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Following a bipolar disorder diagnosis, most doctors recommend a regimen of medication and therapy — the best lines of defense against mood disorders. But these treatments can take weeks to reach their full effect, and they are not the only solutions for managing your symptoms and keeping your moods in line.
As it turns out, following a proper sleep schedule, getting plenty of exercise, and eating the right foods can do wonders for bipolar symptoms — and improve your overall health in the process.
A healthy bipolar disorder diet includes the following:
Omega-3s: Multiple studies1 have shown that Omega-3 fatty acids like the kinds found in fish and fish oil supplements can help decrease the feelings of depression so common in bipolar patients. Vegetarian? Try getting your Omega-3s from eggs or nuts instead.
Magnesium: Magnesium — found in whole grains, beans, and dark leafy vegetables like spinach — has been shown to have an effect similar to lithium, the most common bipolar medication.2 Upping your intake of magnesium, a natural mood stabilizer, may decrease your need for medication. (It should be noted, however, that magnesium cannot replace lithium entirely.)
Salt: Seems counterintuitive, right? If you have bipolar disorder, don’t let your salt intake get too low, and definitely don’t cut out salt entirely — salt is very necessary to regulate the levels of bipolar medication in your bloodstream.
Healthy Fats: Healthy fats like those found in avocados and olive oil can help keep you feeling full longer, and decrease your cravings for the “foods to avoid” listed below.
Individuals with bipolar disorder should cut back on the following:
Caffeine: Caffeine and other stimulants can kick mania up a notch. When experiencing a manic phase, avoid coffee, soda, and energy drinks whenever possible. Try herbal teas or infused water instead — the herbs can give you a natural energy boost to overcome slumps.
Sugar: Sugar highs and lows can make an already unbalanced mood even more erratic, and sugar crashes can make a depressive phase much worse. If you really need something sweet, reach for fruit — the natural sugars won’t cause such a drastic blood sugar spike.
Refined Carbohydrates: Bipolar patients may be more prone to obesity, since imbalances of seratonin in their brains may lead them to crave more unhealthy carbohydrates. Ditch the processed junk and get your carbs from whole grains, fruits, and vegetables instead.
Alcohol: Alcohol and bipolar disorder just don’t mix. Not only can alcohol interact poorly with psychiatric medications, it can also disrupt sleep — bad news for an already high-strung bipolar person. Bipolar patients are also more likely than neurotypical people to develop drug or alcohol addictions. In other words, alcohol is not worth the risk.
Grapefruit: Talk to your doctor about your specific situation, but some bipolar medications — particularly anticonvulsants — interact poorly with grapefruit and grapefruit juice.
Food can’t cure your bipolar disorder, and it’s always best to talk to your doctor about the best treatment plan for you. But proper diet and a healthy lifestyle can definitely help get your symptoms under control — and your life back on track.
1 Logan, Alan C. “Omega-3 Fatty Acids and Major Depression: A Primer for the Mental Health Professional.” Lipids in Health and Disease, vol. 3, no. 1, 9 Nov. 2004, p. 25., doi:10.1186/1476-511x-3-25.
2 Chouinard, Guy, et al. “A Pilot Study of Magnesium Aspartate Hydrochloride (Magnesiocard®) as a Mood Stabilizer for Rapid Cycling Bipolar Affective Disorder Patients.” Progress in Neuro-Psychopharmacology and Biological Psychiatry, vol. 14, no. 2, 1990, pp. 171–180., doi:10.1016/0278-5846(90)90099-3.
Medically reviewed by Francis Kuehnle, MSN, RN-BC — Written by Chantelle Pattemore — Updated on June 8, 2021
- Diet and bipolar disorder
- Beneficial foods
- Foods to avoid
- Takeaway
Produce, probiotics, and oily fish may help with bipolar disorder, while alcohol, sugar, and caffeine may affect symptoms negatively.
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For many years, people believed the brain worked alone as the “big boss,” guiding the rest of the body from up high and dictating how we feel and act. But research suggests it’s not as in control as once thought.
In the grand scheme of medicine, nutritional psychiatry — exploring how food impacts the brain and mind — is a fairly new development. However, its findings are quickly changing the way we approach looking after our mental health.
You may have heard of the gut-brain axis, and how the finely balanced microbiome of beneficial and harmful bacteria in your digestive system may affect your mood and behavior. For example, it’s believed 95% of your serotonin (the “feel-good” chemical) is produced not in your brain but in your gut.
What you eat directly influences these trillions of bacteria and, if they’re knocked off-kilter, your brain may quickly feel the effects.
As many symptoms of bipolar disorder are centered on mood and emotion, it’s little surprise that research indicates a potential link between the condition and diet.
Inflammation and immune function are thought to be key factors in this association. People with bipolar disorder have been found to have higher levels of inflammation in the brain and impaired immunity, both of which can be significantly affected by different foods.
Scans have shown that those with bipolar disorder have slightly altered brain composition, too — particularly in the prefrontal cortex, where emotions and impulses are managed. And research indicates that for the brain to function properly and maintain a healthy structure, it needs to receive a wide variety of nutrients, vitamins, and antioxidants from different ingredients.
Being aware of the different foods that may exacerbate or improve symptoms of bipolar disorder may help you better manage the condition.
As is the case with our physical health, our mental well-being thrives on nutritious ingredients. Here are some that have the potential to improve symptoms of bipolar disorder.
Fruit and vegetables
Here’s another good reason to eat your greens: Hitting the daily recommended intake for fruits and vegetables may boost mental well-being by enhancing feelings of self-worth and optimism and lowering risk of depression and distress.
More specifically, in one older study, people with bipolar disorder who upped their vegetable intake experienced fewer symptoms of depression and better overall mental function.
Foods high in vitamin C
While research into the direct relationship between vitamin C and bipolar disorder is limited, vitamin C may still be of assistance — particularly as low levels of it have been linked to poor mood and cognition.
Vitamin C also quashes harmful free radicals, which roam the body and damage cells to cause inflammation, a reaction that’s linked to symptoms of bipolar disorder.
Some great sources of vitamin C include:
- broccoli
- orange
- kale
- black currants
- strawberries
Oily fish
This type of fish is rich in omega-3s, fatty acids renowned for their heart health benefits. But they could help reduce symptoms of bipolar disorder, too.
Research has found that people with bipolar disorder often have lower levels of omega-3s in their blood, which are key to healthy brain function. Plus, some studies indicate omega-3s may help improve depressive symptoms of bipolar disorder — although findings are mixed, so further investigation is needed.
Salmon, sardines, and mackerel are packed with omega-3s, but if you don’t eat fish, you can also find it in ingredients like flaxseed and walnuts.
Chicken
You may not think much of this humble meat, but it’s packed with two compounds believed to help bipolar disorder symptoms. The first is tryptophan, an amino acid that aids in the production of serotonin, a mood-enhancing chemical many people with bipolar disorder are deficient in.
Chicken is also rich in CoQ10, a natural antioxidant that not only helps protect against free radical damage but also assists in reducing bipolar disorder-related depression, according to research.
Probiotics
While technically not a food, these live microorganisms are found in an array of ingredients and may help decrease inflammation. Plus, in one study, people with bipolar disorder who received probiotics saw a decrease in symptoms of mania and lower rates of hospitalization.
Yogurt with active cultures is one of the most popular ways to “eat” probiotics, while kefir, tempeh, miso, and sauerkraut are all good sources, too.
Research suggests that some ingredients may encourage or intensify symptoms of bipolar disorder. These are a few to watch out for.
Alcohol
Having a gin and tonic or a glass of wine may make you feel happy in the moment, but regular drinking may have longer-term effects for those with bipolar disorder.
You don’t need to be a heavy drinker, either. One older study found that low to moderate alcohol intake is associated with depression and mania. Meanwhile, another study revealed that people with bipolar disorder as well as alcohol use disorder were at significantly greater risk of manic symptoms and suicidal thoughts and behaviors than those with bipolar disorder who don’t drink.
Ultimately, the relationship between bipolar disorder and alcohol is a tricky one. It’s estimated that 40% to 70% of people with bipolar disorder will also experience alcohol use disorder.
Sugar
On average, we eat (and drink) 17 teaspoons of sugar each day — almost three times the recommended amount for adults. And too much may have a detrimental effect on mental health.
Not only has this ingredient been linked to increased inflammation in the body, but it is also a key factor behind obesity, a condition associated with more severe bipolar disorder symptoms.
Still, it’s important to keep in mind that the relationship between obesity and diet is complicated. Not everyone who has obesity follows an unhealthy diet. Various factors may play a role.
The Depression and Bipolar Support Alliance notes that some people with bipolar disorder find that high sugar intake negatively influences their mood, while research also shows it may encourage symptoms of depression.
Fast food
It’s cheap and convenient, but fast food may be the fast track to psychological distress.
Although not specific to bipolar disorder, a large study of Californian adults found that those who consumed greater quantities of fast food were more likely to report moderate to severe mental distress. The researchers noted that this link often remained, even when adjusting for various factors, including age, race, or income.
Meanwhile, when it comes to all-important inflammation, mice fed a diet high in fat and sugar not only experienced increased levels of inflammation but also saw long-term negative changes to their immune systems. Plus, trans fats, which are often found in fried foods and pastries, have been linked to higher inflammation.
Caffeine
Too much of this stimulant is well known for getting us hyped up and causing the jitters. However, according to the International Bipolar Foundation, it may even trigger manic episodes in some people with bipolar disorder. Studies support this theory.
Some researchers suggest that this is because of the impact caffeine can have on sleep, as sleep disturbances have been shown to affect everything from mood to life quality to treatment outcomes in people with bipolar disorder.
More research is needed, but a number of studies indicate a relationship between nutrition and bipolar disorder. So aiming to lower your intake of some ingredients and increase your intake of others may be beneficial. You could even write down how you feel after eating to see if you notice a pattern between certain foods and symptoms.
In addition to specific ingredients that may ease signs of bipolar disorder, research indicates that the very low-carb, high-fat keto diet may be advantageous. A review analyzing anecdotal evidence noted it may help stabilize mood and lower the incidence of depression.
Still, it may be best to speak with your treatment team before switching up your diet completely and following a strict regimen like the keto diet.
Plus, it’s important to keep in mind that nutritional switches aren’t an alternative to traditional treatment approaches for bipolar disorder, such as medication and therapy.
Getting good sleep, eating a balanced diet, and enjoying regular exercise are important elements of self-care that can help manage the peaks and troughs of bipolar disorder, so speak with your doctor about adopting potential measures for a brighter outlook.
Last medically reviewed on June 8, 2021
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