(Part 3) Top products from r/Supplements

As someone with mood issues most of my life, I can relate, but it sounds like you have something more going on then just depression.

Depression with agitation and suicidal ideation can be indicative of anything from bipolar spectrum to autism spectrum to just simply needing a vacation, and requires a proper diagnosis (hence why you should figure this out in therapy before taking drugs or supplements for that matter).

The fact SSRIs are making you more agitated in a different way is also counter intuitive to the issues you're trying to address, and as I said will likely get worse the longer you keep taking meds. At most you likely need herbs or something mellow to help calm you down, and help you relax, not amp you up.

You clearly have a lot on your plate with kids, and wife. So what you need to figure out is what is the source of your agitation?

Are you stressed out? Not enough money? In debt? Not sleeping enough? Poor diet? Too much fast food? Burnt out from work? Need to rekindle things with your wife? (No need to answer these publicly, just something for you to think about.)

You need to ask yourself these kinds of questions and figure out what is going on. Taking substances to solve your problems isn't going to actually solve them, even if they're from a doctor.

That's why meditation is so important, it gives your mind the ability to take a break, as well as allows you the ability to tap into your intuition and focus on whats really important to you. I really recommend a meditation application that can help guide you through the process. I personally use Headspace but theres a few others out there that are free.

As for your psychiatrist, they are in the business of pushing drugs on people. That's their job, that is what you're paying them for, so keep that in mind. Trust your intuition, and listen to your body. If something doesn't feel right to you, then pay attention, and don't just disregard it.

As for a psychologist, a month is not enough time to determine anything. If you don't like your psychologist then find another one. It could take a few different psychologists to find one you like, try mixing things up. If your current psychologist is a man, maybe try a woman? Or vice versa. I tend to do better with female therapists for some reason, not sure why.

Anyhow, it might take months or even years of therapy to work through some issues, there is no easy fix, and you should be suspicious of anyone who claims to have an easy fix.

Everything I'm recommending to you is hard, from meditating daily, to working out, and eating properly. These things take determination, and follow through.

When it comes to food, this is also a major one. For example, I cannot eat a lot of carbs or sugar, or caffeine. Stimulants make me agitated. I now mostly just eat organic meats, salads, and veggies. No breads, pastas, processed foods, fast food, etc. I drink herbal teas now, and when I'm tired I meditate, or nap instead of trying to push through it. Sleep is also critical to mental health and needs to be prioritized. It's amazing how much better your brain functions when you're actually relaxed.

As for supplements, if you are going to take anything, I would highly recommend omega-fatty 3 acids with vitamin d. The recommended doses are typically pretty low, and for more severe cases like yours its better to take higher doses. I take 4 of these fish oil with vitamin D per day every morning: http://www.amazon.com/Nordic-Naturals-Ultimate-Omega-D3-Supports/dp/B002CQU550

The recommended dose is 2 per day, but it wasn't enough for my brain. Anything over 4 per day and I start to get a little dizzy, so you might have to play around with it and find what works for you. Omega fatty 3 acids have been shown to reduce agitation in some individuals (although they don't work for everyone).

Anyhow, good luck, and let your wife know you're working on it and committed to figuring this out and just need some time. Let her know the drugs may not be the best option and you're looking for other solutions. Show her that you care, and are working on it, and most importantly let her know that not only are you doing this for her, but yourself as well.

Yes it will help, but you want EGCG, the most important molecule in green tea. I like this one from Now Foods. Many people use more supplements like Yohimbine, MCT oil, EC stack, naringen, forskolin, synephrine, all kinds of stuff for cutting, but if you're making good progress already you don't really need all that, especially at 18. I think EGCG would be a good addition with basically zero side effects, other than positive things like more energy and focus. You could also add some caffeine if you want, which would help too.

Sooo I'll preface this by saying that I shamelessly crib my vitamin/supplement regimen from my mom, and do little-to-none of the reading she suggests. But, as someone prone to anxiety & depression who (due to a separate chronic health condition) can't do prescription psychotropics, she's pretty exhaustively well-informed. Based on what I've retained of her advice, here are some additional mood impacters you might wanna look into:

-Ashwaganda: Taken at night. I didn't feel it did much for me, but my mom swears by it.

-GABA: Here's a specific lozenge formulation that I really like for acute anxiety. It also has L-Tyrosine, which I've never taken separately, but she does.

-L-Theanine: Taken in the morning, as like D3 it boosts energy. I do find it makes a difference for me.

-L-Tryptophan: Huge upgrade over melatonin for both of us. Melatonin gives me sleep paralysis, weird dreams and a sort of druggy hangover afterwards. Tryptophan has none of those downsides (tho of course YMMV) and has a mildly positive effect on my mood/general sense of wellbeing the following day.

-SAMe

-5HTP

-St. John's Wort can work wonders but be very cautious with it. Basically research, introduce and monitor it with the care you would a new prescription medication.

There's a book you might find helpful called The Mood Cure that discusses all of this in depth. Have I read more than 10-20 pages of it? No. But IIRC those 10-20 pages were pretty user-friendly and my mother the expert consistently refers back to it, so I'm recommending it anyway. Good luck!

Edit: Wort not wart.

Wearing these 4 hours before going to sleep, and I'm not even joking. Also the free program f.lux for your computer.

Glycine (an amino acid, extremely common and the simplest of amino acids) helps people fall asleep. Tryptophan also helps quite a bit too.

Magnesium, zinc, and Vitamin B6 have also shown to help to a degree (why ZMA helps).

B6, Tryptohphan and even the orange glasses and f.lux all help by increasing levels of serum melatonin in your brain/body. You can try supplementing with melatonin if you want, but less is generally actually better. For example, 0.5mg/night was more beneficial than 20mg/night for helping people fall asleep. Your body needs an esimated ~0.2mg (for an adult male) to sleep properly.

Theanine (found in green tea) is also shown to help promote relaxation and such, and you can buy it in bulk for decently cheap over at Smartpowders. A dose as low as 10mg is effective, so that 20 grams could theoretically last you 5 years. The more you take the more effective it becomes though, a standard dosage is 100mg, which would make 20 grams last about 6 months.

I recommend taking a soluble fiber, such as Psyllium Husk or Acaica Senegal!

They expand to ~10x their dry-volume in water (e.g. - in your stomach) & they slow digestion.

Effect: More full + full longer (win + win)

Dosage: I take ~5-10g/Fiber with a meal (this depends on the size of the meal and how much water I'm drinking - bigger meal = more fiber), usually 2x daily. Works great for me and my wife.

Tips: Drink extra water when you take soluble fibers; they absorb a lot of water. I'd recommend ~2oz water/1g of fiber.


LINKS

Powders-
Psyllium Husk: NOW Supplements, Psyllium Husk Powder, 24-Ounce https://www.amazon.com/dp/B002RWUNYM/ref=cm_sw_r_cp_apa_i_yB1WDb93GRDSQ

Acacia Senegal: Anthony's Organic Acacia Senegal Powder, 1lb, Batch Tested Gluten Free, Non GMO, Soluble Fiber, Prebiotic https://www.amazon.com/dp/B07GT9VSYR/ref=cm_sw_r_cp_apa_i_2F1WDb8F0GN3X

Capsules-
Psyllium Husk: NOW Supplements, Psyllium Husk 500 mg, 500 Capsules https://www.amazon.com/dp/B0013OW2KS/ref=cm_sw_r_cp_apa_i_yD1WDb9W06EZ5

Acacia Senegal: IBS Friendly, Organic Acacia Senegal Fiber Capsules 600 Pack. Natural Soluble Fiber Supplement Pill Promotes Gut Health. Vegan Prebiotic Ideal for Sensitive Stomachs. Stop Diarrhea and Constipation https://www.amazon.com/dp/B07KLB6LBS/ref=cm_sw_r_cp_apa_i_BI1WDbRWRMR2Q

EDIT: Just to be clear - I do NOT work for any of the above companies nor do I sell their products, so I am NOT trying to endorse any specific products. Just trying to be helpful by adding some links for your reference/to aid your own research.

Some things you can try

From the book The Depression Cure

>6 steps

• Brain Food - Fish Oil - 1000mg EPA / 500mg DHA
  
  
• Don't Think, Do - Avoid rumination, stay busy
  
  
• Antidepressant Exercise - Get daily exercise
  
  
• Let There Be Light - Exposure to sunlight, supplement with Vitamin D3
  
  
• Get Connected - Connect with others. Do not isolate yourself even if you feel like you want to
  
  
• Habits of Healthy Sleep - Get quality sleep
  
  From the book The Mood Cure
  
  
• 5-htp or L-Tryptophan can help boost serotonin levels; promotes feelings of well being & improves sleep
  
  
• GABA can help reduce anxiety
  
  
• L-tyrosine can help boost dopamine levels
  
  You can get more specifics on all of these by reading those books.

>Which would be most effective for someone who typically has trouble gaining mass.

Food. To gain mass you need a surplus of calories, not necessarily any specific supplement. If you've had trouble gaining in the past its because you werent eating enough.

>Whey Protein

I suggest [ON Gold Standard.] (http://www.amazon.com/gp/product/B002DYJ0FM/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1) Search /r/fitness or other subs, its probably the most recommended whey and best tasting imo. Keep in mind whey is a protein supplement: used to supplement your existing diet and make up for a lack of protein, not used to replace food. [Whey Protein] (http://examine.com/supplements/Whey+Protein/). Shoot for .7-1g per lb of body weight daily.

>Creatine

Wont hurt and is highly recommended. Take 5g per day, everyday at anytime. No need to load. [Creatine] (http://examine.com/supplements/Creatine/)

>BCAAs

Not really needed, unless your are working out first thing in the AM on an empty stomach. A good whey like I suggested with have enough BCAAs in it.

>Glutamine

Again, not really needed.

All that being said, get on a solid program like Starting Srength or Strong Lifts 5X5

How much do you recommend to start off with? I was looking at the now foods product. http://www.amazon.com/NOW-Foods-Raw-Maca-750mg/dp/B003O1NUMC/ref=sr_1_1?ie=UTF8&qid=1394561322&sr=8-1&keywords=maca+extract


It says it is equivalent to 4.5 grams since it is concentrated.

Do you have any other anecdotal health benefits besides energy and libido improvement? Thanks again for taking the time to help me out!!

Are you not able to purchase online? You should try a vegan protein powder which are great and don't cause the inflammation that dairy based powders do. I've tried only the first one (Garden of Life) and am pretty happy with it. I don't get the gassy and bloat that came from my days on whey powders. Next I'll be trying the Planthead brand powders.

http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C/ref=sr_1_2?ie=UTF8&qid=1394078963&sr=8-2&keywords=vegan+protein+powder

http://www.amazon.com/Genceutic-Naturals-Protein-Dietary-Supplement/dp/B00CG2SLWO/ref=sr_1_1?ie=UTF8&qid=1394078985&sr=8-1&keywords=plant+head

Meal frequency does not matter. If he wants to eat one or two meals a day, that is okay. What matters is that he is getting enough nutrients(vitamins, minerals, protein, calories) When the body does not get enough food, it slows down the metabolism. Go to the doctor ask for blood work for testosterone/thyroid/Vitamin D. At his age, either could be suboptimal for his health. Getting a sluggish thyroid optimized will make a huge difference in energy levels, same as testosterone. Optimally, you would want his testosterone over 700 ng/dl and his TSH(thyroid stimulating hormone) under <3. If you get his blood work and let me see it, i will tell you what i think. He needs to incorporate more animal protein into his diet. Amino acids found in food are essential for every single process in your body. Neurotransimitters like dopamine and serotonin(happy hormones) need amino acids to function properly. People underestimate the importance of dietary protein.



These are the two multivitamins i recommend because they contain the best, most bioavailable forms of vitamins and minerals. They are not expensive and are of really good quality. It is possible that your husband's multivitamin switched it's formulation to an inferior product. You can try these, but get that blood work done. It is very important, low testosterone and hypothyroidism will deteriorate his health as he ages. :

http://www.amazon.com/Controlled-Labs-Orange-Triad-Multivitamin/dp/B00104I5TS/ref=sr_1_1?ie=UTF8&qid=1417103926&sr=8-1&keywords=orange+triad


http://www.amazon.com/Source-Naturals-Force-Multiple-Capsules/dp/B000GFPD0G/ref=sr_1_1?ie=UTF8&qid=1417104039&sr=8-1&keywords=source+naturals+life+force

Not an expert, but if you want my opinion, after doing some research I went with these:

Thorne Research - Basic Nutrients III without Copper and Iron

[Life Extension Super K with Advanced K2]
(https://smile.amazon.com/gp/product/B0765ND4FK/ref=ppx_yo_dt_b_asin_title_o00__o00_s01?ie=UTF8&psc=1)

Nutrigold D3 5000 IU

Sounds good. Here's the glycinate version I've used: https://www.amazon.com/dp/B00013YZ1Q . Maybe amazon has cheaper shipping. Good luck!

I've had good luck with this one:

KAL Magnesium Glycinate 400 | Vegan, Chelated, Non-GMO, Soy, Dairy, and Gluten Free | 180 Servings https://www.amazon.com/dp/B00013YZ1Q/ref=cm_sw_r_cp_apa_i_sdnlDbK6P1PQH

Protein isolate is a type of protein powder. Definately don't cut essential fats or nutrients to replace with proteins. You want to focus on getting essential fats, nutrients, and protein while limiting carbs as much as you possibly can to achieve your goal (essentially a keto diet). You're gonna want some low calorie whey protein powder. This stuff should do the trick, but it will probably taste like sour milk. Disclaimer: if you are young (under 20), make sure you don't limit your caloric intake too much as this can hinder growth and development.

be CAREFUL about taking any magnesium oxide, its the cheapest form of magnesium and the least absorbable - meaning it's basically a laxative and will give you liquid diarrhea REALLY easy

you really want the stuff that ends with -ATE , doesnt have the side effects



as far as multivitamin, you may want to switch to something with join suporrt like this stuff which is praised highly in the body building community. I take half the daily dose since i'm not an athlete.

on the same note i've heard nothing but good things about Cissus for join pain.

Another thing people say helps is circumin/tumeric, available in caps but you can just get a bunch of the indian spice at a grocery story if they have it

I've been taking Nutrigold Vitamin D3 5000 IU sort of intermittently when I think about it over the past year, but I've taken it daily for the past 2-3 months (always with breakfast containing fat). I just had my Vitamin D level checked and it was at 31ng/mL, which isn't far from deficient (<30ng/mL).

My doctor recommended that I take 2000IU daily, so I informed him of what I was already taking and asked if I should double the dose or consider another product. He said to stick with 5000IU and have another test in a few months because it could take longer to get my levels up if I was pretty low already when I started my regimen.

That doesn't really apply to you, though, because you've been taking it for years. I've read that thyroid and autoimmune disorders can interfere with absorption. My doctor plans to test for gluten sensitivity if my next Vitamin D test is still low.

I typically do turn all lights off except for one on my night stand prior to bed, and read for 20 minutes to an hour. I've been looking at a few lamps on Amazon that are pretty cheap but have some good reviews.

https://www.amazon.com/gp/product/B000W8Y7FY/ref=ox_sc_act_title_2?smid=ATVPDKIKX0DER&psc=1

https://www.amazon.com/dp/B07H2C67XW/ref=sspa_dk_detail_6?psc=1&pd_rd_i=B07H2C67XW

That supplement looks good, however it contains 5-HTP and melatonin. I do not like raising serotonin in my body(see Ray Peat's advice about serotonin). I prefer using ashwagandha for inducing sleep, a CO2 extract will do nicely.

I use this: https://www.amazon.com/Himalaya-Organic-Ashwagandha-Caplets-Anti-Stress/dp/B0002BBATC

It raises testosterone, lowers cortisol, improves thyroid function.

Protein powder is normally low in calories and won't "bulk" you up. It is however delicious and very filling. Most people around here (including me) recommend Optimum Nutrition as it mixes well and has very few additives.

No I meant turmeric itself. Apparently there are additional benefits to taking turmeric as a whole. You can get it with Meriva and am taking it now. For instance: http://www.amazon.com/Source-Naturals-Meriva-Turmeric-Complex/dp/B004ICYO8K or http://www.swansonvitamins.com/swanson-ultra-turmeric-phytosome-meriva-500-mg-60-caps

Yeah I would like to avoid reflux so I may stick with Meriva. Thanks.

What is your diet like? Are you female? And do you get outside much during the day?

You should be able to get b-vitamins and iron from meat and vitamin D from animal products and the sun. Lots of foods are fortified with these vitamins, too. You can cook in a cast iron skillet for iron. Floradix can bring up iron levels, too. b12 supplements. Vitamin D.

Possibly off topic as I've never used that website before. But this is the protein that I use:

http://www.amazon.com/gp/product/B0013OWAB4/ref=oh_details_o06_s00_i00?ie=UTF8&psc=1

It's a relatively pure isolate. It mixs well in water or milk and doesn't taste horrible. Goes good in shakes too.

EGCG works fine for me. From what I understand, EGCG will help prevent the 5-htp from being converted into serotonin before it reaches the blood brain barrier.

I use this one: http://www.amazon.com/Foods-Green-Extract-400mg-Vcaps/dp/B001DNV5CA

They are pills

I also like these two fish oil products: one and two

https://www.amazon.com/Source-Naturals-Turmeric-Inflammation-Response/dp/B004ICYO8K/ref=sr_1_3_a_it?ie=UTF8&qid=1468716830&sr=8-3&keywords=curcumin+meriva

Better absorption than black pepper/bioperine

I've heard Floradix is good for people with low iron. You can get it at most health food stores.

Still available on amazon

https://www.amazon.com/Optimum-Nutrition-Standard-Protein-Cappuccino/dp/B002DYJ0FM/ref=sr_1_1_a_it?ie=UTF8&qid=1486961391&sr=8-1&keywords=2lb+of+optimum+nutrition+mocha+cappuccino

I take Deva algae-based Omega 3.

https://www.amazon.com/Deva-Vegan-Omega-3-Delayed-Release/dp/B000V8BD4S

2 minutes of searching on amazon

http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C try this

maca -

https://www.amazon.com/NOW-Maca-750-Raw-Capsules/dp/B003O1NUMC

and an effective but slightly more controversial one - Mucuna Pruriens

https://www.amazon.com/Mucuna-Pruriens-Extract-Bulksupplements-Endurance/dp/B01N37BECC/

I have been using This for a few years. Minimal taste... I do mix it with chocolate milk though, so I'm not sure how it will taste if you mix it with water.

I have NOW psyllium husk powder.

https://smile.amazon.com/gp/product/B002RWUNYM/ref=ppx_yo_dt_b_asin_title_o06_s00?ie=UTF8&th=1

It doesn't mix with water as well as Metamucil but it's drinkable.

Metamucil makes plain psyllium husk too but I can't find it online for some strange reason.

We took it for about 30 days and had no noticeable effect. It may have been the brand wasn't on par with others?

You could try blue blocking glasses: http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=sr_1_2?ie=UTF8&qid=1407974354&sr=8-2&keywords=blue+blocking+glasses

Also light therapy, ie go outside in the morning and expose yourself to sunlight, or use something like this: http://www.amazon.com/NatureBright-SunTouch-Plus-Light-Therapy/dp/B000W8Y7FY/ref=sr_1_1?ie=UTF8&qid=1407974389&sr=8-1&keywords=light+therapy

Everybody tends to be lazy though and just wants a pill.