rik1 What should I do for depression?

[rik1]

Hi
In the last 5 years I started to get depressed, it keeps getting worst. Also I have social anxiety my whole life, but not severe.
During this time I tried several supplements, nothing worked. Here is the list of things I tried.
- 5htp.
- Sam-e (it may have helped a bit, but terrible side effects on digestive system, so I had to stop).
- St. john's wort.
- b-complex.
- chamomile extract.
- saffron.
- l-tyrosine.
- vitamin d.
- epa/dha ( ~%85 epa).
- Magnesium ( citrate , malate ).
- Turmeric.
- l-methylfolate.
I did not use these at once, but a combination of 3-4 of them at a time over the last 5 years. No results. Some of them I still use. Some I only gave a try for 30 days then stopped.



Currently I take the following supplements for depression:
- l-tyrosine 500mg/day
- Turmeric 500mg/day
- l-methylfolate 1.5mg/day
But I plan stop taking the first two. And increase l-methylfolate to a much higher dose. Maybe 8mg/day.

Also I take these, but not for depression:
- Multivitamin, once a day
- Magnesium + calcium + zinc (250mg,250mg,5mg) once a day.
- epa/dha (590mg/130mg)/day.
- Borage oil  1000mg/day.
- Flax seeds oil 650mg/day.
- Chamomile extract (300mg*3)/day.


I have several questions
 1- what other supplements should i  try for depression/social anxiety? Specially for depression.
 2- Is it a good idea to increase l-methylfolate(metafolin) to 8mg/day?
 3- Am I taking too much supplements that will harm me on the long run? (I'm not on any medication)
 

[KarenB]

Hi Rik1,

 

I'll move this to the intro section so you can introduce yourself and get some answers there.  Nice to have you here .

[ChessieCat]

Hi rik1

 

Welcome to SA.  It's lovely to see a member who has not got caught on the merry-go-round of antidepressant medication.  It's also great they you are trying different things to try and help yourself.

 

I don't have any suggestions regarding supplements, but wanted to let you know about CBT or Cognitive Behaviour Therapy.  Last year I did an online workshop which I found very helpful.  It is a government-funded NSW, Australia, course run through a university here, so unfortunately it wouldn't be available to you.  However I did find a Self Help CBT course online at getselfhelp.co.uk that is very similar and may help you to learn strategies for coping.  SelfHelpCourse

 

There are many members here who would probably love to turn back the clock and not have been put on ADs.  I hope you are able to stay drug-free.

 

All the best.

 

CC

[nz11]

Hi rik1 welcome.

 

i like cc's suggestion of cbt.

Have you tried toastmasters that could be useful also.

 

This is a site for helping people withdrawal off of psych drugs.

I assume you have never taken any drugs (legal or illegal)  and lucky you.

 

Those are interesting questions. Could the supplements shop person have some good answers for them. 

 

I'm not into labels but i am sorry you have been struggling with psychological distress for some time now.

 

For a virgin brain i think psychological approaches to distress are very helpful are you able to find someone to talk things over with who can provide unconditional positive regard and perhaps challenge beliefs/worldviews. That could be useful imo.

 

Setting goals and having something to look forward to , exercise, diet, good sleep, persue interests or hobbies, do some study, spend time in nature, spend time with friends, Volunteer in a small way in something. These are all things that i think may be helpful in supplementing the supplements.   

[JanCarol]

At a quick glance (I am not a naturopath, just someone who has researched herbs and supplements for personal use) it looks like you've got some good things going on - you've discontinued some useless and unhelpful supplements, and stayed on some good ones.

 

Not knowing your symptoms, or history, a few things stand out.  FIRST - IT IS BEST TO GET BLOODWORK DONE to ensure you get your personal nutrition right.  Go to a natural doctor, osteopath, naturopath, or other health practitioner who will look at your mineral profile, b-vitamins, and other inflammatory measures and risk factors. Keep a copy of your results, and learn them.  Get them done at least annually to see what is changing and track your symptoms against them.  Going to the health food store is fine - but bloodwork gives you guidance instead of guesswork.

 

Fish oil is good.  You cannot feel it working, but it will smooth out your mood.  Omega-3 fish oil will give you ideas about how much to take.

 

Magnesium should not be taken with calcium.  They cancel each other out.  Magnesium should not be in oxide form, and even with your extensive supplement experience, I'd lay bets that your little combination is magnesium oxide.  Magnesium

 

Zinc is an amazing, underestimated supplement.  Again, you should determine your dose according to bloodwork.  The reason zinc is so effective is it counterbalances copper, which is associated with emotionally erratic states.   It is better to buy zinc picolinate, as that is the form which is absorbed best in bloodstream according to clinical trials.  Again, it should not be in a combination supplement - you can take it with magnesium or calcium, but it's better to buy it independently, so you can determine your dose seperately from mag and cal.

 

(just a note:  cannabis binds to copper - if you are attracted to cannabis, it may mean that you are somehow trying to control your copper.  Using zinc to do this instead may easily decrease your desire for cannabis.  In other notes:  cannabis, unless medically prescribed, can cause problems in mood, especially in young folks aged 16-25.  I would say this is not a great age for alcohol, either, except that's when people generally enjoy drinking the most.  

 

Boron is a cofactor for all of these minerals, consider a small amount each day to aid in the use of them in your bones, cardio system, and brain.

 

They l-tyrosine helps some, but not others.  N-Acetyl-Cysteine seems to be a good precursor that is less dangerous than 5HtP or tryptophan.  Some folks swear by l-Glutathione, which I also take, but cannot "feel."  Other aminos I could take or leave.  There's a whole stack of them to try - but it's better to do it with guidance - some are not to be taken with others (avoid supplements that combine them in a scattershot approach), some are better in morning, some in evening, some with food, some away from food.  A professional would need to guide you through the aminos.  

 

But the turmeric is an awesome all round supplement for inflammation, digestion, health and well being.  Make sure it's got bioperine (black pepper extract) to enhance its bioavailability.

 

B vitamins.  Your methylfolate is a very high dose.  I would not increase it, and would be inclined to decrease it until you get bloodwork done indicating that it is needed.  It is a "fashionable" supplement, but not the be-all and end all of supplements, and has its risks in the long term:  see:  http://survivingantidepressants.org/index.php?/topic/1328-deplin-the-l-methylfolate-swindle/

 

B3 (niacin)is often used as a mood stabilizer, while B6 (or P5P) can be helpful for low energy depression.  B12 is often depleted in our western diet, and is essential for conversion of energy - if you are vegan or vegetarian, you need this supplement.  

 

Check your multivitamin - it is likely to have small amounts of all kinds of stuff bundled together in an unhelpful fashion. It may even contain folic acid, which should not be taken with methylfolate.  Also, if it contains iron, is should not be taken with calcium.  Multis are a cheap way to "make sure" you get all the things you need, but not really good for micronutrient healing.

 

If I were to add anything to your regime, it would be - bloodwork.  A vitamin D level test.  A 10 minute daily walk in the sun.  Then, depending on your levels, a vitamin D supplement, with Vitamin K as a cofactor.

 

If I knew your age, there might be other things to consider.

 

Get thee to a practitioner, get your bloodwork done, then choose individual supplements carefully.