ZMST contains zinc and magnesium as does ZMA but also contains the essential cofactor selenium.
The enzymes that use zinc and magnesium and the functional actions enhanced by their supplementation need selenium.
If there is a selenium deficiency they cannot function properly and ZMA cannot work as planned. Selenium deficiency is very common and is a cause for a lot of metabolic defects in today’s society.
Ingredients per capsule
- Magnesium Citrate (100mg elemental Magnesium)
- Zinc gluconate (2.5mg elemental Zinc)
- Organic Selenium yeast Saccharomyces cerevisiae (6.25mcg elemental selenium)
- Taurine 25mg
How many: Take one to three capsules,
How often: one to three times per day.
Your rate absorption is proportional to your body magnesium levels.
- If your body levels are low then absorption is enhanced.
- If your body levels are fine or high then absorption slows down.
- If you take more than you need the magnesium drags water into your intestine and creates loose watery stools or diarrhoea.
If you suspect deficiency you can take up to 3 ZMST capsules 3 times daily. As your levels increase your absorption slows down and you get watery loose stools. If or when this happens reduce your dose to 2 and then 1 capsule 3 times daily.
Long term taking 1 to 3 capsules of ZMST daily will maintain healthy magnesium levels.
Magnesium (Mg2+) is the second most abundant intracellular mineral, after potassium, and is the fourth most abundant cation in the human body. This essential mineral is needed for a broad variety of physiological and biochemical functions.
MAGNESIUM AS AN “OFF SWITCH”
Magnesium is not a sedative as such but it makes sure you are capable of switching off. Calcium is forced into cells as an “on switch”; inducing an action like a thought or muscle contraction or twitch or spasm. Magnesium lives mainly inside cells and is pushed out of the cell to block the calcium and provide an “off switch”. Magnesium deficiency means you have exhausted your natural off switches for thoughts and muscles and nerves.
OVERVIEW OF FACTORS AFFECTING ABSORPTION OF MG2+
Dosing of Magnesium and its absorption – smaller dose, better absorption
With a minimum recommended daily intake of 370 mg, the absorption rate of Mg2+ in the intestine ranges from 30-50%. However, the efficiency of Mg2+ uptake is dependent on the ingested dose and your internal levels. When your body is deficient you absorb more and as your levels build up absorption slows down.
For example, studies with a low dietary Mg2+ intake showed that the relative absorption rate can reach 80%, whereas it is reduced to 20% with Mg2+ oversupplies.
This again confirms we need multiple, smaller dosages over the day for great Mg2+ absorption. Otherwise you overload your gut and reduce absorption and create gut upset.
So, don’t be fooled by claims of mega-magnesium dosage or massive once a day doses or claims of superior absorption to allow for higher doses as Mg 2+ doesn’t work that way. You may end up paying for it on the toilet with watery stools and gut pain while wasting your magnesium and money flushed down the toilet.
INTESTINAL MG2+ ABSORPTION AND INFLUENCING FACTORS.
Intestinal Mg2+ absorption occurs predominantly in the small intestine and smaller amounts are absorbed in the colon. In humans, Mg2+ absorption starts approximately 1 h after oral intake, reaches a plateau after 2-2.5 h up to 4-5 h and then declines. At 6 h, the Mg2+ absorption is approximately 80% complete. Thus, taking multiple, small doses is preferable over one large dose.
It is important to note that your body will prevent over dose by reducing absorption if you don’t need it and increasing absorption when magnesium is deficient and you are craving more. When we see a study showing % of absorption it is almost an indication of the magnesium status of the population studied, rather than reflecting superior bioavailability of the supplemental form of magnesium. For example if you got plenty of Magnesium you may only need to absorb 20% of the ingested dose but when deficient you may absorb up to 90% of the ingested amount. If I want to prove superior absorption of my magnesium I just select magnesium deficient people to be in my study.
OXALATES AND PHYTATES REDUCE MAGNESIUM ABSORPTION
Many of our healthy foods contain oxalates, such as beets, spinach, almonds, sweet potatoes and many more. And some people also have a gut microbiome that generates excessive oxalic acid from healthy foods. Magnesium binds to these oxalates in our intestines to make magnesium oxalate crystals. This inhibits Magnesium bioavailability. But this is a good thing as this is one of the important functions of magnesium as a build-up of oxalates in your body can create signs and symptoms of magnesium deficiency such as twitching, cramping, restlessness, irritability, muscle and joint pain, insomnia and cramping. In many cases where people believe they are correcting this signs and symptoms of magnesium deficiency, they are actually correcting the symptoms of oxalate overload by stripping oxalates from their system.
Some people find if they take magnesium on an empty stomach they can’t tolerate the dose so they take it with meals and it no longer causes loose stools, this is because it is binding to the oxalates in our foods and not drawing in the water to create the loose stools.
If you have issues with excessive oxalates take magnesium before and with meals to bind to it and strip it out.
If you want to load your system with magnesium and get it out of your gut and into your body take it away from foods rich in oxalates include Spinach, Bran flakes, Rhubarb, Beets, Potato, Nuts and nut butters.
Similar scenario with phytates from cereals and grains. They also bind and inhibit magnesium absorption and combining magnesium with phytates will reduce the symptoms of overdose but also result in reduced magnesium bioavailability.
When to take magnesium, zinc and selenium?
As mentioned, magnesium absorption is affected by many factors. Below are the details of research into this but the take home message is the following:
- Protein and soluble fibre increases the absorption of these minerals and thus, a meal consisting of meat and veg is the best time to optimise absorption
- Taking magnesium in the evening helps to relax the body (more details on that later) so again, the evening seems the best time
- Take magnesium and zinc away from phytic acid. Phytic acid (mostly found in grains) blocks the absorption of magnesium and zinc
- Oxalic acid inhibits the absorption of magnesium. Thus, a meal containing plants rich in oxalic acid (such as spinach and kale) inhibits the absorption magnesium
- Taking magnesium and zinc on an empty stomach reduces binding to oxalates and phytates and this is a good way of ensuring good availability
Magnesium Citrate – What is it good for?
Magnesium citrate is around 15% magnesium and 85% citrate. It is not just a ‘magnesium’ supplement.
The great thing about this form is that the ‘citrate’ has beneficial effects in the body also.
Citrate forms of minerals aid in;
- Flushing toxins
- Alkalising the body
- Binding and eliminating oxalate crystals
- Contributes to the citric acid/ Kreb’s cycle, which is our cellular energy production pathway
Magnesium citrate is well absorbed
Magnesium Citrate is better absorbed than other organic magnesium supplements tested. Also, your absorption may also be increased if you are deficient in magnesium.
Read more about the benefits of ZMST here
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