I was on a really high meat diet, so with high B3 consumption. I had like 500% RDI everyday. It seems like it didn't help me.
To provide contrast to some of these points, I would say both niacin and aspirin are only being used on a "symptom supressing" basis; in that they won't make you heal, only (and potentially not) make the symptoms feel less bad while you take them.
I have explored and seen people using niacin for depression and they often have to megadose, consistently falling back to square one when they stop.
Taking in so much niacin can spare tryptophan and allow adequate serotonin levels to restore (but the question is why is there such a high niacin "requirement" in the first place?). Chronic aspirin use means unbalancing K2 and all its cofactors in a complex cascade which, again, is unlikely to actually be HEALTH restoring.
I try to be careful to not give particularly authoritarian advice - and I have definitely failed in the past - but more to share my perspective on a direction things might be coming from based on my experiences.
Your situation sounds extremely similar to something I went through a few years ago, although my diarrhea was induced by magnesium citrate supplemention over a few days! I'm going to be a little authoritarian this time - please don't play with fat solubles or megadose vitamins or aspirin before trying this. So many people go into the peat based "coping" rabbit hole and are still there years later.
In the end you know yourself and will learn and grow from your experiences, so you'll best be able to decide what makes the most sense to you, but seeing a little more about your situation I would make a small suggestion to try for a week and THEN reasses...
Taurine is absolutely key to electrolyte balance and can be low in states of poor metabolic health (especially with candida). Eating lots of fats "uses up" taurine, especially animal fats in my experience, and when there's some kind of disruption in the zinc / B6 metabolism pathway (liver health, infection increasing needs or other) then we don't produce our own taurine. We're not going to get significant taurine from foods unless they're eaten raw (which isn't always desirable as the meat isn't freshly slaughtered) then the situation becomes a catch 22 via ---- > need lots of fat to stimulate bile production and quell bacteria overgrowth/infection --- > taurine demand increases ---- > can't balance electrolytes or push magnesium into the cells without adequate taurine -- > can't fight infection or create suitable internal environment for immune system -- > crave more fats === constant inflammation, poor digestion and depression.
You'll find lots of posts about taurine on this forum and on the internet in general. 95% of them will suggest supra physiological doses, for example, a "small" starting dose would be suggested as 500mg. This is an extremely high intake and will likely push your metabolism too far! It might be physiological in some instances but it's way way above average intake for a human (noting that cooked meat has almost no taurine).
I really really believe very small doses of taurine for a week will bring you a semblance of stability. I'm talking around 175mg per day. Take a 500mg capsule and pour around 1/3 of it into a little water with or just before breakfast each day (I guess you could sip it over the day if you wanted, though I haven't tried it).
This will very possibly influence your food cravings with more of a skew towards carbs. Taking fat solubles just puts more demand on your body's taurine supplies as it's used in uptaking them - I would avoid them for a little bit. As you've noticed, liquid calories are going to be inflammatory due to the innate insulin resistance of your current state - especially milk (it has an extremely high insulin index). You could try a little almond of cashew milk if you really crave cereal, for example.
Basically don't be too restrictive, you'll need to take in some magnesium (tinned tuna is a good source if you like it, so are potatoes) but you'll be getting some in the diet you listed above anyway.
Taurine doesn't often seem to be associated in electrolyte balance symptoms but it really is key, it's also key to digestion, but only in very low doses. Overdoing it only going to stress your body.
Aside from taurine, when I've been having trouble with electrolyte balance I have found circadian rhythm to be imperative in sodium retention; especially in the winter. Basically getting outside on your feet as close to dawn as possible and trying to stay in the (natural light) lightest room of the house if you have no cause to be outside helps. Mainly the getting light in your eyes first thing part.
Cortisol is key to sodium retention and the short winter days prove a huge burden on that in my experience (when you're not in great health). Taurine + being out of the house for a 10-15min (or longer if you feel like it!) early moring walk should hopefully bring you a great deal of stability. If your current rhythm is very different it'll be a mental battle to get up and out the door, probably, but it's one you've gotta win (even if just to try for a week or two).
I'm happy and willing to be proven wrong, but I would like to see you trying this before going too deep into the world of supplements and coping measures!
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