too much ZMA?

[stone_golem]

is it possible to overdose on ZMA? I take a multivitamin in the morning that has 4mg of B6, 300mg of Mg, and 24mg of Zn

at night with my last meal I take a serving of brewers yeast that has .8mg B6, 1.5mg Zn, and 24mg Mg. Now I am thinking about taking the ZMA combination(30, 450, 10.5) before bed, but am I running the risk of some sort of toxic reaction? also if it is ok to take ZMA 1hr or more after last meal but 30min before bed, do I count any of the ZMA in the yeast or just cut up the pills as if I haven't taken any ZMA at all the whole day?

[Spectra]

As far as i know, too much Zinc can cause a Copper deficiency, so consider taking a tab of Copper with your multi-vit if you start ZMA aswell.

Dunno about Magnesium, an i think B6 is water soluble, IE - you pee out whatever you don't need.

[klosey]

its highly unlikely taking zma & multivit a day will overdose you on zinc ive done it for two years most other people do it without batting an eyelid so i shouldnt eorry too much

[stone_golem]

well my multi has about 1.2mg (100% RDA) of copper plus the copper from other sources of food I eat so I think I am covered

[Venom]

Concerning having Zinc, magnesium, and vitamin b6 throughout the day in addition to your nightly ZMA intake. Here is my advice.

Vitamin B6 (Pyridoxine)

B6 consumption is based on protein intake, the RDA recommends .0016 mg of Vitamin b6 per 1 gram of protein. The DRI RDA recommends at least 1.3 mg for young male adults, and 1.7 for those 50 and over. For female adults and those over 50, they recommend 1.3 and 1.5 g respectively [87,86]. 100 mg per day is the upper intake for adults. Many doctors suggest 100-200 mg a day of b6 to treat carpal tunnel disease (A condition where there is a disturbance of median nerve function in the wrist as the nerve passes through the carpal tunnel.).

Concerning over dose, 200 mg a day appears to have no adverse effects. But 500 mg inflicts some neuro toxicity. And 1-6 grams daily has been shown to result in several side effects such as sensory and peripheral neuropathy (dysfunctions in nervous system) including numbness of the feet and hands, unsteady movement, abnormal sensations of the dorsal root ganglia (group of nerves) in the spinal cord, impaired tendon reflexes, and degeneration of sensory fibers.

Pyridoxine is found in poultry, fish, pork, eggs, soybeans, oats, whole-grain products, nuts, seeds and bananas.

Since these foods are often readily accessible to a bodybuilder, you should get a pretty good amount of b6 through your diet during the day. In addition, I advise taking a vitamin B-complex.

If you would like more information on this, read this (if you have not already), Vitamin B-Complex

Zinc

It appears that the exercise induced deficiency of zinc is more related to a poor diet. In this context, a experiment found mean plasma zinc concentrations were not significantly different between female swimmers and non-training control subjects of women that consumed 12 mg of zinc per day.

I would again suggest that you get enough zinc from your daily multi vitamin/mineral and from food, in addition to your nightly dosage of ZMA.

Magnesium

Based on the evidence, I can’t advise going to far about 500 mg per day. It is also rich in leafy greens, which bodybuilders commonly consume.

So again, with your ZMA, diet, and other supplements, should not be a problem.

So I would say you are just fine.

Hope that clears things up!