{"product_id":"io-genix-zma-b6","title":"IO Genix ZMA B6 Sleep Recovery - Hormonal Complex","description":"\u003ch2\u003eWhat is IO Genix ZMA B6?\u003c\/h2\u003e\n\u003cp\u003eZMA is the generic name of a combination that has become a standard in sports nutrition: \u003cstrong\u003ezinc, magnesium and vitamin B6\u003c\/strong\u003e, taken once in the evening. This version from IO Genix fits into one capsule a day, in a bottle of 60, i.e. two months' worth.\u003c\/p\u003e\n\u003cp\u003eThe forms chosen are \u003cstrong\u003ezinc picolinate\u003c\/strong\u003e and \u003cstrong\u003emagnesium citrate\u003c\/strong\u003e, two common and well-tolerated salts, completed by vitamin B6 in the form of pyridoxine hydrochloride. The ingredients list is short: those three actives, magnesium stearate as an anti-caking agent, and a gelatine capsule coloured with titanium dioxide.\u003c\/p\u003e\n\u003cp\u003eThat last point is worth reading before you buy: \u003cstrong\u003eas the shell is gelatine, the product is not suitable for vegetarians.\u003c\/strong\u003e It is information few product pages give, and it is decisive for some buyers. The rest of the Spanish range is in our \u003ca href=\"\/en\/collections\/gammes-io-genix\"\u003eIO Genix\u003c\/a\u003e section.\u003c\/p\u003e\n\n\u003ch2\u003eWhat does one capsule contain?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eNutrient\u003c\/th\u003e\n\u003cth\u003ePer capsule\u003c\/th\u003e\n\u003cth\u003e% NRV\u003c\/th\u003e\n\u003cth\u003eForm provided\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eMagnesium\u003c\/td\u003e\n\u003ctd\u003e150 mg\u003c\/td\u003e\n\u003ctd\u003e40%\u003c\/td\u003e\n\u003ctd\u003eMagnesium citrate\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eZinc\u003c\/td\u003e\n\u003ctd\u003e15 mg\u003c\/td\u003e\n\u003ctd\u003e150%\u003c\/td\u003e\n\u003ctd\u003eZinc picolinate\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eVitamin B6\u003c\/td\u003e\n\u003ctd\u003e2 mg\u003c\/td\u003e\n\u003ctd\u003e143%\u003c\/td\u003e\n\u003ctd\u003ePyridoxine hydrochloride\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eOther components: anti-caking agent (magnesium stearate), capsule (gelatine, colour: titanium dioxide). Negligible energy value, less than 1 kcal per capsule. NRV within the meaning of Regulation 1169\/2011: 375 mg for magnesium, 10 mg for zinc, 1.4 mg for vitamin B6. Pack size: 60 capsules.\u003c\/p\u003e\n\u003cp\u003eLet us start with what sets this formula apart from conventional ZMAs, because that is the point that counts at the moment of buying. \u003cstrong\u003eMost ZMAs on the market are taken as three capsules and provide roughly 30 mg of zinc, 450 mg of magnesium and 10 mg of B6.\u003c\/strong\u003e Here, everything fits into one capsule, with doses divided by two to three. That is not a flaw: it is a choice, and it has its advantages.\u003c\/p\u003e\n\u003cp\u003eThe first: \u003cstrong\u003e15 mg of zinc stays below the safety benchmark of 25 mg a day\u003c\/strong\u003e set by EFSA, which is not the case for a ZMA at 30 mg taken continuously. The second: \u003cstrong\u003e150 mg of magnesium stays well below the 250 mg a day\u003c\/strong\u003e that EFSA takes as the limit for magnesium provided by supplements. This formula is therefore easier to stack with the rest of what you take, and simpler to keep up over time. One capsule instead of three also means one pill fewer to swallow.\u003c\/p\u003e\n\u003cp\u003eOn what these three nutrients do, the authorised wordings are precise. \u003cstrong\u003eMagnesium contributes to a reduction of tiredness and fatigue, to the normal functioning of the nervous system, to normal muscle function, to electrolyte balance and to normal psychological function.\u003c\/strong\u003e \u003cstrong\u003eZinc contributes to the maintenance of normal testosterone levels in the blood, to normal protein synthesis, to the normal function of the immune system and to the protection of cells from oxidative stress.\u003c\/strong\u003e \u003cstrong\u003eVitamin B6 contributes to the reduction of tiredness and fatigue, to normal protein and glycogen metabolism, and to the regulation of hormonal activity.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eOne nuance to keep in mind: the testosterone wording speaks of \u003cem\u003emaintenance of normal levels\u003c\/em\u003e. That concerns someone whose zinc intake is insufficient, not someone whose status is already fine. Our \u003ca href=\"\/en\/collections\/zinc\"\u003ezinc\u003c\/a\u003e and \u003ca href=\"\/en\/collections\/magnesium\"\u003emagnesium\u003c\/a\u003e sections let you compare the doses product by product.\u003c\/p\u003e\n\n\u003ch2\u003eHow do you take ZMA B6?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eDose:\u003c\/strong\u003e 1 capsule. \u003cstrong\u003eLiquid:\u003c\/strong\u003e a large glass of water. \u003cstrong\u003eTiming:\u003c\/strong\u003e one hour before bed, on an empty stomach or at least two hours after the last meal. \u003cstrong\u003eFrequency:\u003c\/strong\u003e one serving a day. \u003cstrong\u003eDuration:\u003c\/strong\u003e a course of 8 to 12 weeks followed by a 2-week break, or continuous use according to your needs.\u003c\/p\u003e\n\u003cp\u003eThe “two hours after the meal” is not an affectation. Dietary calcium — dairy products above all — competes directly with zinc for intestinal absorption. A ZMA swallowed with a bowl of fromage blanc loses part of its point. For the same reason the manufacturer advises avoiding coffee and tea in the two hours before the serving.\u003c\/p\u003e\n\u003cp\u003eTwo precautions on combining, and they matter. \u003cstrong\u003eLeave at least two hours\u003c\/strong\u003e between this and any calcium or \u003cstrong\u003eiron\u003c\/strong\u003e. And if you are on a course of antibiotics — tetracyclines, quinolones — be aware that these minerals can reduce their absorption: the manufacturer mentions it, and it is a question for your pharmacist rather than for a product page.\u003c\/p\u003e\n\u003cp\u003eIf taking it on an empty stomach makes you feel sick, which does happen with zinc, take the capsule during a light meal. You will lose a little on absorption, and you will see the course through — which matters more over twelve weeks.\u003c\/p\u003e\n\n\u003ch2\u003eWho is this ZMA for, and who is it not for?\u003c\/h2\u003e\n\u003cp\u003eIt is aimed at active adults, and it suits three situations in particular: a prolonged calorie deficit, heavy sweating in training, or simply the wish to cover three micronutrients in one go in the evening. The one-capsule format makes it far easier to keep up than a three-capsule ZMA.\u003c\/p\u003e\n\u003cp\u003eIt is \u003cstrong\u003enot suitable for vegetarians or vegans\u003c\/strong\u003e: the capsule is gelatine. Nor is it suitable for \u003cstrong\u003epregnant and breastfeeding women\u003c\/strong\u003e, or for \u003cstrong\u003echildren and adolescents\u003c\/strong\u003e — those are the statements carried by the manufacturer. In case of \u003cstrong\u003ekidney or liver disease\u003c\/strong\u003e, or any ongoing medical treatment, consult a doctor before use. Traces of \u003cstrong\u003eGLUTEN, EGG, MILK, FISH and SOYA\u003c\/strong\u003e are possible.\u003c\/p\u003e\n\u003cp\u003eIt is less suitable if you are after the doses of a conventional ZMA. At 15 mg of zinc and 150 mg of magnesium, this formula is deliberately measured: if what you need is a magnesium load, you will have to top up elsewhere, and the manufacturer provides for only one capsule a day.\u003c\/p\u003e\n\u003cp\u003eWhat not to expect from it. \u003cstrong\u003eIt is not a sleeping pill\u003c\/strong\u003e: ZMA's reputation as a sleep aid is a stubborn one, but no claim of that kind is authorised, and “contributing to the normal functioning of the nervous system” does not mean sending you to sleep. If your problem is falling asleep, our \u003ca href=\"\/en\/collections\/melatonine\"\u003emelatonin\u003c\/a\u003e section answers the question better, and a doctor better still if the trouble settles in. Nor is it a hormonal booster: zinc helps maintain a normal level in someone who is short of it, it does not raise it in someone who is fine.\u003c\/p\u003e\n\n\u003ch2\u003eZMA, or magnesium and zinc separately?\u003c\/h2\u003e\n\u003cp\u003eThat is the real trade-off, and it comes down to a problem the ZMA format cannot solve.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eZinc and magnesium compete for intestinal absorption.\u003c\/strong\u003e Bringing them together in a single capsule is convenient, but it amounts to sending them to the same transporters at the same moment. Taking a magnesium in the morning and a zinc in the evening removes the problem, and lets you choose the form of each into the bargain — a magnesium bisglycinate if your digestion is delicate, for instance, rather than a citrate.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"\/en\/collections\/zma\"\u003eZMA\u003c\/a\u003e wins on everything else, and that is no small matter. One product instead of two, one serving instead of two, one price instead of two. With a supplement taken every evening for three months, simplicity is the first factor in success: the best protocol is the one you actually follow. This one-capsule version takes that logic further than most of its competitors.\u003c\/p\u003e\n\u003cp\u003eThe advice we give most often: start with the ZMA. If after two months you want to fine-tune — more magnesium, another form, splitting the dose — you will know why, and you can then move to separate products. Just check that your \u003ca href=\"\/en\/collections\/multivitamines\"\u003emultivitamin\u003c\/a\u003e does not already contain zinc, otherwise you would be doubling up without knowing it.\u003c\/p\u003e\n\n\u003ch2\u003eFrequently asked questions\u003c\/h2\u003e\n\u003ch3\u003eWhy a single capsule when most ZMAs call for three?\u003c\/h3\u003e\n\u003cp\u003eBecause the doses are more measured: 15 mg of zinc and 150 mg of magnesium, against roughly 30 mg and 450 mg in a conventional three-capsule formula. It is a choice with two concrete advantages: staying below EFSA's safety benchmarks, and having only one capsule to swallow each evening.\u003c\/p\u003e\n\u003ch3\u003eDoes it really have to be taken on an empty stomach?\u003c\/h3\u003e\n\u003cp\u003eThe manufacturer advises it, on an empty stomach or two hours after the last meal, to avoid dietary calcium competing with zinc absorption. In practice, if 15 mg of zinc on an empty stomach makes you feel sick, take the capsule during a light meal: you will lose a little, and you will see the course through.\u003c\/p\u003e\n\u003ch3\u003eDoes ZMA help you sleep?\u003c\/h3\u003e\n\u003cp\u003eNo sleep claim is authorised for these three nutrients, and we will not make one. Magnesium contributes to the normal functioning of the nervous system, which is not the same thing. The evening serving is explained by absorption precautions, not by a demonstrated sedative effect.\u003c\/p\u003e\n\u003ch3\u003eAre the capsules suitable for vegetarians?\u003c\/h3\u003e\n\u003cp\u003eNo. The shell is gelatine, of animal origin, and contains a colour, titanium dioxide. If you are after a formula in a vegetable capsule, several products in our zinc and magnesium sections offer one, to be taken separately.\u003c\/p\u003e\n\u003ch3\u003eHow long does a bottle last?\u003c\/h3\u003e\n\u003cp\u003eTwo months, at one capsule a day for 60 capsules. That corresponds almost exactly to the 8 to 12 week course advised by the manufacturer, followed by a two-week break. Allow a bottle and a half to reach the top end of that range.\u003c\/p\u003e\n\u003ch3\u003eCan it be combined with other supplements?\u003c\/h3\u003e\n\u003cp\u003eYes, provided you space them out. Calcium and iron should be taken at least two hours apart, and the manufacturer notes that these minerals can reduce the absorption of certain antibiotics. Above all, check that you are not stacking two sources of zinc: beyond 25 mg a day on a lasting basis, the surplus serves no purpose.\u003c\/p\u003e\n\u003ch3\u003eWhy magnesium citrate rather than a bisglycinate?\u003c\/h3\u003e\n\u003cp\u003eCitrate is a well-absorbed salt, cheaper than bisglycinate, with a laxative effect on transit that some people want and others put up with. Bisglycinate is the best tolerated on the shelf, but it weighs more for the same amount of elemental magnesium — hard to fit into a single capsule. That is the trade-off this format accepts. Our \u003ca href=\"\/en\/collections\/vitamine-b\"\u003evitamin B\u003c\/a\u003e section rounds out this intake if B6 is your main concern.\u003c\/p\u003e\n\n\u003ch2\u003eWhere can you buy IO Genix ZMA B6?\u003c\/h2\u003e\n\u003cp\u003eThe 60-capsule bottle can be ordered from this page, and we ship throughout France and Europe. Two months of use in a single bottle is one of the best dose-to-duration ratios on the shelf in this category.\u003c\/p\u003e\n\u003cp\u003eAt the Vendargues counter, about ten minutes from Montpellier, this is the product where we take the time to compare labels out loud: between a three-capsule ZMA and this one with a single capsule, the difference in dosage is real, and the right choice depends entirely on what you are already taking. The rest of the minerals can be browsed in our \u003ca href=\"\/en\/collections\/nutrition-sportive\"\u003esports nutrition\u003c\/a\u003e section.\u003c\/p\u003e\n","brand":"IO.GENIX","offers":[{"title":"Default Title","offer_id":51160620368199,"sku":"8435483523876","price":9.5,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0881\/9467\/9111\/files\/IO-Genix-ZMA-B6-Recuperation-Sommeil-Complexe-Hormonal-carre.png?v=1788602176","url":"https:\/\/kissnutrition.fr\/en\/products\/io-genix-zma-b6","provider":"KISS NUTRITION","version":"1.0","type":"link"}