Key Nutrients and Supplements for Brain Systems in Bipolar Disorder

Key Nutrients and Supplements for Brain Systems in Bipolar Disorder

⚠️ Consult a medical professional before starting any supplement. This is not medical advice.

L-Theanine

Role:
An amino acid found in green tea, L-theanine promotes relaxation without sedation by increasing GABA and modulating glutamate activity. It also enhances alpha brain wave activity, associated with calm focus, and may help stabilize mood by reducing excitotoxicity (overstimulation caused by excess glutamate).

Evidence:
A 2019 study in Nutritional Neuroscience found that L-theanine reduced stress-related symptoms, which may benefit mood stability in bipolar disorder, including during manic phases.

Study: Hidese et al., “Effects of L-Theanine on Stress and Cognitive Function,” Nutrients, 2019.

Dosage:
100–400 mg/day, often in divided doses. Can be sourced from supplements or high-quality matcha/green tea.

L-Theanine

Considerations:
Generally safe, but consult a healthcare provider if you're taking sedatives or mood stabilizers.

Ltheanine on Amazon Purchases here support this blog Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial

Magnesium

Role:
Magnesium regulates glutamate activity through NMDA receptors, supports GABA function, promotes relaxation, and helps stabilize dopamine signaling. Deficiency is linked to inflammation and mood disorders.

Evidence:
A 2017 systematic review in Nutrients highlighted magnesium’s mood-stabilizing effects, especially for depression, with implications for bipolar disorder. Brain-targeting forms include magnesium glycinate and magnesium threonate.

Study: “Magnesium and Mood Disorders: Systematic Review and Meta-analysis,” Nutrients, 2017.

Dosage:
200–400 mg/day of elemental magnesium. Dietary sources include leafy greens, nuts, seeds, and legumes.

Considerations:
High doses can cause diarrhea. Check for interactions with medications such as lithium.

 magnesium glycinate or threonate

 

Omega-3 Fatty Acids (EPA/DHA)

Role:
Omega-3s reduce neuroinflammation, support neuronal membrane integrity, and modulate serotonin and dopamine signaling. They also enhance neuroplasticity through BDNF (brain-derived neurotrophic factor).

Evidence:
A 2016 meta-analysis in the Journal of Clinical Psychiatry found that EPA-dominant omega-3 supplements reduced depressive symptoms in bipolar disorder, with modest benefits for mania.

Dosage:
1–2 g/day of combined EPA and DHA from fish oil or algae-based supplements. Dietary sources include salmon, sardines, and mackerel.

Considerations:
Use high-quality, purified supplements to avoid heavy metal contamination.

N-Acetylcysteine (NAC)

N-Acetylcysteine (NAC)

Role:
NAC increases glutathione, a key antioxidant, helping reduce oxidative stress—a factor in bipolar disorder. It also regulates glutamate transmission, calming overactive neural circuits.

Evidence:
A 2018 study in Bipolar Disorders reported improvements in depressive symptoms and cognitive performance following NAC supplementation.

Dosage:
600–2,400 mg/day, typically in divided doses.

Considerations:
Can cause mild gastrointestinal discomfort. Monitor when used with mood stabilizers.

Vitamin D

Role:
Vitamin D influences serotonin production, neuroplasticity, and inflammation through its widespread brain receptors. Deficiency is common in bipolar disorder and correlates with symptom severity.

Evidence:
A 2020 study in Nutritional Neuroscience showed that vitamin D supplementation improved mood and cognitive symptoms in mood disorders, including bipolar disorder.

Vitamin D 

Dosage:
2,000–5,000 IU/day, adjusted based on blood levels (aim for 30–50 ng/mL). Sun exposure and fortified foods also help maintain levels.

Considerations:
Vitamin D is fat-soluble—take with meals. Test levels before supplementing to avoid toxicity.

B Vitamins (B6, B9, B12)

Role:

  • B6 (pyridoxine): Essential for GABA and serotonin synthesis.

  • B9 (folate) and B12: Involved in methylation pathways, crucial for dopamine and serotonin production, and reducing homocysteine, an inflammation marker.

B Vitamins (Especially B6, B9, B12) 

Evidence:
A 2019 review in Psychiatry Research linked folate and B12 deficiencies to mood instability. Active folate (L-methylfolate) may enhance antidepressant effects.

Dosage:

  • B6: 20–100 mg/day

  • Folate: 400–800 mcg/day (or 1–5 mg of L-methylfolate)

  • B12: 500–1,000 mcg/day
    Dietary sources: eggs, liver, leafy greens, lentils.

Considerations:
High doses of B6 over time may cause neuropathy. Check for deficiencies before supplementing.

Zinc

Zinc

Role:
Zinc supports glutamate and GABA balance, promotes BDNF expression, and reduces inflammation. Low zinc levels are linked to mood instability.

Evidence:
A 2018 study in the Journal of Affective Disorders found that zinc supplementation reduced manic symptoms and improved mood regulation.

Dosage:
15–30 mg/day of elemental zinc. Rich sources include oysters, pumpkin seeds, and beef.

Considerations:
Excess zinc can deplete copper—maintain proper balance.

Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10)

Role:
Supports mitochondrial function, reduces oxidative stress, and improves neuronal energy metabolism—key factors in bipolar disorder.

Evidence:
A 2021 pilot study in Frontiers in Psychiatry suggested CoQ10 supplementation helped alleviate depressive symptoms in bipolar patients by enhancing mitochondrial health.

Dosage:
100–300 mg/day, ideally taken with meals. Found in organ meats and fatty fish.

Considerations:
May interact with statins or blood thinners.

Additional Considerations

Dietary Foundation

A whole-foods, anti-inflammatory diet—such as the Mediterranean diet—supports brain health. Prioritize:

  • Leafy greens

  • Fatty fish

  • Nuts and seeds

  • Fermented foods (for gut-brain axis support)

The gut microbiome plays a key role in neurotransmitter balance and inflammation.

Ketogenic Diet (Emerging)

Preliminary research (e.g., a 2021 study in Bipolar Disorders) suggests that ketogenic diets may stabilize glutamate levels and support mitochondrial function, potentially improving mood stability.

Always consult a healthcare provider before trying restrictive diets.

Lifestyle Synergy

  • Sleep, exercise, and stress management directly influence inflammation, glutamate signaling, and BDNF expression.

  • Avoid stimulants (like high-dose caffeine) and caution with SAM-e, which may trigger mania in some individuals.

Best Sources

Supplements

Choose reputable brands such as Thorne, Pure Encapsulations, or NOW for purity and bioavailability.

Foods

  • Magnesium: Spinach, almonds, avocado

  • Omega-3s: Salmon, walnuts, flaxseed

  • Zinc: Oysters, pumpkin seeds

  • B Vitamins: Eggs, liver, whole grains, lentils

Testing

Have your healthcare provider check levels of:

  • Vitamin D

  • B12

  • Folate

  • Zinc

Comments

Post a Comment

Popular posts from this blog

Palmitoylethanolamide: A Natural Ally for Pain and Inflammation Relief

Palmitoylethanolamide: A Natural Ally for Pain and Inflammation Relief  Imagine a compound your body already makes, found in everyday foods, that could help tame chronic pain and inflammation without the side effects of many medications. Meet palmitoylethanolamide, or PEA, a naturally occurring fatty acid amide that’s sparking excitement in the world of integrative health. But what exactly is PEA, and could it be a game-changer for those struggling with pain or inflammation? PEA is produced by our bodies to help regulate pain and immune responses. It’s also found in small amounts in foods like egg yolks, peanuts, soybeans, and organ meats.  While these dietary sources provide a hint of PEA, therapeutic doses—typically 300 to 1200 mg per day—are often achieved through supplements, which are available in micronized forms for better absorption. Unlike common painkillers, PEA is well-tolerated, with studies reporting minimal side effects and no significant drug interactions, makin...
Read more

Tinnitus from Overstimulated Auditory Nerve

I have been experiencing long-term tinnitus from an exposure to a very loud continuous synthetic sound. It wasn't exactly feedback, but that can cause the same thing. I heard a squeal that lasted several weeks non stop and I got a little bit of temporary relief here and there after that. It has been over six months, and I still experience the ringing, although I can calm it down. I had a hearing test done and I have a full range of hearing. What I have found that helps: Zofran. I accidentally discovered this. I was just taking it for nausea and I realized that it helped. This requires a doctor prescription to purchase in the United States. It is cheap. Some have had success in taking this daily for a while to calm it down. https://pubmed.ncbi.nlm.nih.gov/23001433/ there are some **Purchases made through the followinglinks could result in a small credit for the author of this page. Not medical advice, consult with a medical professional** Magnesium L Threonate is good f...
Read more

Hemp derived THC∆⁹ and ∆⁸ in Texas

Current Legal Status of Hemp-Derived Delta-8 and Delta-9 THC in Texas (as of May 31, 2025): hemp-derived Delta-8 and Delta-9 THC products remain legal in Texas for the immediate future, provided they contain no more than 0.3% Delta-9 THC by dry weight, as defined by the 2018 Farm Bill and Texas House Bill 1325 (2019). This legality stems from federal and state laws that classify hemp products with 0.3% or less Delta-9 THC as legal, distinguishing them from marijuana, which is illegal in Texas except for limited medical use. A 2021 federal court ruling and a Texas Supreme Court decision in 2021 further upheld the legality of Delta-8 THC, with an injunction currently in place allowing its sale pending a final ruling expected after the 2025 legislative session. Immediate Future Outlook: Senate Bill 3 (SB 3): The Texas Legislature passed SB 3 in May 2025, which would ban all hemp-derived THC products, including Delta-8 and Delta-9, except for non-intoxicating CBD and CBG. This bill is a...
Read more