Posted by Lao Tzu on September 28, 2008, at 12:12:57
The key to treating depression with nutrients is to first, find the correct nutrient combinations AND the correct dosage of each nutrient that helps your symptoms. I've found some nutrients that really help with my depression, although the ones I use may or may not help you. First, B vitamins are very important in ameliorating depressive symptoms. The key B vitamins are B6(P5P), B1 (thiamine), B3(Niacin), B5(pantothenic acid), B12(methylcobalamin), and in some cases, folic acid. I take a combination of B1, B6(P5P form), Niacin, and B12 during the day. For me, 100mg of B1 is sufficient. With P5P, 25-50mg is sufficient during the day, and I take 75mg of P5P at bedtime. With Niacin, one's need for this vitamin can vary from person to person. I take the bulk of my Niacin at bedtime and maybe 250-500mg during the day. I religiously take 500mg of Niacin at bedtime. Some people may not like Niacin during the day. With B12, I take 325-350mcg during the day. Getting the correct dosage of B12 for your needs can be pretty tricky. I start off with 250mcg and if that isn't enough, I go up to 350mcg. If that isn't enough, I go up to 500mcg, and so on. You'll need a pill cutter to cut the B12 tablet into smaller pieces. B12 is only helpful if you take it with the other B vitamins, specifically, B1 and B6 and maybe Niacin too, but definitely take B12 with B6. That is important. Or, if you are B12 deficient, B12 shots from your doctor work excellently. In addition to the B vitamins, other nutrients may also be necessary. Vitamin C can help with mood. I take 250-500mg in the morning. Fish oil at a low dosage is good too for some people. I always recommend starting low, say 1 or 2 capsules per day. I usually take my fish oil in the morning. I use Eskimo-3 brand fish oil because they come in 500mg strength capsules so that I can control my dosage a lot easier. High dosages of fish oil may not be necessary or productive, except in some cases of bipolar disorder where high dosages are required for proper mood stabilization. Borage oil is also good because it helps balance your fish oil intake with omega-6 fatty acids. I take 1 borage oil capsule in the morning about 1 hour after I take my fish oil. You might not want to take fish and borage oil at the exact same time. Vitamin E is also an excellent supplement to try. With vitamin E, you want to get a sufficient amount per day, but not more than you need. The best way to do this is to buy 100IU and 200IU strength capsules, which you can get at vitamin stores and online. For me, I've found that 100IU is more than enough during the day, and 300IU at bedtime is excellent for good sleep. A good 100IU strength vitamin E supplement is Solgar brand because it also contains mixed tocoperols. I've discovered that taking 400IU strength capsules is way more than I need, especially during the day. So, the key nutrients for some people are B vitamins, Vitamin C, Vitamin E, fish oil and borage oil. Other supplements that are helpful include magnesium, calcium, zinc, and Vitamin D. Vitamin D may be more necessary during the winter months for people with depression. For good sleep habits, I take a combination of Niacin (500mg), P5P (50-75mg), vitamin E (300IU, which seems to work better than 200IU), and 1/4-1/2 of a 3mg tablet of melatonin. Hope this helps some of you.
poster:Lao Tzu
thread:854608
URL: http://www.dr-bob.org/babble/alter/20080612/msgs/854608.html