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  1. #1
    11cactus11 is offline Senior Member
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    Default Z and Mg question

    I bought Zinc and Magnesium supplements, after reading how they aid in recovery and sleep. I have some trouble sleeping through the night, and so decided that an experiment was in order.

    I read that they (Z and Mg) can leave one feeling groggy, which I have experienced.

    I also read that both can give a person some weird dreams; funny. I dreamt that I was attacking people, like the Spartans did, in the 300 movie; I have not watched 300, or any other gory movie, in a long while. My weapon: a black kukri machete. It was quite disturbing.

    My question is this: How much should I take, so I don't have those dreams?
    A loaded question, but one based on experience.

  2. #2
    mc
    mc is offline Senior Member
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    Default

    Quote Originally Posted by 11cactus11 View Post
    I bought Zinc and Magnesium supplements, after reading how they aid in recovery and sleep. I have some trouble sleeping through the night, and so decided that an experiment was in order.

    I read that they (Z and Mg) can leave one feeling groggy, which I have experienced.

    I also read that both can give a person some weird dreams; funny. I dreamt that I was attacking people, like the Spartans did, in the 300 movie; I have not watched 300, or any other gory movie, in a long while. My weapon: a black kukri machete. It was quite disturbing.

    My question is this: How much should I take, so I don't have those dreams?
    A loaded question, but one based on experience.
    these sups need to have b6 blended with them or their not doing what they've been found to help
    - better results just by upping zinc and mag and b6 in your diet - sups like this are great if you're doing a big cut diet and are missing these nutrients, but not as a regular thing.
    - three for men; two for women.

    best
    mc
    mc, phd, cscs,
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  3. #3
    pigram86 is offline Member
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    Default

    I take 50mg of Zinc, a multivitamin and use Biogenics magnesium cream at night. i have never been groggy. i have used ZMA before, but get better results from my current dosages. My dreams are very vivid also. Experiment with your dosage to find out what works best for you.
    Todd

    [URL]http://pigram86.blogspot.com[/URL]

  4. #4
    GrgMoto is offline Senior Member
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    Default

    Honestly, you shouldn't need supplements or pills to help you sleep. Corporate America of course wants you to believe you do (with the millions of commercials for Ambien, Lunesta, etc). If you're having problems, the majority of the stuff (unless its a serious medical condition) can be solved by changing a few of your habits. Just pick up a copy of Deepak Chopra's "Restful Sleep", which has helped my sleeping "performance" immensely. It's an interesting read and relatively short at around 100 pages. It's well worth the time it takes to pick it up, since it's loaded with helpful tips/regimens to sleep naturally and wake refreshed. There's a part in it about eating with the Ayurvedic diet, but I ignored that and still reaped fantastic results. Good luck!
    -Greg Wilson

    "Ready. Fire. Aim."

  5. #5
    ctfoster84 is offline Senior Member
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    I cant comment specifically on Zn or Mg supplement's for their ability to help you sleep. However, I have taken melatonin supplements when I was working 7pm-7am shifts and sleeping during the day, they worked. As far as dream goes, if I have a good nights sleep, I couldnt tell you what went on in my head. However, I find that if I wake up remembering these "dreams", it was due to not having a good nights sleep, and these "dreams" were basically random thoughts running through my head in a sort of semi-concious state. This has suddenly peaked my interest, and I shall do some random googling of the subject shortly.

    As far as if your having trouble sleeping, their are a ton of different variables effecting that. Mattresses, pillows, sheets, blankets, air quality, diet, pets, time, stress, etc. You may want to assess the whole picture, because as you obviously know, sleep is important!

  6. #6
    ozy
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    zinc and magnesium have major roles in your brain. And zinc is an antagonist to copper which may be flushed out into your body by taking large doses.. apparently an irritant. Could cause nightmares.

  7. #7
    Matthew Green UK is offline Senior Member
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    Quote Originally Posted by GrgMoto View Post
    Honestly, you shouldn't need supplements or pills to help you sleep. Corporate America of course wants you to believe you do (with the millions of commercials for Ambien, Lunesta, etc). If you're having problems, the majority of the stuff (unless its a serious medical condition) can be solved by changing a few of your habits. Just pick up a copy of Deepak Chopra's "Restful Sleep", which has helped my sleeping "performance" immensely. It's an interesting read and relatively short at around 100 pages. It's well worth the time it takes to pick it up, since it's loaded with helpful tips/regimens to sleep naturally and wake refreshed. There's a part in it about eating with the Ayurvedic diet, but I ignored that and still reaped fantastic results. Good luck!
    Could you summarise Chopras approach? I have some of his stuff and find it very speculative and unsubstantiated. I love Zen approaches to all things health but something about Chopra that grates.

  8. #8
    GrgMoto is offline Senior Member
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    I know what you mean about Chopra's writing, but this book was surprisingly practical and I thought it was worth the 11$ on Amazon (except the very first chapter, which talked about the metaphysicial body blah blah blah). I can't explain all the studies, but I can give you a basic idea:

    Chopra's basic approach to sleeping is that your body cycles throughout the day, and that this is inherently connected to nature (sunrise, midday, sunset, etc.). Most people have heard of the Circadian rhythms, but what most don't understand is that it should also be in harmony with nature/the world to be truly effective. Here are the basic guidelines:

    -Go to bed at or before 10pm (before is preferred). This is because after this pivotal time, your body chemistry begins to change and become more active unless you are asleep (as I'm sure you've noticed if you stayed up to work late and got that second wind, suddenly able to stay up all night). And you may think you're a night person, but that doesn't exist. Only an out-of-balance person thinks their natural sleeping time is 12pm.

    -Wake up before 7am (preferably earlier, but this is the minimum). After 7am, your body becomes more sluggish unless you're already awake and moving (again, I've personally experienced this when I've slept for 10hrs but woke up slow and groggy @ 10am). The wake up time is key, because if you consistently wake up early (6am or 7am), you're bedtime will come naturally. Yes, this includes weekends, but like I said the waking up time is the most important, so you can party all night as long as you still wake up on time.

    -Dinner should be light (little to no meat, don't eat a ton) and early (5:30pm-7pm). This is because a heavy meal leads to lots of metabolic activity for digestion and this aggravates sleep. Also, take a short walk (5-15min) after dinner to relax and aid digestion.

    -Lunch should be your big meal of the day, because that is the peak of your metabolic cycle. I know this goes against the WD, but I personally feel this makes more sense for getting good sleep (also, the basic diet from the WD doesn't have to change, just the timing).

    -Avoid "exciting, dynamic, or focused activities at night after 9pm". This includes doing work for your job and television of any kind (I know I know, but it does make a difference).

    -Give yourself 30min to get ready for bed (brushing teeth, things added from the book, light reading, etc.).


    These are some of the basic things. Again I recommend getting the book because it has full explanations and more tidbits of history/studies to help you understand why. Good luck!
    -Greg Wilson

    "Ready. Fire. Aim."

  9. #9
    Hidden Dragon is offline Member
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    If you need to supplement your diet, they are obviously aren't eating right. Hemp seeds and powder have tons of magnesium and zinc. Quinoa, which has the most protein of any grain had 50% of your magnesium and 20% of zinc in 1 serving, along with 16grams of protein. Pumpkin seeds are a very high source of zinc as well. Also, raw oysters are the best. 6 oysters have a few days worth of zinc in them and are tasty as anything slurped up with some hot sauce and lemon.

    Supplements will never be able to perform like healthy whole foods.

    Eat well and Kettle bell forever!

  10. #10
    Matthew Green UK is offline Senior Member
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    Default

    Thanks Greg, thats a great help.

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