talking to a local compound phramacist, he came back with his option:

Zinc picolinate
Magnesium citrate or glycinate
Pyridoxine HCl

Instead of the standard:

Zinc(as Monomethionine AndAspartate)
Magnesium(as Aspartate)
Vitamin B6(as Pyridoxine HCL)

Any issues with ingredient changes?

Is magnesium citrate supposed to be better than magnesium oxide?

Dont know mate, thats why im asking the AM folk!

Just got these options too:

Magnesium Carbonate

Magnesium Chloride

Magnesium Citrate

Magnesium Gluconate

Magnesium Glycinate

Magnesium Phosphate

Magnesium Sulphate

Zinc Acetate

Zinc Citrate

Zinc Gluconate

Zinc Picolinate

Zinc Sulphate

-ates are usually considered better than -ides.

I use zinc glycinate and magnesiun citrate.

So the form of B6, Zinc or Mag is fairly insignificant?

Well, while good absorption is deffinately...good, the whole point of ZMA is to fill zink and magnesium defishiocies(spelling?) This should be relatively easy with out super zink and super magnesium. From what I hear, the B is just to give you cool dreams. Keep in mind that I'm not a scientist, but I do have some experience.

OK - i might ask a handful of potential chemist & see what they recommend for availablity & get a bottom-end/cheap blend & top of the line blend quoted...

Originally Posted by sjfou

So the form of B6, Zinc or Mag is fairly insignificant?

Magnesium oxide doesn't work as well as magnesium citrate. However, if you're on a budget and can't afford the citrate, oxide is better than nothing. The recommendations the pharmacist gave you are good, imo.

I use zinc glycinate instead of zinc picolinate because it's chelated. The only reason I use a chelated zinc is because zinc sometimes has absorption problems associated with other minerals, like calcium. This way, I don't have to worry about it so much. Otherwise, zinc picolinate is considered to be one of the better zincs to take.

I took a chelated magnesium glycinate for a while, but to get an effective dose it was kind of expensive, so I went back to taking magnesiun citrate.

Big thanks MW

I remember reading somewhere that chelating zink actually makes it less effective, but I couldn't tell you where.

Originally Posted by kingdong

I remember reading somewhere that chelating zink actually makes it less effective, but I couldn't tell you where.

The reason I take a chelated zinc is because I use alot of dairy products. Milk, cream, sour cream, butter, cottage cheese. So, my calcium intake is high. Otherwise, I'd just take zinc picolinate.

I thought that magnesium was the one that had a problem with calcium?

i just go with zmk from millennium sport technologies, tried, proven and quality and great prices