The Hilbert Schmidt version of the commutator theorem for zero trace matrices

Let A be a m × m complex matrix with zero trace. Then there are m ×m matrices B and C such that A = [B,C] and ‖B‖‖C‖2 ≤ (logm + O(1))‖A‖2 where ‖D‖ is the norm of D as an operator on `2 and ‖D‖2 is the Hilbert–Schmidt norm of D. Moreover, the matrix B can be taken to be normal. Conversely there is a zero trace m × m matrix A such that whenever A = [B,C], ‖B‖‖C‖2 ≥ | logm−O(1)|‖A‖2 for some absolute constant c > 0.