Posted by Lao Tzu on June 8, 2008, at 15:28:09
There are a number of supplements out there that can really help with depression and energy, but the key for some of them is to start off at low dosages and gradually work your way up to higher dosages. Other supplements, like amino acids may need to be taken in higher dosages for them to help you. For example, vitamins B12 and B1 (thiamine) take some getting used to in the beginning. I didn't like either of them the first time I took them. B12 does help with depression and energy, but I would start off at say, 250mcg and work your way up gradually to 500, 750, or 1,000mcg, whatever works well for you. With B1, I would start off at 25 or 50mg and work your way up. With fish oils, I would start off with 1 or 2 capsules and spread them out during the day, say morning and at night before bed. And you might want to supplement with some evening primrose oil because you need a proper balance of omega-6s and omega-3s for optimal brain function. With N-acetyl-cysteine, I would start off with 300mg per dose spread out a few times a day, but actually, I take 600mg of NAC before bedtime. With magnesium, I would start off with 200mg once or twice per day. I couldn't take more than 400mg of magnesium per day. With zinc, I would start off with 15mg per day and work your way up according to what you can tolerate. Personally, 15mg of zinc per day works just fine for me, but some people thrive on a higher dosage. I've heard that for some of the amino acids, just taking a 500mg capsule seems way too much to start. You can always empty the veggie capsule to half if you think that 500mg is too much. However, in my experience with amino acids, I've found I needed a lot more than 500mg to feel better. For example, this is what I have taken:
Taurine: 1,000-1,500mg
Tyrosine: 3,000mg
Glycine: Anywhere from 2,000mg to 5,000mg. Caution:Watch for depressive symptoms at higher dosages. These are just the dosages of glycine I've taken, but you may need a lot less than 5,000mg.
GABA: 1,500mg or 500mg three times per day.
Glutamine (for energy): 500-1,000mgThis is just what I've experienced, but I hope it might give some of you a clue as to how much you could start off with, and I say that you shouldn't give up on a supplement after trying it one or two times. Most likely, you were either taking too little or too much.
poster:Lao Tzu
thread:833647
URL: http://www.dr-bob.org/babble/alter/20080326/msgs/833647.html