BASIC FIRST STEPS  

1. Eat a healthy diet

• ensure sufficient protein, fats, and cholesterol
• eat a variety of colourful vegetables and fruit
• avoid sugar and starches (low glycemic load)

Diets to consider:

• Mediterranean diet
  https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
• Paleo diet
  https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu

2. Supplement basic nutrients for support for bipolar disorder:

Multivitamin
Reason:  broad spectrum nutrient support
Typical dosing: 1–2x day

AND/OR

B-complex (supports brain function, blood sugar control)
Reason: full spectrum of B-vitamins
Typical dosing: B50 2–4/day

Vitamin C
Reason: antioxidant, anti-inflammatory, supports neurotransmitter production
Typical dosing: 1000–6000 mg/day

Vitamin D
Reason: regulates serotonin production, protects against neuronal oxidative stress
Typical dosing: 1000–5000 IU

Magnesium
Reason: calms neurotransmission, anti-stress, serotonin and dopamine production
Typical dosing: 300–600 mg/day

Fish oil
Reason: anti-inflammatory, brain supportive
Typical dosing: 1000–4000 mg (of fish oil)

NAC
Reason: antioxidant support, helps regulate addictions
Typical dosing: 500–2000 mg/day

3. Decrease caffeine or other stimulants (gradually)

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FURTHER STEPS

1. Continue with basic nutrients for support with bipolar disorder

2. Include additional nutrients shown important with bipolar disorder

Chromium (if craving carbohydrates)
Reason: regulates blood-sugar levels
Typical dosing: 200–400 mcg/day

Zinc
Reason: antioxidant support, neurotransmitter regulation
Typical dosing: 50 mg/day

Tryptophan/5-HTP
Reason: addresses serotonin deficiencies
Typical dosing: 500–2000 mg/day,

Choline
Reason: neurotransmitter and brain-cell membrane synthesis, anti-mania effects
Typical dosing: 250–500 mg/day

Hardy-Stephan regimen (in selected cases)

3. Reduce sources of stress if possible

4. Ensure good sleep

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379