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Re: Larry -- need info on supplement doses » psychlover

Posted by Larry Hoover on December 14, 2003, at 10:05:54

In reply to Larry -- need info on supplement doses, posted by psychlover on December 13, 2003, at 20:32:57

> Hi Lar,
>
> I just took your advice and bought some supplements to help me with depression/panic/obsession. I am on Wellbutrin and Lexapro now. I have been taking a multivitamin every day. I have bought some supplements that you suggested, and I wanted to know what dose you would recommend for a 30 yr old man who weighs 170 lbs. Thanks.

You're the perfect size....the "standard person" is pretty much you.

> Vit C

up to 6 grams per day, but 1-2 grams is probably a good target dose. Split doses to avoid reactive diarrhea. Fine with meals.

> Vit E

Up to 1600 IU/day, but 800 is fine. Take with fatty meal.

> Vit B-50

1-3 per day/with meal. Some people feel sluggish at higher doses.

> Folic Acid

In addition to the B-50, I take it. 200-400 mcg/day, with meal.

> Niacinamide

Up to 500 mg, four times a day. More effective on an empty stomach, but may cause a little upset.

> Zinc

30-50 mg/day, with meal.

> Selenium

200 mcg/day, with food. If you suspect mercury toxicity in any way, or you wish to see if selenium loading enhances mood (it does, if you're deficient to start with), you could go to 600 mcg/day for 4-8 weeks, then back down to 200.

> Magnesium

This is quite variable, if anecdotal reports are representative of response (people may be more likely to report the weirder outcomes). A minimum target would be 300 mg elemental mag, but some do quite fine on 2 or 3 times that amount. Split the dose, and take with meals. Some people find it helps with sleep, if taken q.h.s. ("at the hour of sleep", i.e. at bedtime).

> Fish Oil

Maintenance dose would be at least 3 grams/day. Some people take ten times that amount. Always take with a substantial meal, and it's best if the meal has a high fat content, but substantial meal is more important than fatty meal (if you have to make a choice). Start low, and increase the dose gradually. You don't want to just start taking 30 caps a day.

> Thanks a lot for all your help, Lar!
>
> -psychlover

My pleasure. You may want to bring individual supps "online" at weekly intervals, to see if there is an obvious effect that would influence your dosing or schedule of the supp. If you start a whole bunch of things all at once, and there's some kind of problem, you won't know what's doing what.

Lar

 

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poster:Larry Hoover thread:289491
URL: http://www.dr-bob.org/babble/alter/20031204/msgs/289602.html