Posted by Lao Tzu on March 28, 2010, at 11:14:58
B vitamins are very essential for anyone who is depressed. They are probably more beneficial when taken with other vitamins that help depression, including vitamins E and C, zinc, manganese, magnesium and fish oil. I never liked balanced B complex pills because I think they are too simplistic to address any real deficits in B vitamins. Instead, I am a proponent of taking certain B vitamins that you may be deficient in and leaving the rest out of the picture. For example, I know I am deficient in vitamins B1, B6, and B12. I also discovered that I benefit from a little B2 (riboflavin) each day. The ones I can't tolerate well are Niacin, folic acid, and B5 for unkown reasons. Therefore, with a little experimentation you can decide which ones benefit you and which ones to leave on the shelf, so to speak. Then you have to decide dosages for each one. For example, I take at least 100mg of B6 per day, 250mg of B1, 750mcg of B12, and 50mg of B2 per day. Next, you have to decide how often to take them and the best time of day to take them. For example, I take my B1 three times per day--100mg in the morning, 50mg in the afternoon, and 100mg at bedtime. I like to take a combination of B1, B2, and B6 in the afternoon rather than the morning, although some would probably take them in the morning. You could probably take half in the morning and half in the late afternoon as well. Also, I tried different times of day take my B12. I used to take it in the morning with good results, but now I take it at bedtime because I think it helps with sleep. You have to experiment a little to find out the best time of day to take them. I've heard that you shouldn't take B vitamins after 3PM in the afternoon because they might affect your sleep, and there may be something relevant to this advice, but I don't pay attention to it. I like to take the B vitamins later in the day, and I seem to sleep fine. It all depends on personal choice. I have established a regimen that works for me, and it took a lot of effort and patience to come up with this, but I know that B vitamins in addition to other vitamins and minerals and fish oil is a sure way to beat depression. That and a good diet and exercise in some cases, but I don't rely on just a good diet and exercise. I seem to benefit more with the supplements.
poster:Lao Tzu
thread:941196
URL: http://www.dr-bob.org/babble/alter/20100322/msgs/941196.html