What supplements have you tried and what were your (percieved) results?

I may try ZMA for the sleep benefits. Looks like it was developed by Conte and we know the results he was able to produce. Still who knows?

http://www.supplementquality.com/z_askexpert/ZMA.html

and:

ZMA (supplement)

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ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) is a supplement used by bodybuilders and athletes. It was developed by Victor Conte (founder of BALCO Laboratories in Burlingame, California) and is a combination of zinc, magnesium and vitamin B6. The formula is "patent pending" and the name "ZMA" trademarked by SNAC System Inc, also founded by Victor Conte. ZMA is claimed to raise testosterone and IGF-1 levels which may aid in gaining muscle size and strength.

ZMA is a combination of two minerals, zinc and magnesium, and Vitamin B-6 or pyridoxine. All three of these compounds are important in biological processes, and while studies have shown that most Americans get enough zinc and Vitamin B6,[1] more than 50% are deficient in magnesium.[2]

An increase in exercise can lead to the loss of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases, increasing the loss of magnesium, zinc, B12, B6, folic acid, and many other nutrients. Although drinking water re-hydrates an athlete, fruit juice, sports drinks or foods high in water such as vegetables are needed to replenish water-soluble nutrients.

The proportion of ingredients generally used in products is 20-30 mg Zinc, 400-500 mg Magnesium and ~10mg B6. According to the label directions, ZMA should be taken before bed on an empty stomach (2 hours after eating your last meal and at least 30 minutes prior to any other supplements). The product should not be taken with calcium.

Seems like the participants in the study had diminished levels and the ZMA helped correct that. I am all for the sleep benefits as well. I know how the end of the season, training hard, trying to get enough sleep, and lousy cafeteria food could hinder proper nutrition

more from wiki on ZMA -

Scientific studies

A 1999 study was undertaken on NCAA Football players during an 8 week spring training program. The control group was told to cease taking any nutritional supplements. Those who took the ZMA tablets showed greater increases in muscle strength, free testosterone levels, and IGF-1 levels. These ZMA study results were presented by Dr. Brilla (a sports performance researcher at Western Washington University) on June 2, 1999, at the 46th Annual Meeting of the American College of Sports Medicine in Seattle, Washington. This study was funded by SNAC Systems Inc. (the patent holders) and one of the study's authors (Victor Conte) has equity in this company.

Another study in 2004 conducted jointly by the Exercise & Sport Nutrition Lab of Baylor University, IMAGINutrition, and the Journal of the International Society of Sports Nutrition, found that ZMA has no effect on strength, hormone levels, or anaerobic capacity.[3]

[edit] History

The supplement played a large role in the controversial novel "Game Of Shadows" by Mark Fainaru-Wada and Lance Williams. It is important to note that "of the 57 Western Washington University football players who signed up for the study, 30 quit. By the end, only a dozen players were using ZMA while 15 took the placebo." (Game Of Shadows 46)

Anyone have experience with tribulus terrestris as a supplement? Side effects?

The mentions of ZMA on here have piqued my interest. I have not had a good night's sleep in over 10 years. I wake up 3-6 times per night from vivid dreams and wake up night and lethargic in the morning (although I have always been a "morning person"). I do not want to mess with traditional sleeping pills (have tried Ambien and it was TOO nice), so this sounds like something that could be good. Does it knock you out or can you be awakened and alert? I ask b/c I have a 2 year old and need to be alert if something happens during the night.

Jacob Manly wrote:

ZMA has been a wonder pill for me. I was suggested to take it to help out my shin splints (chronic.. ALWAYS had them starting in college)- which have gone away and stayed away. Better sleep was a bonus and other effects were just a bonus.

I'm happy with the multi-vitamins and ZMA. Don't want to spend much more cash on pills.

When is the best time to take ZMA? In the evenings?

Thanks!

Bump

Based on EU regulations

VITAMIN A

Pros: Helps maintain healthy skin and increases immunity

Recommended daily allowance (RDA): 0.7mg a day for men, 0.6mg for women

Cons: If pregnant, large amounts can harm unborn baby. Some evidence claims that an average of more than 1.5mg a day over several years can damage bones

VITAMIN B6

Pros: Assists formation of haemoglobin and allows the body to use and store energy

RDA: 1.4mg a day for men, 1.2mg for women

Cons: Large doses can lead to a loss of feeling in the arms and legs

VITAMIN B12

Pros: Helps creation of red blood cells and keeps nervous system healthy

RDA: 0.0015mg a day

Cons: No evidence on effects of high doses

VITAMIN C

Pros: Protects cells and helps body absorb iron

RDA: 40mg a day

Cons: Large amounts can cause stomach pain and diarrhoea

SELENIUM

Pros: Necessary for immune system and thyroid function

RDA: 0.075mg a day for men, 0.06mg for women

Cons: High levels can lead to loss of hair, skin and nails and in acute cases cause damage to the heart and lungs

IRON

Pros: Vital for creation of red blood cells

RDA: 8.7mg a day for men, 14.8mg for women

Cons: High doses may cause nausea, stomach pain, constipation and vomiting. Very high doses can be fatal

ZINC

Pros: Assists healing of wounds and the processing of fats, carbohydrates and protein in foods

RDA: 5.5-9.5mg a day for men, 4-7mg for women

Cons: High doses reduce the body’s absorption of copper, which can lead to anaemia and weakened bones

I skimmed through the thread quickly and saw no mention of L-Glutamine and was surprised, I thought it was a common supplement for endurance athletes.

L-Glutamine: Has a lot of supposed benefits, but the one I noticed is that it helped me recover a little better from hard workouts and long runs.

From my rudimentary understanding of it you get Glutamine primarily through meats, although certain vegetables contain significant amounts, so if you eat a lot of meat or have a very careful vegetarian diet you might not need it. I don't eat very much meat and notice benefits, my gf who is a vegetarian but does not make an special efforts to ensure she gets all her aminos claims she notices a huge difference in terms of recovery, although shes a mountain biker not a runner.

I simply eat jerky made from mammoths found in the frozen Siberian tundra. I can't say it's the best-tasting food/supplement, but I've noticed a definite increase in testosterone.

please delete this thread

Is this ZMA supposed to help you build muscle mass (as is mentioned on wikipedia) or is it more of a sleep aid. I am a light sleeper and could use a non-narcotic sleep aid if people seem to think that this works, but I also don't want to put on a bunch of excess body weight. Does anyone have experience that can speak to this?

zma is NOT a sleep aid. It seems to induce "deeper" state of sleep; it does not help you GET to sleep.

Can you take both GABA and ZMA at the same time?

quackery wrote:

Glucosamine and chondroitin are bordering on worthless

Well, glucosamine worked miracles on a should problem I had. although, I have heard it said that you have to be prepared to try various products until you find the one that works for you.

I don't take supplements myself. But my husband has been fighting hair loss for years. He tried many medications, but he didn't want to be on them all the time, so he decided to find the proper supplements. I won't tell all he gave a try, but I should mention Finasteride (Generic Propecia) here. This is a good male-pattern hair loss medication. You can find out more here https://www.enhanceclub.com/

lol I take pretty much the same list except 2 x ZMA at night instead of zinc/mag tabs. Vegan protein + coconut milk shake for breakie. I’m not vegan I just prefer that powder.

Also trib has been proven to do nothing for test levels.

Forgot to mention - good one to take before hard workouts is beta alanine. When Mat Fraser was on Rogan he was going on about how it works to reduce lactic acid. Thought it was BS but tried it and it works.

I have 3 scoops with a pre before hilly morning runs. Be careful what you mix it with though as it can turn your gut.

Beta alanine should be getting mentioned as much as ZMA

Sodium Pyruvate ~ Did well 10k San Francisco

It's in the Krebs Cycle

Kira2233 wrote:

I don't take supplements myself. But my husband has been fighting hair loss for years. He tried many medications, but he didn't want to be on them all the time, so he decided to find the proper supplements. I won't tell all he gave a try, but I should mention Finasteride (Generic Propecia) here. This is a good male-pattern hair loss medication. You can find out more here

https://www.enhanceclub.com/

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