The Supplements That Help Me Stay Stable with Bipolar Disorder
How I manage mood, energy, and brain health with a research-backed supplement routine
Introduction: Why Supplements Matter with Bipolar Disorder
Living with bipolar disorder isn’t just about managing mood swings… it’s about building a system of resilience.
My system includes:
• Medication
• Therapy
• Fitness
• Faith
• Structure
• Sleep
• A carefully curated list of supplements
Supplements are not a replacement for medication, nor are they quick fixes. But they are powerful tools that can strengthen brain health, reduce the frequency and severity of episodes, and enhance quality of life.
As someone with bipolar I disorder and a background in exercise and nutrition science, I’ve spent years researching, testing, and refining a supplement routine that works with my biology and not against it.
This guide is the culmination of that work. It’s deeply personal, heavily researched, and constantly evolving.
Disclaimer
This guide is based on my personal experience and research. Always consult with a healthcare professional before starting or stopping any supplement, especially when managing bipolar disorder.
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My Credentials (Why I’m Not Just Guessing)
• Master of Science in Exercise & Nutrition Science
• Former NSCA Certified Strength and Conditioning Specialist (CSCS)
• Former ACSM Certified Exercise Physiologist (EP-C)
I’ve spent years studying metabolism, biochemistry, neurophysiology, and how nutrients interact with the body. More importantly, I’ve lived this, navigating the day-to-day reality of bipolar disorder.
How I Test New Supplements
Before adding anything new:
• I give it 2–4 weeks to evaluate effectiveness.
• I introduce only one new variable at a time.
• I track how I feel (mentally, physically, emotionally).
• I run everything by my psychiatrist to check for interactions or red flags.
Slow and steady isn’t just safe—it’s smart.
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Supplements That Help Me Thrive
N-Acetyl Cysteine (NAC)
Dosage: 1,200–2,400 mg per day, split into two doses (AM and PM)
Mechanism: NAC is a precursor to glutathione, the body’s master antioxidant. It modulates glutamate—a neurotransmitter that is often dysregulated in bipolar disorder—and restores redox balance in the brain.
Why I Use It: I began taking NAC after reading studies on its benefits for bipolar depression. Within weeks, I noticed less irritability and a smoother emotional baseline. It didn’t blunt my emotions—it made them easier to manage.
What the Research Says:
• A 2008 double-blind trial by Berk et al. found that NAC significantly improved depressive symptoms in people with bipolar disorder over 24 weeks.
• NAC has also been shown to reduce oxidative stress, improve mitochondrial function, and reduce inflammation—all key factors in bipolar pathology.
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Magnesium Glycinate
Dosage: 300–400 mg taken at night
Mechanism: Magnesium is a cofactor in over 300 enzymatic reactions, many of which affect neurotransmitters and the stress response. The glycinate form is bound to the amino acid glycine, making it especially calming and easy to absorb.
Why I Use It: This is my go-to for reducing anxiety and helping me fall asleep. It also helps reduce muscle tension and supports parasympathetic activity—key for recovery and emotional regulation.
What the Research Says:
• Magnesium deficiency is associated with increased anxiety, depression, and irritability.
• A 2017 study (Tarleton et al.) found magnesium supplementation improved depression scores in as little as two weeks.
Timing Tip: I take it about 30 minutes before bed, often alongside glycine for a synergistic calming effect.
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Omega-3 Fatty Acids (EPA/DHA)
Dosage: 1,500–2,000 mg of combined EPA and DHA per day (with food)
Mechanism: Omega-3s are structural fats in brain membranes. EPA has anti-inflammatory and mood-regulating effects, while DHA supports membrane fluidity and neuroplasticity.
Why I Use It: When I started taking omega-3s consistently, I noticed fewer mood crashes and more emotional resilience—especially in winter. It also helps reduce irritability and mental fatigue.
What the Research Says:
• Several meta-analyses show that omega-3s (especially EPA-dominant) reduce symptoms of depression and bipolar disorder.
• One study by Sarris et al. (2012) found EPA to be particularly effective for bipolar depression.
Pro Tip: I take it with a high-fat meal for better absorption and to reduce any fishy aftertaste.
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L-Theanine
Dosage: 200 mg once or twice daily
Mechanism: L-theanine modulates alpha brain waves (linked to relaxed focus) and supports GABA, dopamine, and serotonin. It works synergistically with caffeine by smoothing its effects.
Why I Use It: It’s part of my morning routine when I need focused calm—especially on days with more stimulation or pressure. I also use it in the evening to unwind if my mind is racing.
What the Research Says:
• A 2017 review (Dietz & Dekker) confirmed that L-theanine improves cognition and stress response without sedation.
• It may also reduce the risk of overstimulation during mania-prone periods.
Combo Tip: I take it with my green tea or yerba mate on workdays. If I’m skipping caffeine, I may still use theanine for its calming effects.
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Vitamin D3 + K2
Dosage: 2,000–5,000 IU of D3 with 90–180 mcg of MK-7 K2
Mechanism: Vitamin D is a neurosteroid that regulates serotonin production, immune modulation, and inflammatory cytokines. K2 supports calcium metabolism and complements D3’s function.
Why I Use It: I had low vitamin D levels and felt the seasonal mood drops every fall. Supplementing has been a game-changer for mood stability and energy.
What the Research Says:
• AJP 2013 study (Anglin et al.) linked low vitamin D with increased depression risk.
• Bipolar patients are frequently deficient in D3, and correcting this may improve outcomes.
Safety Tip: I always pair D3 with K2 to support bone health and avoid unbalanced calcium buildup.
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Creatine Monohydrate
Dosage: 3–5 grams per day (typically post-workout or in the morning)
Mechanism: Creatine plays a key role in the phosphocreatine system, supporting ATP production in cells—especially in high-demand tissues like the brain and muscles. It may improve mood by enhancing mitochondrial function and brain energy metabolism.
Why I Use It: It’s one of the most well-researched supplements in the world and helps me maintain strength, energy, and mental clarity. I also noticed better resilience to fatigue when I use it consistently.
What the Research Says:
• A 2007 study (Roitman et al.) showed creatine augmentation improved depressive symptoms in bipolar patients.
• It may also enhance the efficacy of SSRIs and mood stabilizers by supporting cellular energy.
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Lion’s Mane Mushroom
Dosage: 1,000 mg daily (AM or with lunch)
Mechanism: Lion’s Mane contains compounds like hericenones and erinacines that stimulate Nerve Growth Factor (NGF) production, promoting neurogenesis and myelination.
Why I Use It: Helps with brain fog and cognitive performance. It’s one of the only supplements I’ve used that gives me noticeable clarity without stimulation.
What the Research Says:
• Animal studies show enhanced hippocampal neurogenesis.
• A 2009 study (Mori et al.) found cognitive benefits in humans, including better focus and memory.
Caution: I don’t take this at night—it can be slightly energizing.
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Rhodiola Rosea
Dosage: 200–400 mg/day, taken in the morning or pre-stress
Mechanism: Rhodiola is an adaptogenic herb that modulates cortisol, reduces fatigue, and supports mitochondrial energy production. It helps buffer the physiological stress response.
Why I Use It: On busy days or during emotionally taxing periods, rhodiola keeps my energy and mood stable. But I avoid it when I’m already feeling elevated or hypomanic.
What the Research Says:
• Clinical trials show reductions in fatigue, anxiety, and perceived stress.
• Useful during seasonal transitions or work travel when stress spikes.
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B-Complex with Methylfolate
Dosage: 1 capsule in the morning with food
Mechanism: B vitamins (especially B6, B9, and B12) are involved in methylation, neurotransmitter synthesis, and mitochondrial function. Methylfolate is the bioavailable form of folate and bypasses MTHFR mutations.
Why I Use It: I feel sharper and more emotionally even when I take this. It supports dopamine and serotonin balance, and helps with stress resilience.
What the Research Says:
• Deficiencies in B vitamins are linked to depression, cognitive dysfunction, and fatigue.
• Methylfolate may improve SSRI response and reduce inflammation.
Pro Tip: Make sure your B-complex contains methylated forms and not synthetic folic acid.
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Zinc Picolinate
Dosage: 15–30 mg/day (usually in the morning with food)
Mechanism: Zinc regulates NMDA and GABA receptors, modulates inflammation, and supports neuroplasticity and immune health.
Why I Use It: Zinc helps me stay grounded and reduces overstimulation. It’s also essential for testosterone regulation, which indirectly impacts mood.
What the Research Says:
• Studies show low zinc is associated with depression and poor stress regulation.
• Supplementation improves symptoms in mood disorders, especially with SSRIs.
Warning: Long-term high doses can deplete copper so I monitor labs annually.
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Coenzyme Q10 (Ubiquinol)
Dosage: 100–200 mg/day (with breakfast)
Mechanism: CoQ10 is a mitochondrial cofactor that supports ATP production and protects neurons from oxidative stress.
Why I Use It: Especially helpful when I feel mentally foggy or emotionally flat. It also supports cardiovascular health which is important when taking meds like lithium or antipsychotics.
What the Research Says:
• Some evidence links CoQ10 to improved energy and mood in bipolar depression.
• Commonly used in mitochondrial medicine protocols for neurological disease.
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Glycine
Dosage: 3 grams taken 30–60 minutes before bed
Mechanism: Glycine is an inhibitory neurotransmitter that helps lower core body temperature and enhances parasympathetic activity, leading to deeper, more restorative sleep. It plays a key role in promoting calmness without sedation.
Why I Use It: It helps me wind down, especially when paired with magnesium glycinate. I fall asleep faster and wake up feeling less groggy, which helps me start the day more emotionally and mentally balanced.
What the Research Says:
• Glycine has been shown to improve sleep quality and reduce daytime sleepiness.
• It increases slow-wave (deep) sleep without impairing REM or causing dependency.
Combo Tip: I mix it into sleepy tea or water alongside magnesium glycinate before bed.
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L-Tyrosine
Dosage: 500–1,000 mg in the morning on low-energy days
Mechanism: L-tyrosine is a precursor to dopamine and norepinephrine. It supports executive function, focus, and stress resilience by enhancing catecholamine production in the brain.
Why I Use It: On days where I feel emotionally flat, mentally foggy, or under-recovered from stress or poor sleep, tyrosine helps kickstart my brain. But if I feel anxious or overstimulated, I skip it.
What the Research Says:
• Shown to enhance mental performance under cognitive stress, like multitasking or sleep deprivation.
• Can be beneficial for blunting fatigue without overstimulating the central nervous system.
Timing Tip: I take it on an empty stomach or away from high-protein meals to maximize absorption.
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Probiotics
Dosage: As provided in my daily greens powder (typically 5–10 billion CFUs per serving)
Mechanism: Probiotics play a key role in the gut-brain axis by supporting microbiome balance, reducing inflammation, and influencing neurotransmitter production. Since gut health and mental health are deeply interconnected, even moderate doses of beneficial bacteria can support mood stability.
Why I Use It: I get my probiotics through my greens powder supplement, which I take daily as part of my morning routine. It’s an easy way to support gut and immune health without taking a separate capsule. I’ve noticed better digestion, more consistent energy, and fewer mood dips during stressful weeks.
What the Research Says:
• A 2018 study in Bipolar Disorders found that individuals hospitalized for mania who took a probiotic supplement daily had a significantly lower risk of rehospitalization than those on placebo.
• The benefit was especially strong in patients with higher baseline inflammation highlighting the immune–gut–brain connection.
Practical Tip: If you’re already taking a quality greens powder, check the label for live probiotic strains like Lactobacillus or Bifidobacterium. It may be doing more for your mood than you realize.
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Supplements to Avoid with Bipolar Disorder
While many supplements can support stability and overall well-being, some carry significant risks for individuals with bipolar disorder. These risks include triggering mania or hypomania, worsening sleep or anxiety, interfering with medications, or causing physiological withdrawal effects that destabilize mood. Below are the top supplements I avoid, and recommend caution with, based on both research and lived experience.
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St. John’s Wort
Why to Avoid: Though often promoted for depression, St. John’s Wort can be dangerous for those with bipolar disorder. It interacts with many medications (especially SSRIs, SNRIs, and antipsychotics) and has been known to trigger manic or hypomanic episodes.
Scientific Context:
• St. John’s Wort induces cytochrome P450 enzymes (particularly CYP3A4), which can lower the effectiveness of many medications.
• Several case reports document manic switching in bipolar patients using this herb.
This is one of the most common “natural” remedies people suggest for mood, but in bipolar disorder, it’s best left alone.
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SAM-e (S-Adenosyl Methionine)
Why to Avoid: SAM-e increases the synthesis of dopamine, norepinephrine, and serotonin. While that may seem helpful for depression, in bipolar disorder it can push the brain into overdrive causing rapid mood elevation, insomnia, or mania.
Scientific Context:
• Multiple studies and clinical reports have shown SAM-e triggering manic episodes in bipolar individuals.
• It should only ever be used under direct psychiatric supervision, and even then, with extreme caution.
This is one supplement I will never take again. I tried it before my diagnosis and felt amazing for a few days then completely spiraled.
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5-HTP (5-Hydroxytryptophan)
Why to Avoid: 5-HTP is a serotonin precursor that increases serotonin levels in the brain. That might sound beneficial, but in bipolar disorder, it can destabilize mood especially when combined with other serotonergic agents like SSRIs or SNRIs.
Scientific Context:
• 5-HTP can increase the risk of serotonin syndrome when taken with medications.
• It can also trigger hypomania or agitation in bipolar patients due to its rapid influence on neurotransmitters.
I avoid this entirely, even though it’s marketed as a natural serotonin booster. The potential for chaos is just too high.
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Phenibut
Why to Avoid: Phenibut is a synthetic compound that binds to GABA receptors and has stimulant-like dopamine effects. While it may reduce anxiety temporarily, it has a very high potential for dependence, rebound anxiety, mood crashes, and in some cases psychosis or mania.
Scientific Context:
• Phenibut withdrawal symptoms can mimic benzodiazepine withdrawal, including hallucinations, panic, insomnia, and suicidal ideation.
• It is not regulated in the U.S. and is banned or restricted in many countries.
As someone with bipolar disorder, this is one of the most dangerous over-the-counter substances I could take. I won’t touch it.
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High-Dose Caffeine or Energy Drinks
Why to Avoid: Caffeine isn’t inherently bad, but for people with bipolar disorder, large doses can quickly spiral into anxiety, agitation, and insomnia. And as we know, poor sleep is one of the biggest triggers for mood episodes.
Scientific Context:
• High-dose caffeine increases norepinephrine and dopamine activity and may reduce slow-wave sleep.
• In people prone to mood instability, it can exaggerate symptoms and disrupt circadian rhythms.
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THC (Tetrahydrocannabinol / Marijuana)
Why to Avoid: THC is the psychoactive component of cannabis and is known to worsen bipolar symptoms, particularly in individuals with a history of mania, psychosis, or schizophrenia. It can increase paranoia, emotional instability, and interfere with medication.
Scientific Context:
• THC use is associated with earlier onset of bipolar disorder, more frequent episodes, and more hospitalizations.
• Several studies show a correlation between cannabis use and worsened outcomes in bipolar patients.
While CBD may have potential therapeutic use (with caution), THC is a known destabilizer and not worth the risk.
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These supplements may work well for others, but for people like me, living with a brain-based condition that already makes balance difficult, they’re landmines. I stay away from anything that can throw off my sleep, neurotransmitter balance, or emotional regulation.
The goal is not just to feel better temporarily. The goal is to stay steady, build a life, and protect the gains you’ve made.
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My Morning & Evening Stacks (For Simplicity)
Morning Stack:
• NAC
• Probiotics
• Lion’s Mane
• Omega-3 (EPA/DHA)
• CoQ10 (Ubiquinol)
• B-Complex with Methylfolate
• Vitamin D3 + K2
• Zinc Picolinate
• L-Theanine
• L-Tyrosine (as needed)
Evening Stack:
• NAC (2nd dose)
• Magnesium Glycinate
• Glycine
• L-Theanine (if anxious)
• Omega-3 (2nd dose)
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How I Approach Supplements with Bipolar Disorder: Final Thoughts
Supplements are tools— not cures. And in bipolar disorder, using them wisely takes discipline, self-awareness, and honest reflection about what’s actually helping.
For me, the foundation is always:
• Medication to stabilize the baseline (like lithium and lamotrigine)
• Therapy to process trauma, recognize patterns, and develop tools
• Sleep that is consistent and protected like my life depends on it, because it does
• Structure in my routines, goals, and rhythms
• Faith that reminds me my identity is deeper than my diagnosis
• Fitness and Nutrition that nourish my brain and body like the high-performance machine it is
Supplements help me bridge the gap between surviving and thriving. They smooth the edges. They enhance what I’m already doing. But they’re not my foundation.
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My 5 Rules for Using Supplements with Bipolar Disorder
1. Never use a supplement to replace medication unless medically supervised. Stability is sacred. Don’t gamble with it.
2. Track your response. Some supplements are subtle, but others can push you toward hypomania or irritability without warning. Know your patterns.
3. Respect the dose. More is not better. Especially for the brain.
4. Cycle when appropriate. I rotate some herbs and adaptogens (like ashwagandha or lemon balm) to prevent tolerance and maintain effectiveness.
5. Stick to reputable brands. I use 3rd-party tested supplements to avoid fillers, contaminants, or unreliable dosing.
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You Are Not Weak for Needing Support
Whether it’s lithium, magnesium, or l theanine, needing support does not make you broken. It means you’re fighting wisely. I believe in treating bipolar disorder like the full-body brain-based condition it is.
You are not just managing emotions—you’re managing chemistry, sleep, trauma, memory, and meaning.
You are not lazy.
You are not attention-seeking.
You are not unstable because you need help.
You are living with a powerful, unpredictable condition. And you are still here.
Supplements can be part of your healing. Just don’t let them become your whole strategy.
Start with stability. Build from there.
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Final Encouragement
You don’t have to try everything at once. Start with your foundation. Build slowly. Track your progress. And be gentle with yourself. Living with bipolar disorder is not easy but with the right tools, support, and faith, it is possible to live a rich, stable, and meaningful life. Supplements have helped me stay grounded, alert, and emotionally resilient, but they’re just one part of a bigger story. Keep writing yours.
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Scientific Citations and Further Reading
1. Berk, M., et al. (2008). N-acetyl cysteine as a glutathione precursor for bipolar depression: A double-blind randomized placebo-controlled trial. Biological Psychiatry, 64(6), 468–475.
2. Dean, O. M., et al. (2011). N-acetylcysteine in psychiatry: Current therapeutic evidence and potential mechanisms of action. Journal of Psychiatry & Neuroscience, 36(2), 78–86.
3. Tarleton, E. K., et al. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One, 12(6), e0180067.
4. Serefko, A., et al. (2016). Magnesium in depression. Pharmacological Reports, 68(4), 748–756.
5. Sarris, J., et al. (2012). Omega-3 for bipolar disorder: Meta-analyses of use in mania and bipolar depression. Journal of Clinical Psychiatry, 73(1), 81–86.
6. Freeman, M. P., et al. (2006). Omega-3 fatty acids: Evidence basis for treatment and future research in psychiatry. Journal of Clinical Psychiatry, 67(12), 1954–1967.
7. Hidese, S., et al. (2019). Effects of L-theanine on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Nutrients, 11(10), 2362.
8. Anglin, R. E. S., et al. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100–107.
9. Roitman, S., et al. (2007). Creatine monohydrate in resistant depression: A preliminary study. Bipolar Disorders, 9(8), 754–758.
10. Mori, K., et al. (2009). Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomedical Research, 30(4), 231–237.
11. Olsson, E. M. G., et al. (2009). A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica, 75(2), 105–112.
12. Papakostas, G. I., et al. (2012). L-methylfolate as adjunctive therapy for SSRI-resistant major depression: Results of two randomized, double-blind, placebo-controlled trials. American Journal of Psychiatry, 169(12), 1267–1274.
13. Nowak, G., et al. (2005). Effect of zinc supplementation on antidepressant therapy in unipolar depression: A preliminary placebo-controlled study. Polish Journal of Pharmacology, 57(6), 1143–1147.
14. Akhondzadeh, S., et al. (2015). Adjunctive Coenzyme Q10 in patients with bipolar depression: A double-blind, placebo-controlled, randomized clinical trial. Psychiatry Research, 228(3), 394–399.
15. Yamadera, W., et al. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126–131.
16. Deijen, J. B., et al. (1999). Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course. Brain Research Bulletin, 48(2), 203–209.
17. Shorakae, S., et al. (2019). Electrolyte imbalance in mood disorders: A systematic review and meta-analysis. Journal of Affective Disorders, 246, 304–319.
18. Nierenberg, A. A., et al. (1999). Mania and hypomania induced by St. John’s Wort. Journal of Clinical Psychiatry, 60(6), 432–435.
19. Sarris, J., et al. (2010). The use of SAMe for mood disorders: A systematic review. CNS Drugs, 24(9), 739–762.
20. Turner, E. H., et al. (2006). A review of the effects of 5-HTP on serotonin synthesis and metabolism. American Journal of Psychiatry, 163(5), 794–797.
21. Lapin, I. (2001). Phenibut (beta-phenyl-GABA): A tranquilizer and nootropic drug. CNS Drug Reviews, 7(4), 471–481.
22. Lev-Ran, S., et al. (2013). The association between cannabis use and the development of mood disorders: A longitudinal study. Journal of Affective Disorders, 148(1), 52–57.
23. Dickerson, F. B., et al. (2018). Adjunctive probiotic treatment reduces hospitalization rates in patients with mania. Bipolar Disorders, 20(7), 614–621.