Posted by Larry Hoover on July 4, 2003, at 9:17:37
In reply to hey larry ! I need some advices from you, posted by tepiaca on July 2, 2003, at 23:38:19
> hi larry
> Ive read that you believe alot on suplements to have a well functioning of the brain .
> Can you tell me what suplements I should take to reduce depression and anxiety???
> Actually Im on Zoloft 50mg , Shintroid 25mcg , klonopin .25 mg , and amitryptilne 12mg . Im also taking 1g of fish oil (wich help me with my anxiety and depression)
> I hope you can help me larry
>
> TepI'll do my very best.
The fish oil dose could easily be raised. You could take five or more times that amount, but whatever you tolerate is the upper limit.
The most important vitamins for depression and anxiety are water-soluble. That means you have to take them frequently, but it also means they're virtually non-toxic (within reason).
Depression and anxiety are often associated with extra activity in stress hormones throughout the body. This has two effects. It increases the need for certain vitamins directly. And, it increases the amounts of these vitamins lost to urine.
So, core vitamins would be the water-soluble B-complex, and vitamin C.
B-complex is sold as a mixture of all the different B-vitamins, in a balanced combination. Taking just one B-vitamin, for example, can simultaneously increase the demand for others in that class, while hiding the negative effects until damage to the body occurs. That's why B-complex formulations were developed. You'll get thiamine, riboflavin, niacin, pyrridoxine, blah blah.....all in one pill.
They're usually sold with descriptive names like "B-50", "B-80", or some such. What that means is you're getting 50 miligrams (or micrograms, in appropriate cases) of each nutrient, or 80, or whatever the label suggests.
B-complex is generally inexpensive. You can take it three times a day, if you want to. However, some people find it stimulating, so you may have to avoid late-day doses if you get insomnia from it. Your urine will take on a bright yellow hue, but that is simply proof that your blood is full of nutrients. All the cells in your body needing vitamins have to get them from your blood. The fact that your kidneys aren't "smart" enough to leave the good stuff there doesn't mean you're not getting benefits before you create "expensive urine", as some detractors argue.
Vitamin C is necessary for neurotransmitter synthesis (and a whole lot of other things, too). I recommend 2 grams a day.
In addition to the B-complex, you can also add extra amounts of the following B-vitamins:
Folic acid. Supplemental folate has been shown to convert antidepressant non-responders into responders. It has also been used alone as an antidepressant agent for many years. You could take up to 5 mg a day, but start at 1 mg, and see what happens.
Niacinamide. The -amide part is important. Niacinamide has anti-anxiety properties all on its own. You can take 500 mg four times a day. Or less (of course). You can also try NADH, which is a special form of niacin, but we'll leave that for now.
B-12. There are two more common forms of this coenzyme, cyanocobalamin (the more common), and methylcobalamin. Despite "standard medical wisdom" that you only need a few micrograms a day of this nutrient, many people take thousands of times that amount, with good results. Just so we're clear, 1000 micrograms = 1 miligram. You can find many suppliers of 1 mg B-12 supplements. Methylcobalamin is better, but either one is good. 1 mg a day is a good start.
Minerals
Magnesium is probably a good idea. The same "urine dumping" phenomenon that depletes water soluble vitamins also depletes magnesium. Oral magnesium tablets can cause diarrhea, so you need to be careful of the dose. You'll just have to find the amount that's right for you. You should start at around 300 mg a day. Most people find that it helps sleep, so they take it at night. Don't use magnesium oxide. Anything else is OK.
Zinc. Most people don't get enough zinc. Add in special health concerns, and zinc deficiency is almost guaranteed. 30-50 mg/day, zinc gluconate or chelated zinc.
Selenium. There's a lot of controversy around this one, but selenium supplementation has been shown to improve the mood of "normal" people, as well as depressives. 200 micrograms a day, from selenium yeast. If the label doesn't mention yeast, it'll say "natural source", or something like that.
This may seem like a lot, but I don't think it is. You have to give your body every chance to deal with the stress it's under. It needs raw materials to do that.
I'd be happy to answer any questions (though I'm not around every day, for a while).
Take care,
Lar
poster:Larry Hoover
thread:238892
URL: http://www.dr-bob.org/babble/20030701/msgs/239184.html