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Hey All,
I'm currently taking AST Multi Pro 32X which is 1pill 30mg of zinc(200% DV), which it says to take 2 a day, so 60mg total zinc. I also take ON ZMA , before bed, which is another 3 pills at 10mg per pill, so 30mg total. Plus the zinc i get from everday foods. So i get 90mg+ of zinc a day, is that to much? Is there a better multivitamin i can take that's zinc free or has less zinc? I doctor on base said too much zinc is bad for you, this is why I'm wondering.
Thanks
MASN Karr-Hardie, USN
your fine
[url]http://ods.od.nih.gov/factsheets/cc/zinc.html#risks[/url]
[QUOTE=NavyMA;233144741]Hey All,
I'm currently taking AST Multi Pro 32X which is 1pill 30mg of zinc(200% DV), which it says to take 2 a day, so 60mg total zinc. I also take ON ZMA , before bed, which is another 3 pills at 10mg per pill, so 30mg total. Plus the zinc i get from everday foods. So i get 90mg+ of zinc a day, is that to much? Is there a better multivitamin i can take that's zinc free or has less zinc? I doctor on base said too much zinc is bad for you, this is why I'm wondering.
Thanks
MASN Karr-Hardie, USN[/QUOTE]
Too much. Don't listen to the above.
You are fine.
The zinc in your crappy multi is most likely zinc oxide, horrible bioavailability so much isn't being absorbed anyway.
Thank you for serving. Stay safe.
[QUOTE=Trans_Isomer;233164381]You are fine.
The zinc in your crappy multi is most likely zinc oxide, horrible bioavailability so much isn't being absorbed anyway.[/QUOTE]
It says its Zinc Chelate...
[url]http://www.bodybuilding.com/store/ast/multi-pro.html[/url]
[QUOTE=DejaBlue55;233165571]Thank you for serving. Stay safe.[/QUOTE]
Proud to do it! Thanks for the support.
[QUOTE=NavyMA;233166551]It says its Zinc Chelate...
[url]http://www.bodybuilding.com/store/ast/multi-pro.html[/url][/QUOTE]
hmm in that case, you might be. You can either:
1) Continue and Monitor for zinc overdose sides:
Zinc overdose:
Fixed facial expression, difficulty walking, slurred speech, hand tremor, involuntary laughter
Excessive zinc intake will eventually affect the balance and proper ratios to numerous other important
nutrients that may include iron, calcium, selenium, nickel, phosphorus, copper, as well as Vitamin A, B1,
C, and others. It may also cause, or contribute to gastrointestinal problems, hair loss, anemia, loss of
libido, impotence, prostatitis, ovarian cysts, menstrual problems, depressed immune functions, muscle
spasms, sciatica, renal tubular necrosis / interstitial nephritis, dizziness and vomiting, among others
and if you experience none of these, you may be fine.
2) Drop / stop dose of ZMA
What I personally would do? Continue with both products as you are doing as I believe the RDA itself is oftentimes inadequate in reference to an athlete / fitness devoted individual. If you experience any sides of zinc overdosing, lower your dose. Or you can simply cut your ZMA and / or multi dose down to a range closer to the RDA of Zinc if you wish.
[QUOTE=rhizome;233159431]Too much. Don't listen to the above.[/QUOTE]
on what are you basing this bold statement...?
"Zinc toxicity has been seen in both acute and chronic forms. Intakes of 150 to 450 mg of zinc per day have been associated with low copper status, altered iron function, reduced immune function, and reduced levels of high-density lipoproteins (the good cholesterol) (34)."
( [url]http://ods.od.nih.gov/factsheets/cc/zinc.html#risks[/url] )
1) this statement has been released by the National Institute of Health Dietary Supplements. It states that you will only experience mild side effects if taking above 150 mg. You are only taking around 90 mg of zinc, well below 150 mg.
2) Since this is a government statement, and everyone is different, the above statement has been tailored to apply to the more general population. In other words 150-450 mg is playing it on the safe side, in reality you would probably be fine with higher than 150 mg.
3) all of the people saying that you are taking dangerously high doses of zinc have offered no evidence to this, meaning that they are basing their answers on how they feel personally, or on something that they heard somewhere but can not recall (compromising the validity of the information)
[QUOTE=rmcphers;233251841]on what are you basing this bold statement...?[/QUOTE]
[url]http://lpi.oregonstate.edu/infocenter/minerals/zinc/[/url]
"Total zinc intakes of 60 mg/day (50 mg supplemental and 10 mg dietary zinc) have been found to result in signs of copper deficiency."
Now stop being a parrot.
[QUOTE=Trans_Isomer;233188171]
Zinc overdose:
Fixed facial expression, difficulty walking, slurred speech, hand tremor, involuntary laughter
[/QUOTE]
That actually sounds kinda fun
Serving Size: 1 Caplet
--------------------------------------------------------------------------------
Amount Per Serving: %DV*
--------------------------------------------------------------------------------
Vitamin A (as Beta Carotene/Vitamin A Acetate) 10,000 iu 200%
--------------------------------------------------------------------------------
Vitamin C (as Ascorbic Acid) 200 mg 333%
--------------------------------------------------------------------------------
Vitamin D (as Vitamin D3) 400 iu 100%
--------------------------------------------------------------------------------
Vitamin E (as dl-Alpha Tocopheryls) 60 iu 200%
--------------------------------------------------------------------------------
Vitamin K 25 mcg 31%
--------------------------------------------------------------------------------
Thiamin 30 mg 2000%
--------------------------------------------------------------------------------
Riboflavin 30 mg 1765%
--------------------------------------------------------------------------------
Niacin (as Niacinamide) 30 mg 150%
--------------------------------------------------------------------------------
Vitamin B6 30 mg 1500%
--------------------------------------------------------------------------------
Folic Acid 400 mcg 100%
--------------------------------------------------------------------------------
Vitamin B12 30 mcg 500%
--------------------------------------------------------------------------------
Biotin 60 mcg 20%
--------------------------------------------------------------------------------
Pantothenic Acid 30 mg 300%
--------------------------------------------------------------------------------
Calcium (as Di-Calcium Phosphate) 75 mg 8%
--------------------------------------------------------------------------------
Iron (as Ferrous Fumarate) 18 mg 100%
--------------------------------------------------------------------------------
Phosphorus (as Di-Calcium Phosphate) 45 mg 5%
--------------------------------------------------------------------------------
Iodine (as Potassium Iodine) 150 mcg 100%
--------------------------------------------------------------------------------
Magnesium (as Magnesium Oxide) 100 mg 25%
--------------------------------------------------------------------------------
Zinc (as Zinc Chelate) 30 mg 200%
--------------------------------------------------------------------------------
Selenium (as Selenium Chelate) 25 mcg 36%
--------------------------------------------------------------------------------
Copper (as Copper Chelate) 2 mg 100%
--------------------------------------------------------------------------------
Manganese (as Manganese Sulfate) 5 mg 250%
--------------------------------------------------------------------------------
Chromium (as Chromium Chelate) 25 mcg 21%
--------------------------------------------------------------------------------
Molybdenum (as Molybdenum Chelate) 25 mcg 33%
--------------------------------------------------------------------------------
Chloride (as Potassium Chloride) 36 mg < 2%
--------------------------------------------------------------------------------
Potassium (as Potassium Chloride) 40 mg < 2%
--------------------------------------------------------------------------------
Silicon 30 mg *
--------------------------------------------------------------------------------
Tin (as Tin Chelate) 10 mcg *
--------------------------------------------------------------------------------
Vanadium (as Vanadium Chelate) 10 mcg *
--------------------------------------------------------------------------------
Boron (as Boron Chelate) 150 mcg *
--------------------------------------------------------------------------------
Nickel (as Nickel Chelate) 25 mcg *
--------------------------------------------------------------------------------
*Daily Value not established
--------------------------------------------------------------------------------
Other Ingredients: Croscarmellose Sodium, Magnesium Stearate, Microcrystalline Cellulose
Warning: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of the reach of children. In case of accidental overdose, call a doctor or poison control center immediately.
Iron 18 mg !!!! and you have to take 2 caplets ???
stay away from this multi.
[QUOTE=BULLandTERRIER;233332791]
Iron 18 mg !!!! and you have to take 2 caplets ???
stay away from this multi.[/QUOTE]
The fear of iron tends to get lost in a lacking frame of reference.
I would back off on the zinc intake a bit as well since they are chelated forms. More isn't better.
Ideally (and in general) you would want to keep it within 40-60 mg (absorbed). As mentioned too much AND for too long can have an immune-suppressing effect can impair copper status (especially in the absense of additional sources of Cu), and cascade to other issues. Also consider how you are getting it (i.e. food, the form and actual amount absorbed) and what other mitigating factors there are that may be leading to more zinc being excreted and may necessitate higher amounts (i.e. heavy exercise, calcium, iron intake, fiber, etc...).
[quote=dinoiii]Iron is a hit and miss in and of itself, not only gender based but also an age-based level of consideration alongside oral bioavailability. For instance, healthy adults absorb only 10-15% of dietary iron; from meats...this is increased to probably 15-35%; rice (for my carb-loving partner) yields 2-20% absorption.....but we certainly can't stop there, this is not even considering heme vs. non-heme which also impacts those levels. Then, let's take things like tannins and/or soy (in virtually everything and I am NOT talking proteins) actually DECREASE the level of absorption.
It is still estimated that we need an extra 30% as exercising males (so it too is likely case-dependent provided we can speak for intensity level, et al). While I could go into all of the rationale behind why iron is STILL NECESSARY in supplemental form ? despite what some of the good ads may tell you?
1.0-1.5 liters of sweat estimated to leave athletes in temperate climates provided they are using the appropriate level of intensity are estimated to lose an average of 2.0 mg of iron.
Yet one more terrible rationale to employ continual endurance activity in a body composition athlete. Gsastrointestinal bleeding is common amongst this populace, and acidic gut afflicts about one-third! Loss of blood through oxidative damage to cell membranes is a further source of concern in which you would lose an additional 0.75 mg of iron from.
Hemolysis from either compression (the crushing of red blood cells by muscular contraction in a weight-training athlete) or footstrike (by continual pavement pounding in an endurance/cardio athlete) constitutes an average loss of 0.5 mg.
Adding our numbers together at this point would yield a loss of 3.25 mg of iron lost per day as a pure result of difficult exercise. Males need another 1.0 mg for basic functioning; tag on another 0.5 mg for menstruation in females.
You get an estimated 6.0 mg per 1000 calories based on various group estimates. For 3000 calorie diets, this equates into 18.0mg of iron, but even the best meat source as we described allows us to return our entire 360 back to where we started and talk about the absorption woes of this mineral. The Colgan Institute did a good estimate of this once suggesting that 42 mg are needed for males and 47 mg for females assuming a consumption of all meats would require 7000 calorie diets for all males and 8,000 calorie diets for females. Are you eating that many calories from meat daily? I would encourage you to assume that iron is more safe than it is made out sometimes."
D_[/quote]
[QUOTE=blinKme431;233329261]That actually sounds kinda fun[/QUOTE]
LMAO!
I used to take 200mg daily... (serious)
[QUOTE=in10city;233342181]The fear of iron tends to get lost in a lacking frame of reference.
I would back off on the zinc intake a bit as well since they are chelated forms. More isn't better.
Ideally (and in general) you would want to keep it within 40-60 mg (absorbed). As mentioned too much AND for too long can have an immune-suppressing effect can impair copper status (especially in the absense of additional sources of Cu), and cascade to other issues. Also consider how you are getting it (i.e. food, the form and actual amount absorbed) and what other mitigating factors there are that may be leading to more zinc being excreted and may necessitate higher amounts (i.e. heavy exercise, calcium, iron intake, fiber, etc...).[/QUOTE]
Iron is a hit and miss in and of itself, not only gender based but also an age-based level of consideration alongside oral bioavailability. For instance, healthy adults absorb only 10-15% of dietary iron; from meats...this is increased to probably 15-35%; rice (for my carb-loving partner) yields 2-20% absorption.....but we certainly can't stop there, this is not even considering heme vs. non-heme which also impacts those levels. Then, let's take things like tannins and/or soy (in virtually everything and I am NOT talking proteins) actually DECREASE the level of absorption.
It is still estimated that we need an extra 30% as exercising males (so it too is likely case-dependent provided we can speak for intensity level, et al). While I could go into all of the rationale behind why iron is STILL NECESSARY in supplemental form ? despite what some of the good ads may tell you?
1.0-1.5 liters of sweat estimated to leave athletes in temperate climates provided they are using the appropriate level of intensity are estimated to lose an average of 2.0 mg of iron.
Yet one more terrible rationale to employ continual endurance activity in a body composition athlete. Gsastrointestinal bleeding is common amongst this populace, and acidic gut afflicts about one-third! Loss of blood through oxidative damage to cell membranes is a further source of concern in which you would lose an additional 0.75 mg of iron from.
Hemolysis from either compression (the crushing of red blood cells by muscular contraction in a weight-training athlete) or footstrike (by continual pavement pounding in an endurance/cardio athlete) constitutes an average loss of 0.5 mg.
Adding our numbers together at this point would yield a loss of 3.25 mg of iron lost per day as a pure result of difficult exercise. Males need another 1.0 mg for basic functioning; tag on another 0.5 mg for menstruation in females.
You get an estimated 6.0 mg per 1000 calories based on various group estimates. For 3000 calorie diets, this equates into 18.0mg of iron, but even the best meat source as we described allows us to return our entire 360 back to where we started and talk about the absorption woes of this mineral. The Colgan Institute did a good estimate of this once suggesting that 42 mg are needed for males and 47 mg for females assuming a consumption of all meats would require 7000 calorie diets for all males and 8,000 calorie diets for females. Are you eating that many calories from meat daily? I would encourage you to assume that iron is more safe than it is made out sometimes."
D_
Knowledge is power, never stop learning.
[QUOTE=rhizome;233327641][url]http://lpi.oregonstate.edu/infocenter/minerals/zinc/[/url]
"Total zinc intakes of 60 mg/day (50 mg supplemental and 10 mg dietary zinc) have been found to result in signs of copper deficiency."
Now stop being a parrot.[/QUOTE]
im sure this is true if you happen to have a copper intake of 0 mg. it so happens that multivitamins these days have copper in them :-O so does food!!
also there was really no reason to neg me.
Hey thanks to everyone for their input,
So I'm going to cut down to only 1 AST Multi Pro 32x pill and continue to take the 3 ZMA pills at night. So that's 60mg of zinc, which i guess is better than 90mg+. Does that sound good? If not, anyone got a suggestion of what to do?
-MASN Karr-Hardie, USN
Bump
umm......wtf?!?!