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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 5 of 5. This is the beginning of the thread.
Posted by lnldy on November 10, 2003, at 23:08:35
Could someone please help me. I NEED an alternative approach to deal with GAD. I've been reading alot and found info on Inositol, then more info on SamE. What roll do the B vitamins play with SamE and where does Inositol come into play. My Herb lady told me that fish oil has nothing to do with anxiety only heart issues. Although that is not what I have read. What's the deal? How do you know how much of what to take and what not to mix? Maybe someone can recomend a good book with specifics on this.
Where do I start.
I don't mean to sound desperate but I am.
Thankyou
Posted by JLx on November 11, 2003, at 6:23:13
In reply to Inosito,SamE,Bvitamins,Folic acid?????HELP!!!, posted by lnldy on November 10, 2003, at 23:08:35
> Could someone please help me. I NEED an alternative approach to deal with GAD. I've been reading alot and found info on Inositol, then more info on SamE. What roll do the B vitamins play with SamE and where does Inositol come into play. My Herb lady told me that fish oil has nothing to do with anxiety only heart issues. Although that is not what I have read. What's the deal? How do you know how much of what to take and what not to mix? Maybe someone can recomend a good book with specifics on this.
> Where do I start.
> I don't mean to sound desperate but I am.
> ThankyouHi,
My first suggestion to get you started is to check the archives on this board/site for those subjects as there's lots of info there.
You will probably also have to experiment quite a bit.
Otherwise, I would start with magnesium. See my previous posts on this, as I bang this particular drum quite regularly. :) Most people are deficient in magnesium -- even those who may think they have it covered from their multiple as the type of magnesium in most multiples is a not-very-absorbable one (magnesium oxide). Magnesium is involved in many, many body functions so if you're deficient at all, supplementing with it will be bound to make you feel better....because it just helps everything work better.
I would recommend magnesium glycinate particularly as the glycine that's combined with the mg is also a calming type amino acid. Some brands may not be the right thing. I recommend Carlson's brand as being reliable. You can get it at a good price at Vitamin Shoppe, for one source. Another good type is magnesium taurinate (Cardiovascular Research brand) as it's reputed to not have the diarrhea-type symptom at higher doses. Most types, if you take them in smaller amounts throughout the day, can be fairly well tolerated though. Magnesium malate is one I like and is easier to find. Mg citrate is easy to find also but a little harsher, in my experience. Also try a relaxing bath in Epsom Salts as that's magnesium sulfate.
You can't go wrong with B vitamins either for stress and anxiety. Be sure to take a complex, so you get a balance.
Fish oil won't hurt, and might help improve mood in general -- unless you're pyroluric, is my understanding.
Adjusting your diet to avoid sugar or other possible "food allergies" such as wheat or dairy might also be helpful.
See the other threads on inositol as some people have had some good luck with that. But my recommendation is to consider supplementing with magnesium FIRST and in addition to other things as it may potentiate their good effects.
The RDA in the U.S. is 350-400 mg, but in Canada it is 600 mg...and that's for an "average" person, whoever that is. ;)
http://www.healthy.net/asp/templates/column.asp?PageType=Column&Id=74
"The best food sources of magnesium are vegetables like buckwheat (kasha), mature lima beans, navy beans, kidney beans, green beans, soy beans (including tofu), blackeyed peas, broccoli, spinach, Swiss chard, oats, whole barley, millet, bananas, blackberries, dates, dried figs, mangoes, watermelon, almonds, Brazil nuts, cashews, hazel nuts, shrimp, and tuna.
When you are chronically stressed, you can become magnesium deficient even if you eat these foods regularly."
Posted by lotus on November 11, 2003, at 14:25:27
In reply to Re: Inosito,SamE,Bvitamins,Folic acid?????HELP!!! » lnldy, posted by JLx on November 11, 2003, at 6:23:13
Just a word of caution.Do not mix SAM-e with inositol.Try one or the other separately.I tried mixing them and ended up kneeling over the toilet and relieving myself of that days lunch.
Posted by Larry Hoover on November 12, 2003, at 6:12:51
In reply to Inosito,SamE,Bvitamins,Folic acid?????HELP!!!, posted by lnldy on November 10, 2003, at 23:08:35
> Could someone please help me. I NEED an alternative approach to deal with GAD. I've been reading alot and found info on Inositol, then more info on SamE. What roll do the B vitamins play with SamE and where does Inositol come into play.
That question alone could take a book-length answer. I've put a few links down below to various threads that have been bounced around before; you're the first person to look for nutrition and supplement ideas for GAD.
Simply put, B-vitamins are cofactors for enzymes. Taking a B-vitamin supplement is like putting new batteries in a toy car; it just goes better.
SAMe may or may not be suitable for you, as an individual. For some people with GAD it's a godsend, for others, it was sent from the other direction.
> My Herb lady told me that fish oil has nothing to do with anxiety only heart issues.
Your herb lady is wrong. Fish oil is strongly recommended for GAD. It helps receptors function better, and reduces the effects of oxidative stress, which is part of the vicious cycle of GAD perpetuating the tendency to anxiety.
> Although that is not what I have read. What's the deal? How do you know how much of what to take and what not to mix? Maybe someone can recomend a good book with specifics on this.
There is a good book list in the second link, below.
Be prepared to do some experimentation. Your body is unique, but recommendations are kind of the average for all people. You may do best on somewhat more or somewhat less than what you see recommended.
> Where do I start.
See below.
> I don't mean to sound desperate but I am.
It's OK to feel desperate around here. We understand.
> Thankyou
http://www.dr-bob.org/babble/20031105/msgs/277622.html
http://www.dr-bob.org/babble/20030728/msgs/247312.html
http://www.dr-bob.org/babble/20030802/msgs/248465.html
Simple recommendations:
magnesium: mag glycinate seems to be winning the anecdotal vote. You want to take enough to get between 300-500 mg of elemental magnesium/day. Try and split the dose up, and take it with meals. If you get diarrhea, back down on the dose for a week or so, then gradually try and increase it again. Take some vitamin D to help with uptake.
zinc: 30-40 mg/day
selenium: 200 mcg/day
fish oil: start at 3,000-5,000 mg/day (that's three to five fish oil caps). Take with a large fatty meal. Work up the dose as tolerated. Take with vitamin E 400 IU.
B-vitamins:
Take a B-complex, a blend of all the B-vitamins. They're usually given a number like B-50 (contains 50 mg or mcg of each B, as appropriate) or some such. Get B-100 equivalent in you every day.
In addition, on top of the B-complex:
niacinamide (not niacin), up to 500 mg, up to four times per day. This has a direct effect at the GABA receptors, and acts something like a natural benzo. It makes the calming effects of other stuff work better.
B-12, 1,000 mcg/day
I don't know much about inositol as a mono-therapy. I prefer using lecithin and phosphatidylserine. Soya lecithin has three of the four phospholipids in it (including some inositol), and PS is the missing one. I find that a few teaspoons a day of lecithin granules(with PS, 1,000 mg) is a mellowing influence, and it ensures that the fish oil will be more effective as well.
The second Babble link has a pretty extensive herb suggestion list, but personally, I would strongly recommend either St. John's wort or Siberian ginseng for long-term effects, kava for short-term use.
Lar
Posted by jay on November 14, 2003, at 3:38:49
In reply to Inosito,SamE,Bvitamins,Folic acid?????HELP!!!, posted by lnldy on November 10, 2003, at 23:08:35
Hello....as I mentioned to a poster below, you may be best to try one at a time, and see which affects you the best. I am still a fair bit skeptical of using fish oil as a main ingrediant for anxiety and depression. I don't think it would hurt to take a smaller amount, though. I also haven't seen any research on using SamE for anxiety.
There are also many other routes you can read up on and research, like herbs and amino acids. Try not to limit yourself if possible.
Best wishes,
Jay
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