Regen PM is a sleep-aid by HighT belonging the Pro Formula Five Series along with Turbo T. It contains ZMA as well as a few other sleep-enhancing ingredients, although we question the doses of some of them…
ZMA is a specific combination of Zinc, Magnesium, and Vitamin B6 which became popular around the turn of millennium after a 2000 study found that human subjects taking ZMA experienced increased Testosterone compared to subjects taking a placebo.
Unfortunately, this study not only had a massive conflict of interest (one of the researchers was also an equity holder in the company that original developed ZMA, but the findings were also never been replicated.
ZMA may be useful for attenuating exercise-induced declines in Testosterone due to Zinc content alone, but will not outright increase Testosterone levels in those who already receive plenty of dietary Zinc.
ZMA is often purported to cause vivid dreams, although this claim has never really been studied directly. Although Magnesium has implications for helping achieve better sleep, only Vitamin B6 would theoretically be the cause of vivid dreams.
In the context of Regen PM, ZMA functions as more of a support ingredient, helping to encourage healthy Testosterone levels (due to Zinc) and potentially slightly improving sleep (due to Magnesium).
Phosphatidylserine is a phospholipid component of cell-membranes which is usually extracted from Soy, though can also be found in the brains of all mammals. Although it has not been studied directly with regards to improving sleep, it has been shown to lower Cortisol and perceived stress, both things that may aid in sleep.
HighT Regen PM uses a high quality, standardized form of Phosphatidylserine known as SerinAid, but appears to contain a pretty low dose relative to what has been used in studies to achieve the benefits discussed above.
GABA is the primary inhibitory (downer) neurotransmitter in the brain, as opposed to Glutamate which is the primary excitatory (upper) neurotransmitter. While increasing GABA levels in the brain certainly has an anxiolytic effect, supplemental GABA cannot effectively cross the blood-brain-barrier so supplementation with GABA itself isn’t really an effective way of increasing it in the brain.
That said, the subjective (user-based) reports of GABA enhancing sleep quality and time to sleep are so pervasive at this point that there does appear to be something to it. Unfortunately, Regen PM contains a very low dose relative to what is commonly used for improving sleep.
5-HTP is the direct precursor to the “happy” neurotransmitter Serotonin, which plays a vital role in sleep. Though the relationship between 5-HTP supplementation and sleep quality remains under-researched, a 2010 study found that a combination of 5-HTP and GABA was able to enhance sleep quality in humans.
Although this cannot be attributed to 5-HTP alone and not GABA, Regen PM does contain both ingredients so the same benefit may exist in this case as well. That said, we don’t know the dose of 5-HTP used and based on the proprietary blend, it appears quite low.
Due to its role in promoting sleep, supplemental melatonin has been used to correct and treat mild sleep disorders, as well as by people who experience mild sleeplessness. All evidence suggests that melatonin works very well when it comes to promoting sleep.
Overall, Melatonin is probably the most effective, extensively-researched ingredient in Regen PM and may be responsible for much of the benefit. It is also one of the only ingredients in Regen PM that is definitely not under-dosed, since even doses as low as .5mg have proven effective for the afore-mentioned benefits.
THE BOTTOM LINE:
Regen PM may decrease the time it takes to fall asleep as well as cause deeper, more restful sleep, but the benefits can mostly be attributed to Melatonin, as the other ingredients are either ineffective or just under-dosed on a per serving basis. There are certainly better sleep-aid supplements available for a way better price, so we don’t really recommend this one.
[expand title=”REFERENCES” tag=”h5″]
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- Wilborn, Colin D., et al. “Effects of zinc magnesium aspartate (ZMA) supplementation on training adaptations and markers of anabolism and catabolism.” J Int Soc Sports Nutr 1.2 (2004): 12-20.
- Koehler, K., et al. “Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement.”European journal of clinical nutrition 63.1 (2007): 65-70.
- Kilic, Mehmet. “Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc.” Neuro endocrinology letters 28.5 (2007): 681-685.
Kingsley, Michael I., et al. “Effects of phosphatidylserine on exercise capacity during cycling in active males.” Medicine and science in sports and exercise 38.1 (2006): 64-71
- Powers, Michael E., et al. “Growth hormone isoform responses to GABA ingestion at rest and after exercise.” Medicine and science in sports and exercise 40.1 (2008): 104-110.
- Kunz, Dieter, et al. “Melatonin in patients with reduced REM sleep duration: two randomized controlled trials.” Journal of Clinical Endocrinology & Metabolism 89.1 (2004): 128-134.
- Brzezinski, Amnon, et al. “Effects of exogenous melatonin on sleep: a meta-analysis.” Sleep medicine reviews 9.1 (2005): 41-50.
- Cajochen, Christian, et al. “Melatonin and S-20098 increase REM sleep and wake-up propensity without modifying NREM sleep homeostasis.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 272.4 (1997): R1189-R1196.