Omega-3 and Other Supplements

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Good information, all. From what I've read its believed that Omega-3, as well as St. John's Wort and 5-HTP may increase Seratonin levels, which are of course closely associated with depression and mood stabilization. I've been taking the Omega-3 for about a month now, and it definitely seems to help my mood. There seems to be quite a bit of debate over the ideal dosage, as well as a lot of variance in the purity and ratio of the EPA to the total Omega-3. I don't have any problem taking the pills, and they don't both me otherwise, so that's the most convenient way to get it. I'm actively trying to improve my diet, but don't want to have to spend the time necessary to calculate a particular intake of something like Omega-3. I'm thinking about adding the St. John's Wort to see if it produces further improvement. From what I can tell there aren't any negative consequences to taking both...

I think this is a great thread!

Yes, I've been taking supplements as well, and eating better, and Omega 3s are definitely part of it, and helping alot actually. I refuse to go without them now!

I think Aspergers people are unfortunately very prone to depression through out their lives, and it can be for a variety of reasons. You don't feel like you are as capable as others, in several aspects perhaps. Like with me I was failing in every area of my life, and the only thing I was good at was aging and being miserable. I couldn't even persue my creative interests because I couldn't concentrate at all, and had symptoms that made me wonder if I also have ADD of some type. Suffice it to say, I was drowning in despair, choking, and I had to do something before suicide would become the best idea I ever had.

And let me tell you, no matter how inspired and motivated you are, no matter how well intentioned you are, no matter WHAT you try, and how positive you try to be, you will KEEP falling back into depression again and again if your BRAIN isn't getting enough crucial minerals, nutrients etc..... And it IS very important to find your joy in life, your passion, but in order for your brain to be working WITH you and not AGAINST you, feed it with the right foods and supplements.... Oh and exercise I'm sure, but I still suck with that point, lol

What was wonderful for me, was I came across this FREE health magazine called "Alive", and every time I was in that store (which opened near my house and made it convenient to shop), I'd grab one. It had several useful articles for me, including information about how to help ADD, depression, and as a woman it also had menstrual suggestions, and all of that REALLY is helping me.... Hell, Even if most of it IS just in my head (like a Placebo. They convinced me it would work, and so it does =P ), none the less, I am seeing results here, and I'm very happy about discovering that health is not something to be ignored. Health isn't just not catching a cold, or being regular, or not having heart problems. Health issues affect your BRAIN too. And what an important body part to take care of....

I am taking Omega 3s, but I don't like these ones I just bought, they reek of fish.... That wasn't a quality product I guess. but if its still fish oils, how bad could it really be? I can't decide right now if I should be taking 1 or 2 capsules, but I think 1 just gives me the minimum, and I may need a more potent amount, so I think I should go for 2 a day. It depends, cause if I'm eating more whole grains and flax seeds on a day, that has Omega 3 in it, and I can then save some of the expensive pills that way.

I'm also taking B 100 complex, which helps for moods I think, and Vitamin E and Calcium, but I think I was taking those last 2 more for female reasons, lol. Still very important tho. Oh and I was taking 5-HTP as well (with all these, its hard to pin point which one actually works or not), but I ran out for now, and my mood is still great, so maybe I'll buy it another time.

I was especially convinced that these supplements help after I ran out of them all at around the same time...(and ran out of healthy groceries too) and what happened? Well I cried for 2 days, couldn't seem to get out of that negative funk at all! Turns out though, in addition to that, I was about to have "you know what" which makes me more emotionally weak, but symptoms are greatly lessoned with supplements. Hahah, now ALREADY after I started taking them again I'm feeling wonderful, but its probably because I'm practicing positive attitude again as well.

You really owe it to yourself to take care of your brain, and then it can't so easily trap you in despair. But remember too to seek out ways of enjoying yourself and being useful and loved etc. Health and happiness are not seperate things I think, they really go together.

Perhaps you could also try the citrus flavour Omega 3/6 capsules, they are marketed towards children, but I have no problem taking them.

As this thread had turned into a what supplements are you on roll-call....
Omega fish oils
5-HTP
Zinc
Vitamin C
Multivitamins + Iron
occasional St Johns Wort (which I'm phasing out for summer-light sensitivity issues)
Melatonin for sleep

I take this and it probably does me some good, but I still think regular excercise does far more for my state of mind than these.

I take them. Vitamin b6 and b12 as well

Omega-6 and a lessor extent omega-9 fats people usually have massive amounts compared to omega-3 in their diets so no real need to try to supplement omega-6 and omega-9.

Flax oil contains alpha-linolenic acid which the body can make DHA and EPA from but in a very low conversion rate. So you really would have to eat several times what your eating now.

http://en.wikipedia.org/wiki/Omega-3_fatty_acid#Flax



8 (0.02 - .15) = 160 mg to 1200 mg EPA
8 (0.02 - 0.05)= 160 mg to 400 mg DHA

A 1 gram fish oil capsule typical contains 180 mg EPA and 120 mg DHA

Since your getting 2.5g of ALA thats mean your producing;

2.5/8 * (160 to 1200 epa)= 50 mg to 375 mg EPA
2.5/8 * (160 * 400 dha) = 50 mg to 125 mg DHA

I think the minium the heart association recommends is 1 gram daily of combined EPA and DHA so in the case of fish oil that would be:

180x + 120 x = 1000
300x = 1000
Or at least 3 grams of fish oil daily.

Yeah I notice when I first took it firmer erections.

Another good omega-3 source are these omega-3 enriched eggs for sale at most super markets in the US now. Basically a free range(bugs and worms) chicken or one feed flax will make eggs richer in omega-3s.

I didn't really notice till I read this post, but I started taking 2-3 flax seed capsules every day to help with my allergies for the last 2 weeks. My mood has been significantly better. Usually my mood goes on a rollercoaster of ups and downs over the course of a couple weeks, so I will be taking note and see if the flax oil has really flattened it out for me or if I have just been at the upper part of the ride.
I think I will try the fish oil and see if I get even better results.

Thanks for the info Machine1....there is no way I can eat enough flax,I will have to switch to the iol capsules...I loath anything fishy but saw some flax oil caps...will have to check the levels in them.

Solidess.....glad the change in diet and suppliments are workinf for you.I also want to remind you(if you have never heard this)to take your calcium several hours after your other suppliments as it as it will absorb some of their value(also applies to things like Tums)

And if excercise seems "to much" try yoga....it improves mood and destresses and is pretty easy to learn.The hard part for me is finding enough space to do it in this cluttered aprt. and making time for it in your schedule...have to turn it into a "habit".

I don't take fish oils but I like to eat oily fish. I've got some kippers in the fridge. Yum!! !

I've been taking two capsules (not sure of volume) a day since I believe the end of last year, and I do experience my mood to be less "inflamatory". I've always liked fish, and now I finally seem to have a good argument against the plentiful fish-haters around. In turn making it easier to argue for having fish for dinner. Other than the mood I'm not sure I notice what good it does, but since I also haven't noticed anything harmful about it, I might as well continue.

As for exercise, I can't seem to make it routine, but at least I try to stretch, keep my joints loose, and move around a bit more than I need to. I have to walk 5 km a day during work days (bus-stop is 2.5 km away) so it should be "enough".

I saw vitamin B6 mentioned - I think magnesium (which often comes with B6 in same pill) also good for AS tendency.

Any supplements to help concentration?

Have you tried nootropics?

Steve

I think the answer is largely no. Stimulants are the only real option and they are problematic.

i tryed taking this herb called passionflower and something else called 5htp for anxiety but i could never stay on a pill routine. they both worked though, and quit well.

Thanks, actually I never heard of that.... Why are there so many rules for nutrition.? It gets really confusing. Maybe what you said explains it, cause even though for several days lately I was really cheerful, but then the other day I was really upset in the evening, and now today I have like no mental or physical energy what so ever. I have "brain fog" again. Whats goin on here....>.< Maybe I need to see some sort of qualified nutritionalist. I wanna make sure I'm taking everything I need to think properly and not get depressed, but my moods are sometimes inconsistant. I really want to feel in control of my emotions because I'm trying to master this "law of attraction" stuff, but positive feelings and excitement and whatnot seem like wishful thinking at best when the chemicals in your brain aren't letting you reach your full potential...

By the way, if Calcium absorbs the nutrients of the other supplements, but my body is absorbing the CALCIUM, isn't it still getting everything anyway?

Also, I wonder what can we do to make sure your body absorbs everything properly, because all the vitamins in the world will do nothing for you if you body only takes a little or none of the nutrients from it.