The Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR) defines bipolar disorder as a mental health condition characterized by extreme changes in mood, energy, and activity levels.
These changes in mood and energy manifest as episodes of mania and depression. People with mania show symptoms like elevated mood, increased energy, and impulsive behavior. Depression may involve feelings of sadness and hopelessness, low energy, and disinterest in usual activities.
Bipolar disorder is a chronic condition that responds well to medical treatment. Eating habits and diet plans alone cannot replace the need for medical intervention.
What are the best foods and supplements for bipolar disorder?
Although there is no specific diet for bipolar disorder, research suggests that some food and supplements may have a positive effect on how you feel, particularly during episodes of depression. Here are some options:
Omega-3 fatty acids
Sources of omega-3 include fatty fish like salmon and sardines, seeds, and certain fortified foods. Supplements are also an option.
A 2017 review suggests that omega-3 fatty acids may improve symptoms in people with depression and bipolar disorder. But, omega-3 fatty acids did not have any effect on the episodes of mania.
The authors suggest that the mood benefits may be related to omega-3’s anti-inflammatory, neurotransmitter-regulating, and antioxidant effects. The review also highlights that omega-3 fatty acids are safe to use alongside other supplements and medications.
Still, researchers need more extensive studies to understand the link between omega-3 and bipolar disorder symptoms and to establish optimal dosage recommendations.
N-acetylcysteine (NAC)
NAC is an antioxidant supplement.
A 2021 small review found that NAC may improve symptoms of depression in people with bipolar disorder, possibly by regulating glutamate and dopamine levels in the brain. The improvement in symptoms may result from NAC’s antioxidant and anti-inflammatory effects.
Yet, the review highlights the need for more research on how NAC may affect your mood and improve symptoms of the condition.
Anti-inflammatory diets
Anti-inflammatory diets are rich in unprocessed, natural foods like fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil. A good example is the Mediterranean diet.
As noted by a 2022 paper and a 2021 review, some people with bipolar disorder show higher levels of inflammatory markers in their bodies. Eating an anti-inflammatory diet could reduce these markers and, in turn, improve some of their symptoms.
Even though research supports that anti-inflammatory foods may improve depression and other mood disorders in some people, studies looking at bipolar disorder specifically are not available.
Vitamin D
Your body can produce vitamin D on its own through exposure to sunlight. You can also obtain it from supplements and certain foods, including fish and fortified foods like cereals and dairy.
A 2021 review of 10 studies found that vitamin D deficiency is common among people with mental health disorders, including bipolar disorder. It suggests that foods rich in vitamin D and supplements may help you manage symptoms of depression.
The authors hypothesize that any benefits are likely due to vitamin D’s anti-inflammatory effects, though they also emphasize that more research is needed to learn more.
Gut-friendly foods and supplements
Emerging research is exploring how the good bacteria in your gut may affect not just physical health but also mental health.
One review from 2021 that included 13 studies indicates that there may be a link between low diversity of gut microbiota and increased inflammation in the body. Higher inflammation markers are often associated with symptoms of bipolar disorder. Still, the authors highlight the need for further studies in the area.
To support more diverse bacteria in your gut, you may try the following:
- High fiber foods: whole grains, fruits, vegetables, nuts, seeds
- Fermented foods: yogurt, kefir, kombucha, kimchi
- Supplements: fiber powders, probiotic tablets
What foods and supplements to avoid for bipolar disorder?
Foods and supplements may also trigger some bipolar disorder symptoms. Research suggests that limiting these foods may help you manage your condition.
Pro-inflammatory foods
A typical Western diet is often rich in inflammation-causing foods such as:
- ultra-processed snacks
- fried foods
- refined cereals
- foods with added salt
- foods with added sugar
- sweetened drinks with refined sugar
- foods with additives and colorants
A 2022 paper mentioned earlier notes that regularly eating these foods may worsen mood disorders, including bipolar disorder. So, they may be best avoided or enjoyed in moderation.
Caffeine
A 2020 review that included 17 studies found evidence that caffeine consumption, especially a high intake, can trigger symptoms of mania, sleep disturbances, and anxiety in some people with bipolar disorder.
The researchers think that this may have to do with caffeine’s direct stimulant effects, how it affects sleep patterns, and its interaction with certain medications. More studies are needed to investigate this further.
To manage symptoms of bipolar disorder, particularly during episodes of mania, it may be best to avoid or limit caffeinated drinks like coffee, tea, soda, and energy drinks.
Alcohol
According to a 2023 randomized controlled study, rates of alcohol use disorder are 3–5 times higher in those with bipolar disorder compared with people who don’t live with the condition.
The researchers suggest that this may be due to people with bipolar disorder experiencing alcohol’s effects differently, possibly developing greater dependence. Still, more research on this would help to better understand how alcohol affects those with bipolar disorder.
How is bipolar disorder treated?
According to the American Psychological Association, people with bipolar disorder can manage it through a combination of:
- Psychotherapy: Talk therapy, particularly cognitive behavioral therapy, and interpersonal therapy are often the first line of treatment for bipolar disorder. These therapies focus on reframing thoughts and interpersonal dynamics.
- Lifestyle changes: Regular physical activity, optimal sleep hygiene, stress management, and routine are often essential components of bipolar disorder management.
- Medication: Doctors commonly prescribe medications such as mood stabilizers, antipsychotics, and antidepressants to manage bipolar disorder. Some of these drugs, like antidepressants, may have an effect on mood stability. Depending on the type of bipolar disorder you have and primary symptoms, medications may include:
- lithium (Lithobid)
- divalproex sodium (Depakote)
- lamotrigine (Lamictal)
- valproic acid (Depakene)
- lurasidone (Latuda)
- aripiprazole (Abilify)
- duloxetine (Cymbalta)
It is important to follow the treatment instructions from a doctor and not omit prescribed treatments like medications in favor of dietary changes.
If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.
Free prescription coupons
Seriously … free. Explore prices that beat the competition 70% of the time.
Get free cardSummary
Although there is no specific diet for bipolar disorder, certain foods and supplements, such as anti-inflammatory and omega-3-rich options, may support symptom management. Meanwhile, inflammatory foods, caffeine, and alcohol may be best avoided or limited.
Still, further research is necessary to better understand the specific effects of various foods and supplements on bipolar disorder.
While diet plays a supportive role in overall mental health, it cannot replace the need for medical treatment for bipolar disorder.
Download the free Optum Perks Discount Card to save up to 80% on many prescription medications. Plus, you can now get them delivered to your home in as little as 3 days. Search for your medication here.