A feature of niacin (vit.B3) is its ability to greatly reduce anxiety & depression. Niacin has ability to help you relax & get to sleep more rapidly at night.

3000 mg. Niacin suggested for depression (up to 11000 mg even) (per Food Matters video)

http://www.doctoryourself.com/niacin.html

Do not use non-flushing or time released niacin in high doses though, only regular niacin.

Most doctors will prescribe Niacin in small frequent doses, and slowly increase these doses daily. Large amounts of Niacin will cause your skin to flush, but a slight niacin flush should end in about ten minutes or so and is considered normal. A doctor will most likely suggest that Niacin be taken after each meal in a small dose (such as 25 mg), and may increase that dose each day (such as 50mg at breakfast, then 25mg for lunch and dinner). These doses will not usually exceed 3,000 to 9,000 mg a day, and will be reduced if the patient’s skin continues to flush.

Recommend adding B125 complex daily & extra B2 – 300mg in the morning.

Also recommend eating fish 4-7 times a week for the Omega 3 fats DHA/EPA – sardines, mackerel, herring, salmon & oysters are best options. I eat 1 oz. canned oysters every morning for the naturally occurring zinc (170% DV) & found it also had 90% DV of B12 as well as getting 1g a week in Omega 3 fatty acids, EPA/DHA.

DHA is the most abundant omega-3 fatty acid in the brain and retina. Low levels of DHA have been associated with Alzheimer’s disease. DHA is depleted in the cerebral cortex of severely depressed patients.

Taking fish oil or krill oil is a convenient way to get EPA/DHA consistently but I’m concerned about the degradation. Omega 3 fatty acids are PUFA’s (polyunsaturated fatty acids) & extremely fragile & start going rancid as soon as exposed to air. PUFA’s are fine from *whole food sources* but when separated from the food, begin oxidizing immediately & cause free radical damage to the body. I highly recommend making an effort to get as much fish oil from whole food sources.

I also highly recommend a low carb way of eating to allow the body to regenerate rather than degenerate.

I would recommend minimum of 10,000iu daily of vit. D3 (preferably in MCT base for maximum absorption)

http://www.vitacost.com/Country-Life-Vitamin-D3-5000-IU-200-Softgels

Vitamin D3 is not a vitamin at all but a necessary hormone that effects the immune system & nearly every aspect of health.

The prescription vitamin D supplements are the wrong type (ergocalciferol ). As warned by the National Institute of Health -

http://www.ncbi.nlm.nih.gov/pubmed/17023693

Luckily you can buy vitamin D3 (cholecalciferol) over the counter and the upper limits are extremely high. Current recommendations from researchers are for 35iu per pound – a 150# person needs minimum of 5250iu per day & the rda is 400iu. This amount is for minimal needs and does not account for depleted stores. March is when stores are at their lowest.

Vitamin D3 deficiency is becoming an epidemic. U.S. RDA are much too low. It is possible that upper atmosphere pollution is blocking the needed UVB light from the sun.

In northern latitudes (above that of Atlanta, Georgia) the sun is at too low an angle for half the year to provide sufficient UV radiation. Most people need to take vitamin D, especially seniors, as the ability to synthesize vitamin D in the skin declines with age.

With exposure to sunlight in the summer, the body can generate between 10,000 IU and 20,000 IU of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily.

Always take your vitamin D with a fat-containing meal to ensure absorption.

http://www.drweil.com/drw/u/QAA400676/More-Vitamin-D.html

Dr. Joe Prendergast, an endocrinologist /diabetologist has managed over 1500 diabetic patients and, in the last decade, not one of his patients has had a stroke or heart attack. Only one has even been hospitalized! His secret—50,000 units of Vitamin D3 daily. Dr. Joe further reports:

* Reversal of advanced coronary disease
* Reversal of advanced lung disease
* Cure of multiple sclerosis
* Cure of amotrophic lateral sclerosis
* Regression of rheumatoid arthritis
* Improvement in allergies
* Control of many cancers
* Reversal of osteoporosis
* Prevention of influenza
* Cure of depression & other mental disorders
* Hashimoto’s hyperthyroidism

In summary, the evidence for safety and remarkable efficacy of Vitamin D3 suggests that virtually ALL adults should probably take 50,000 units of D3 daily. This is certainly true for those with virtually any illness.

http://enews.endocrinemetabolic.com/2008/05/vitamin-dthe-cure-for-many-diseases.html

Do some research on magnesium supplements. They really helped me.