Posted by Lao Tzu on September 23, 2008, at 11:00:36
I have found that some supplements are best taken during the day, say in the morning, and some supplements are best taken at bedtime. For example, Niacin, magnesium glycinate, taurine, P5P (which is a superior form of B6) are probably best taken at bedtime. However, I do take a little P5P in the morning with good results. I have also taken taurine, about 1,000mg, during the day with some positive results, but taurine might work better if taken just before bed. Both magnesium glycinate and taurine are both calming to the mind, so they might have the added effect of helping with sleep. Loading with Niacin at bedtime seems to help me the best as I don't like taking Niacin during the day. I would say at least 500mg of Niacin at bedtime, and maybe a little more if you can tolerate it. I take the bulk of my P5P (B6) at bedtime, about 75mg, and then another 25mg in the morning. Fish oils are excellent for improving mood. For me, it's better to take them in the morning. Dosage is important with fish oil. Too little of it, and it won't do much for mood, and too much and it can make me apathetic. Be patient with fish oil. It may take a month or two to really get used to it. I take a little B12 in the morning, about 250mcg, but some people might need more. I also take borage oil, as some people have deficiencies in their omega-6 fatty acids. I don't take the fish oil and borage oil together. Instead, I take the fish oil first thing in the morning, wait a couple hours, then take the borage oil. Magnesium and calcium are important too. You can take a combined Mag/Cal supplement in the morning, but I've discovered, at least for me, that it works better to take my Calcium in the morning and my magnesium at bedtime, or vise versa. Dosage of Magnesium and Calcium is very important. At least a 1:1 ratio is sufficient, and some people have a greater need for these two minerals than others. I stay on the low side with both. In other words, I take about 300mg of calcium in the morning and 200mg of magnesium at bedtime. This seems to work for me. Some people will need higher dosages of magnesium per day for help with depression. It's all in what you can tolerate and what improves your symptoms. Both of these minerals can help with insomnia, too, but I've found that good sleep might depend on various nutritional deficiencies (at least in bipolar depression), not just magnesium and calcium. For example, a combination of Niacin, P5P, vitamin E, and melatonin, along with either calcium or magnesium really helps me get a good night's sleep. Proper intake of certain B vitamins, like Niacin and B6(P5P), may be essential to good sleep architecture, at least for me they are, but also vitamin E and a small amount of melatonin are essential for me since Bipolars may have problems with melatonin production. Vitamin E is a good vitamin to take if you are bipolar. I find that I need at least 200IU at bedtime for good sleep. I've also discovered that vitamin E can be helpful when taken during the day, say in the morning or afternoon, but I've found that the 100IU and 200IU capsules work best for me, and the 400IU capsules are way too much for daytime use. Vitamin B1 (thiamine) seems essential for me for overall improved mood and a little energy. I have found that taking 100mg in the afternoon helps me. Vitamin C is also good for mood. Probably most people don't realize this. I take 250mg in the morning with my other supplements, which is a very small dosage. Some people might do better on higher dosages spread out through the day. I've noticed that I need at least 250mg of vitamin C in the morning for mood, and I've found that real high dosages of vitamin C, say more than 2 grams per day, really don't help any more. I believe there's a limit to how much vitamin C your body will utilize per day, though I've heard that as much as 6 grams of vitamin C per day was needed for symptom relief in some depressed people. Personally, anything more than 2 grams per day doesn't do anything more for me. But that's just me. You might do better on more or less. But I think at least 250-500mg is very helpful in bipolar disorder.
poster:Lao Tzu
thread:853616
URL: http://www.dr-bob.org/babble/alter/20080612/msgs/853616.html