Posted by Larry Hoover on July 3, 2004, at 10:27:38
In reply to sevely depressed b complex? omega 3? advice plse, posted by crazychickuk on July 1, 2004, at 3:44:26
> is b complex and omega 3 dangerous? r there any side affects? -anything else i can look into? i am severly depressed with anxiety used to be the other way round.
>
> thanksNo, there is no danger from B-vitamin use, or omega-3 fatty acids, if taken in reasonable amounts. The only issue would be if you are on blood-thinners for medical reasons. You should consult your doctor if that is the case.
Just based on your history (and my knowledge of nutritional intakes in the United Kingdom), I can almost guarantee that you are malnourished. You may be following the suggested healthy diet ideas promoted by governmental health agencies, but what is seldom mentioned is that those recommendations presume you are healthy. No allowances are made for adverse health, and special needs arising therefrom.
You're absolutely on the right track, with your questions. B-vitamins and fish oil are just what you need. And certain minerals.
I don't know how vitamins are marketed in the UK, though. You want to take a B-complex (something that has a blend of all the B-vitamins in it), and you want to take it at much higher doses than the minimum daily suggested intakes (in the US, that would be RDA or RDI). You want to get the B-vitamins at about 100 mg or micrograms per day (each has its own dose, but if you are getting e.g. 25 mg riboflavin in a B-complex, you might take four tablets per day). They're usually balanced so that you get the right proportion of each B-vitamin. You just want to get the total dose up. Your urine will stain yellow, but that's a good thing.
Particularly in response to your symptoms, in addition to the above, you should take vitamin B-12 at 1,000 mcg/day, for at least one month. Unlike the other B-vitamins, it is stored in the liver.
Also, in response to your symptoms, you can try taking niacinamide (NOT niacin, niacinAMIDE). At 500 mg, up to four times a day, it can help reduce anxiety by directly influencing GABA receptors.
Fish oil will help calm you (most likely). Nothing is guaranteed, because we're all a little different in our own unique ways, but this should help you. You may not tolerate it well at first, though, so always take it with a large meal, and preferably one with a fair bit of fat in it. You want to take at least 5 or 6 grams of fish oil a day, but like I said, you may have to work up to that.
The other issues are mineral concerns. You are almost without doubt deficient in selenium. The UK intake of selenium is among the lowest in the world, and your government is presently developing plans to supplement foodstuffs with selenium. You should be taking at least 200 mcg selenium per day. Note well, that is micrograms. You would benefit from 20 or 30 mg of zinc. And, particularly in response to your anxiety, magnesium supplements may do wonders. You should aim for 500 mg/day magnesium, but this is another nutrient that can cause digestive upset (diarrhea in particular). If the upset occurs, take half as much, and work back up over time. Your body will adjust to the supplement. To ensure uptake, you also need vitamin D3.
It sounds like a lot, and it means swallowing numbers of pills. Think of the pills as healthy food concentrates. You may have remarkable positive effects, or results that are more subtle.
It's a lot to take in, all at once. I expect you'll have questions, and I'm happy to answer them.
Lar
poster:Larry Hoover
thread:362201
URL: http://www.dr-bob.org/babble/alter/20040613/msgs/362782.html