef and Pork
	Organ Meats		Whole Grains and Nuts
	Pumpkin		Sunflower Seeds

Recommended Dosage:

Zinc sulfate is the most frequently used supplement. This is the least expensive form, but it is the least easily absorbed and may cause stomach upset. Health care providers usually prescribe 220 mg zinc sulfate, which contains approximately 55 mg of elemental zinc.
The more easily absorbed forms of zinc are zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine. If zinc sulfate causes stomach irritation, another form, such as zinc citrate, should be tried.
The amount of elemental zinc is listed in milligrams on the product label. Usually this will be between 30 and 50 mg. In determining if there is a need for supplemental zinc, the fact that the average daily intake of zinc from food sources is 10 to 15 mg should be taken into account.
Zinc lozenges, used for treating colds, are available in most drugstores. There are also nasal sprays developed to reduce nasal and sinus congestion, but studies using this method have not been successful. Nasal gels seem to work better than the spray.

How to Take It
Zinc should be taken with water or juice. However, if zinc causes stomach upset, it can be taken with meals. It should not be taken at the same time as iron or calcium supplements.
A strong relationship exits between zinc and copper. Too much of one can cause a deficiency in the other. Long-term use of zinc (including zinc in a multivitamin) should be accompanied by copper. For every 15 mg of zinc, include 1 mg of copper.
If you are considering using zinc supplements, particularly for children, be sure to discuss the safety and dosage with your healthcare provider.
Daily intake of dietary zinc (according to the U.S. RDA) are listed below:

Pediatric

• Infants birth to 6 months: 2 mg (AI)
• Infants 7 to 12 months: 3 mg (RDA)
• Children 1 to 3 years: 3 mg (RDA)
• Children 4 to 8 years: 5 mg (RDA)
• Children 9 to 13 years: 8 mg (RDA)
• Males 14 to 18 years: 11 mg (RDA)
• Females 14 to 18 years: 9 mg (RDA)

Adult

• Males 19 years and older: 11 mg (RDA)
• Females 19 years and older: 8 mg (RDA)
• Pregnant females 14 to 18 years: 13 mg (RDA)
• Pregnant females 19 years and older: 11 mg (RDA)
• Breastfeeding females 14 to 18 years: 14 mg (RDA)
• Breastfeeding females 19 years and older: 12 mg (RDA)

Therapeutic ranges (elemental zinc):

• Men: 30 to 60 mg daily
• Women: 30 to 45 mg daily

Research has shown that taking less than 50mgis a safe amount to take over time. Long-term use of 100mg of zinc has been known to cause toxic side effects. These toxic side effects include:

• A severe copper deficiency as zinc interferes with the body’s ability to use other minerals. To avoid a copper deficiency for every 15mg of zinc taken in either food or supplements, including multi-vitamins, include 1gm of copper
• Impaired immune function
• Heart problems
• Depressed immune function
• A hypo chromic (pale red blood cells) microcytic (tiny red blood cells) anemia. This is secondary to the copper deficiency induced by taking to much zinc.

Doses over the amounts listed should be limited to only a few months and done only under the supervision of a healthcare professional.

Contra-indications

The use of zinc supplements should not be used for children unless under the supervision of a healthcare provider. Women who are pregnant or breast feeding should consult their healthcare practioner before taking a zinc supplement.

The most common side effects of taking zinc supplements are:

• gastrointestinal upset such as nausea and vomiting
• a metallic taste in the mouth
• headache
• drowsiness

Drug interactions

Zinc may react with several medications.

• The quinolone and tetracycline family of antibiotics ( consult your health care practioner for all the antibiotics in these groups)
• Penicillamine taken with zinc can lower the absorption of zinc.
• Amiloride a sodium saving diuretic can reduce the excretion of zinc by the kidneys. This can lead to a toxic accumulation of zinc in the body. When taking Amiloride always consult a healthcare practioner before starting a zinc supplementation.
• When taking zinc supplements, take it two hours before or after taking manganese, calcium, copper and soy so the absorption of zinc is not affected.
• Since taking ACE inhibitors, oral contraceptives, HTR (hormone replacement therapy), thiazide or diuretics or any medication that reduces stomach can reduce the absorption of zinc, when taking these medications, extra zinc may be needed.

Web References

1. http://www.umm.edu/altmed/ConsSupplements/Zinccs.html#AvailableForms
2. http://lpi.oregonstate.edu/infocenter/minerals/zinc/
3. http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/zin_0281.shtml
4. http://ods.od.nih.gov/factsheets/cc/zinc.html

Printed Reference Material

1. Aggett PJ, Crofton RW, Khin C, et al. The mutual inhibitory effects on their bioavailability of inorganic zinc and iron. Prog Clin Biol Res. 1983;129:117–124.
2. Anon. Zinc lozenges reduce cold symptoms. Nutr Rev. 1997; 55:82-88.
3. Berg JM, Shi Y. The galvanization of biology: a growing appreciation for the roles of zinc. Science. 1996; 271:1081-1085.
4. Bhutta ZA, Black RE, Brown KH, et al. Prevention of diarrhea and pneumonia by zinc supplementation in children in developing countries: Pooled analysis of randomized controlled trials. J Pediatr. 1999; 135:689-697.
5. Butterworth CE Jr, Tamura T. Folic acid safety and toxicity: a brief review. Am J Clin Nutr. 1989;50:353–358.
6. Chandra RK. Excessive intake of zinc impairs immune response. JAMA. 1984; 252:1443-1446.
7. Cuajungco MP, Lees GJ. Zinc metabolism in the brain; relevance to human neurodegenerative disorders. Neurobiol Dis. 1997; 4:137-169.
8. Davidsson L, Almgren A, Sandstrom B, et al. Zinc absorption in adult humans: the effect of iron fortification. Br J Nutr. 1995;74:417–425.
9. Duchateau J, Delepesse G, Vrijens R, et al. Beneficial effects of oral zinc duration on the immune response of old people. Am J Med. 1981; 70:1001-1004.
10. Fabris N, Mocchegiani E. Zinc, human diseases and aging. Aging Clin Exp Res. 1995; 7:77-93.
11. Freeland-Graves JH. Manganese: an essential nutrient for humans. Nutr Today. 1988;23:13–19.
12. Grüngreiff K, Grüngreiff S, Reinhold D. Zinc deficiency and hepatic encephalopathy: results of a long-term follow-up on zinc supplementation. J Trace Elem Exp Med. 2000; 13:21-31.
13. Hambridge M. Human zinc deficiency. J Nutr. 2000; 130:1344S-1349S.
14. Jackson JL, Peterson C, Lesho E. A meta-analysis of zinc salts, lozenges and the common cold. Arch Intern Med. 1997; 157:2373-2376.
15. King JC, Keen CL. Zinc. In: Shils ME, Olson JA, Shike M, Ross AC, eds. Modern Nutrition in Health and Disease. Baltimore, MD: Williams and Wilkins; 1999:223-239.
16. Klug A, Rhodes D. "Zinc fingers": a novel protein motif for nucleic acid recognition. Trends Biochem Sci. 1987; 5:464-469.
17. Lonnerdal B. Dietary factors influencing zinc absorption. J Nutr. 2000; 130(5S Suppl): 1378S-1383S.
18. Meadows NJ, Grainger SL, Ruse W, et al. Oral iron and the bioavailability of zinc. Br Med J (Clin Res Ed). 1983;287:1013–1014.
19. Navert B, Sandstrom B, Cederblad A. Reduction of the phytate content of bran by leavening in bread and its effect on zinc absorption in man. Br J Nutr. 1985;53:47–53.
20. Newhouse IJ, Clement DB, Lai C. Effects of iron supplementation and discontinuation on serum copper, zinc, calcium, and magnesium levels in women. MedSci Sports Exerc. 1993;25:562–571.
21. Reyes AJ, Leary WP, Lockett CJ, et al. Diuretics and zinc. S Afr Med J. 1982;62:373–375.
22. Reyes AJ, Olhaberry JV, Leary WP, et al. Urinary zinc excretion, diuretics, zinc deficiency and some side-effects of diuretics. S Afr Med J. 1983;64:936–941.
23. Scott KC, Turnlund JR. A compartmental model of zinc metabolism in adult men used to study effects of three levels of dietary copper. Am J Physiol. 1994;267: E165–E173.
24. Solomons NW, Jacob RA. Studies on the bioavailability of zinc in humans: effects of heme and nonheme iron on the absorption of zinc. Am J Clin Nutr. 1981;34:475–482.
25. Toyoda M, Morohashi M. An overview of topical antibiotics for acne treatment. Dermatology. 1998;196(1):130-134.
26. VandenLangenberg GM, Mares-Perlman JA, Klein R, Klein BE, Brady WE, Palta M. Associations between antioxidant and zinc intake and the 5-year incidence of early age-related maculopathy in the Beaver Dam Eye Study. Am J Epidemiol. 1998;148(2):204-214.
27. Walter RM Jr, Uriu-Hare JY, Olin KL, et al. Copper, zinc, manganese, and magnesium status and complications of diabetes mellitus. Diabetes Care. 1991;14(11):1050-1056.
28. Wong Wy, Thomas CM, Merkus JM, Zielhuis GA, Steegers-Theunissen RP. Male factor subfertility: possible causes and the impact of nutritional factors. Fertil Steril. 2000;73(3):435-442.
29. Yamaguchi M. Role of zinc in bone formation and bone resorption. J Trace Elem Exp Med. 1998;11:119-135.
30. Zaichick VYe, Sviridova TV, Zaichick SV. Zinc in the human prostate gland: normal, hyperplastic and cancerous. Int Urol Nephrol. 1997;29(5):565-574.
31. Zozaya JL. Nutritional factors in high blood pressure. J Hum Hypertens. 2000;14 Suppl 1:S100-S104.

Permalink