Mental Health Resources
Curated evidence-based resources for ADHD, women's mental health, mood disorders, and overall mental wellness
Featured Resources
ADHD Self-Assessment Tools
Comprehensive screening tools and questionnaires to help identify ADHD symptoms in adults and prepare for your consultation with Dr. Dara.
Women's Mental Health Hub
Specialized resources for PMDD, perimenopause, postpartum mental health, and hormonal influences on mood - curated by Dr. Dara.
PMDD Supplement Guide
Evidence-based supplement recommendations for managing PMDD symptoms, including dosages, timing, and safety considerations.
Crisis Support & Helplines
Immediate access to 24/7 crisis resources, suicide prevention hotlines, and emergency mental health support services.
PMDD Supplement Guide
Evidence-based supplements for managing PMDD symptoms
Important Medical Disclaimer
This information is for educational purposes only and does not replace medical advice. Always consult with your healthcare provider before starting any supplement regimen, especially if you:
- • Are taking prescription medications
- • Have existing medical conditions
- • Are pregnant, breastfeeding, or planning pregnancy
- • Are taking hormonal contraceptives
Download PMDD Supplement Protocol PDF
Get a printable guide with dosages, timing, cycle-based protocols, and quick reference table
Calcium (1200-1600 mg/day)
Research shows calcium supplementation can reduce PMDD symptoms by up to 48%. Take in divided doses with meals for better absorption. Calcium carbonate or calcium citrate are both effective forms.
Vitamin D (1000-2000 IU/day)
Vitamin D deficiency is common in PMDD and supplementation may improve mood symptoms. Have your levels checked and supplement accordingly. Optimal blood levels are 40-60 ng/mL.
Magnesium (200-400 mg/day)
Magnesium glycinate or citrate can help with mood, anxiety, sleep, and physical symptoms like bloating and cramps. Start with lower dose and increase gradually to avoid digestive upset.
Vitamin B6 (50-100 mg/day)
B6 supports neurotransmitter production and may reduce PMDD mood symptoms. Do not exceed 100 mg daily as higher doses can cause nerve damage. Works best when combined with magnesium.
Omega-3 Fatty Acids (1000-2000 mg EPA/DHA)
Anti-inflammatory omega-3s support brain health and may reduce mood symptoms. Look for high-quality fish oil with at least 1000 mg combined EPA and DHA. Consider algae-based for vegetarian option.
Chasteberry/Vitex (20-40 mg extract)
Traditional herbal remedy that may help balance hormones and reduce PMDD symptoms. Effects typically seen after 3 months of consistent use. May interact with hormonal medications.
Evening Primrose Oil (1000-1500 mg)
Contains gamma-linolenic acid (GLA) which may help with breast tenderness and mood symptoms. Takes 2-3 cycles to see full effects. Best for physical symptoms of PMDD.
L-Tryptophan or 5-HTP
Precursors to serotonin that may help with mood symptoms. Start low and increase gradually. Should not be combined with SSRIs or other serotonergic medications without medical supervision.
Tips for Supplement Success
Start one supplement at a time to identify what works for you
Give supplements 2-3 menstrual cycles to see full effects
Track symptoms to monitor effectiveness
Choose high-quality brands with third-party testing
Store supplements properly and check expiration dates
Discuss all supplements with your healthcare provider
ADHD Resources
CHADD (Children and Adults with ADHD)
Leading nonprofit organization providing education, advocacy, and support for individuals with ADHD and their families.
ADDitude Magazine
Comprehensive online resource with articles, webinars, and expert advice on all aspects of ADHD management for children and adults.
How to ADHD (YouTube Channel)
Engaging video content explaining ADHD concepts, strategies, and lived experiences by Jessica McCabe.
Tiimo App
Visual planning and time management app designed specifically for neurodivergent individuals with ADHD and autism.
Goblin Tools
Free collection of simple, single-task tools to help with executive function challenges - includes Magic ToDo, Formalizer, and more.
Driven to Distraction by Dr. Edward Hallowell
Classic book on recognizing and coping with ADHD from childhood through adulthood - essential reading for understanding ADHD.
Women with Attention Deficit Disorder by Sari Solden
Groundbreaking book addressing the unique challenges women face with ADHD, including late diagnosis and gender-specific symptoms.
ADHD Rewired Podcast
Podcast featuring interviews with ADHD experts, coaches, and individuals sharing strategies for thriving with ADHD.
Women's Mental Health Resources
International Association for Premenstrual Disorders (IAPMD)
Global nonprofit providing education, support, and advocacy for individuals with PMDD and PME.
Me v PMDD App
Symptom tracking app specifically designed for PMDD - helps identify patterns and prepare for healthcare appointments.
Postpartum Support International
Leading organization dedicated to helping families suffering from postpartum depression, anxiety, and related mood disorders.
The Menopause Manifesto by Dr. Jen Gunter
Evidence-based guide to perimenopause and menopause, including mental health impacts and treatment options.
North American Menopause Society (NAMS)
Leading nonprofit organization dedicated to promoting women's health during midlife and beyond.
MotherToBaby
Free service providing evidence-based information about medications and exposures during pregnancy and breastfeeding.
Mood Disorders & OCD Resources
Depression and Bipolar Support Alliance (DBSA)
Leading peer-directed organization providing hope, help, and support for people living with mood disorders.
Anxiety and Depression Association of America (ADAA)
International nonprofit dedicated to prevention, treatment, and cure of anxiety, depression, and related disorders.
The Noonday Demon by Andrew Solomon
Comprehensive exploration of depression combining personal experience, cultural analysis, and scientific research.
An Unquiet Mind by Kay Redfield Jamison
Powerful memoir by a clinical psychologist living with bipolar disorder - combines professional expertise with lived experience.
Feeling Good by Dr. David Burns
Classic cognitive behavioral therapy guide for overcoming depression and anxiety with practical exercises.
Moodpath App
Mental health screening and mood tracking app that helps identify patterns and provides personalized insights.
The Perfectionism Workbook by Taylor Newendorp
Evidence-based strategies to overcome perfectionism using acceptance and commitment therapy (ACT) principles.
The Gifts of Imperfection by Brené Brown
Transformative guide to letting go of perfectionism and embracing authenticity, vulnerability, and wholehearted living.
International OCD Foundation
Leading organization providing resources, support, and education for individuals with OCD and related disorders.
NOCD App
Telehealth platform connecting individuals with OCD to specialized therapists trained in exposure and response prevention (ERP).
Self-Help Tools & Apps
Coming Soon: Downloadable worksheets and tracking templates will be available shortly. Check back soon or contact us to request specific tools.
Mood Tracking Template
Downloadable template to track daily mood, sleep, medications, and triggers - essential for identifying patterns.
Medication Log
Comprehensive medication tracking sheet including dosages, timing, side effects, and effectiveness ratings.
Sleep Diary
Two-week sleep tracking log to identify sleep patterns and factors affecting sleep quality.
Symptom Checklist
Comprehensive checklist for tracking mental health symptoms before appointments - helps communicate effectively with providers.
Daylio App
Micro-diary and mood tracker that helps identify patterns without requiring lengthy journaling.
Visit Resource →Insight Timer
Free meditation app with thousands of guided meditations, music tracks, and talks from mindfulness experts.
Visit Resource →Headspace
Popular meditation and mindfulness app with guided sessions for stress, anxiety, sleep, and focus.
Visit Resource →Support & Crisis Resources
If You're in Crisis
If you or someone you know is in immediate danger or experiencing a mental health crisis, please reach out for help immediately.
988 Suicide & Crisis Lifeline
24/7 free and confidential support for people in distress, prevention and crisis resources. Call or text 988.
Crisis Text Line
Free 24/7 support for those in crisis. Text HOME to 741741 to connect with a trained crisis counselor.
SAMHSA National Helpline
Free, confidential, 24/7 treatment referral and information service. Call 1-800-662-4357.
NAMI (National Alliance on Mental Illness)
Nation's largest grassroots mental health organization providing advocacy, education, support, and public awareness.
Mental Health America
Leading community-based nonprofit dedicated to addressing mental health needs through advocacy, education, and services.
Postpartum Support International Helpline
Call or text 1-800-944-4773 for support with perinatal mood and anxiety disorders. Available in English and Spanish.
The Trevor Project
24/7 crisis support for LGBTQ+ youth. Call 1-866-488-7386 or text START to 678678.
Nutrition & Lifestyle Resources
Nutritional Psychiatry: Your Brain on Food (Harvard)
Evidence-based article on how food impacts mental health and mood from Harvard Medical School.
The Ultramind Solution by Dr. Mark Hyman
Comprehensive guide to fixing broken brain chemistry through nutrition and lifestyle changes.
Sleep Foundation
Comprehensive resource for evidence-based information on sleep health, disorders, and optimization strategies.
Why We Sleep by Dr. Matthew Walker
Groundbreaking exploration of sleep science and its critical importance for mental and physical health.
The Exercise Effect on Mental Health
Research-based article from the American Psychological Association on exercise benefits for mental health.
Examine.com
Independent encyclopedia on supplementation and nutrition - provides unbiased, evidence-based information.
The Spark by Dr. John Ratey
Revolutionary science showing how exercise impacts brain function, mood, and mental health.
Recommended Reading & Podcasts
The Body Keeps the Score by Dr. Bessel van der Kolk
Transformative understanding of trauma's impact on body and mind, with innovative treatment approaches.
Lost Connections by Johann Hari
Explores the real causes of depression and anxiety, challenging conventional understanding and treatment approaches.
The Center Cannot Hold by Elyn Saks
Powerful memoir by a law professor living with schizophrenia - combines personal story with mental health advocacy.
Psychiatry Podcast
Educational podcast for psychiatry professionals and interested learners covering latest research and clinical topics.
The Hilarious World of Depression
Podcast featuring comedians discussing their experiences with depression - combines humor with serious mental health topics.
Mental Illness Happy Hour
Long-running podcast featuring honest conversations about mental health struggles, recovery, and hope.
Need Personalized Support?
Dr. Dara provides comprehensive psychiatric care for ADHD, women's mental health, and mood disorders. Schedule a consultation to discuss your specific needs.
OCD & Anxiety Self-Help Books
Freedom from Obsessive Compulsive Disorder by Jonathan Grayson
A personalized recovery program for living with uncertainty. Updated edition with comprehensive strategies for OCD management.
View on AmazonBrain Lock by Jeffrey Schwartz
Free yourself from obsessive-compulsive behavior using the four-step method. Note: Contains some religious references.
View on AmazonGetting Over OCD: A 10-Step Workbook by Jonathan Abramowitz
Practical workbook for taking back your life from OCD with evidence-based strategies.
When in Doubt, Make Belief by Jeff Bell & Michael Jenike
An OCD-inspired approach to living with uncertainty, combining personal experience with clinical expertise.
Coping With OCD by Tanya DuFrene & Bruce Hyman
Practical strategies for living well with obsessive-compulsive disorder using evidence-based techniques.
Obsessive-Compulsive Disorder (Facts) by Stanley Rachman & Padmal de Silva
4th Edition comprehensive guide to understanding OCD from leading researchers.
Overcoming Obsessive Compulsive Disorder by David Veale & Rob Willson
Self-help guide using cognitive behavioral techniques for managing OCD.
View on AmazonTreating Your OCD With Exposure and Response Prevention by Elna Yadin & Edna Foa
Workbook from leading ERP experts providing structured approach to OCD treatment.
OCD Podcasts & Videos
The OCD Stories Podcast
Comprehensive podcast featuring interviews with OCD experts, therapists, and individuals sharing their recovery journeys.
OCD and Fear of Uncertainty by Dr. Jonathan Grayson
Expert video explaining the relationship between OCD and uncertainty, with practical insights.
Understanding OCD Treatment by Dr. Jonathan Grayson
Educational video on effective OCD treatment approaches from a leading specialist.
Living with OCD by Dr. Jonathan Grayson
Practical guidance on managing OCD in daily life from an expert perspective.
Important Disclaimer
These resources are provided for educational purposes only and do not constitute medical advice. Always consult with a qualified healthcare provider before making decisions about your mental health treatment. If you're experiencing a mental health crisis, please contact 988 or go to your nearest emergency room.
Trusted Mental Health Organizations
Reputable organizations providing additional support, information, and resources
CHADD
Children and Adults with Attention-Deficit/Hyperactivity Disorder - Leading national ADHD resource and advocacy organization
NAMI
National Alliance on Mental Illness - America's largest grassroots mental health organization providing education, support, and advocacy
ADAA
Anxiety and Depression Association of America - Leading organization for anxiety, depression, OCD, PTSD, and related disorders
Postpartum Support International
Leading organization dedicated to helping women suffering from perinatal mood and anxiety disorders
Mental Health America
Nation's leading community-based nonprofit dedicated to addressing mental health needs with free screening tools and resources
SAMHSA
Substance Abuse and Mental Health Services Administration - Federal agency providing national helpline and treatment locator
Crisis Resources
If you're in crisis, help is available 24/7
988 Suicide & Crisis Lifeline
Call or text 988
Free, confidential support 24/7 for people in distress
Crisis Text Line
Text HELLO to 741741
Free 24/7 support via text message
Dr. Dara's Supplement Guide for Mood & Focus
A science-backed, gentle adjunct to psychiatric care for ADHD Max & Bipolar Spectrum
When treating bipolar spectrum conditions—especially when they overlap with ADHD, PMDD, or what I call "ADHD Max"—I've learned that it's not enough to think only in terms of the prescription pad.
I often incorporate evidence-based supplements as part of a comprehensive treatment plan, informed by the pioneering work of psychiatrists like Dr. Jim Phelps and Dr. Chris Aiken, who have helped bring science-backed integrative options into the psychiatric mainstream. Their work aligns closely with what I see clinically every day.
For example, high-EPA omega-3s can reduce inflammation and support executive functioning—particularly helpful in patients with ADHD and mood instability. L-methylfolate or folinic acid can support neurotransmitter synthesis in individuals with methylation vulnerabilities or SSRI resistance. And N-acetylcysteine (NAC)—which I still think is underutilized—is one of the few supplements shown to improve bipolar depression by targeting the glutamate system, a pathway I believe is central to many mixed or agitated mood states.
— Dr. Dara Abraham
Board-Certified Psychiatrist | Adult ADHD & Mood Spectrum Specialist
Founder, Dr. Dara Psychiatry
Omega-3 (High EPA)
1000–3000 mg EPA daily
What It Helps With:
Bipolar depression, ADHD, irritability
How It Works:
Anti-inflammatory; supports dopamine & serotonin balance
Dr. Dara's Notes:
Look for 2:1 EPA to DHA ratio. Helps mood and executive function.
L-Methylfolate / Folinic Acid
7.5–15 mg/day
What It Helps With:
Brain fog, fatigue, SSRI resistance
How It Works:
Boosts neurotransmitter synthesis via methylation
Dr. Dara's Notes:
Especially helpful with MTHFR mutation or sluggish SSRI response.
Vitamin D + Light Therapy
2000–5000 IU/day + 30 min light box (AM only)
What It Helps With:
Seasonal depression, circadian rhythm disruption
How It Works:
Regulates sleep-wake hormones; boosts serotonin
Dr. Dara's Notes:
Morning-only light avoids mania risk. Essential in winter and PMDD.
N-Acetylcysteine (NAC)
1000–3000 mg/day (divided)
What It Helps With:
Motivation loss, obsessive thoughts, emotional burnout
How It Works:
Glutamate modulator; restores antioxidant glutathione
Dr. Dara's Notes:
Excellent for bipolar depression with agitation or "fried" brain feel.
Magnesium (Glycinate or Threonate)
200–400 mg/day
What It Helps With:
Sleep issues, irritability, tension, racing thoughts
How It Works:
Supports calming GABA activity, modulates NMDA receptors
Dr. Dara's Notes:
Avoid magnesium oxide. Glycinate helps body tension; threonate helps brain.
Inositol
6–18 g/day (divided)
What It Helps With:
Rumination, anxiety, PMDD, OCD traits
How It Works:
Balances serotonin signaling; reduces emotional looping
Dr. Dara's Notes:
Especially useful for ADHD + PMDD with mood crashes or obsessional thinking.
⚠️ Supplements to Use with Caution in Bipolar Spectrum
These can increase the risk of mania or cycling if not used carefully or with close psychiatric oversight:
- St. John's Wort
- SAM-e
- 5-HTP
"Your brain isn't broken—it's overstimulated, overburdened, and often overlooked. These supplements aren't magic pills, but they're tools. Tools to support the glutamate–GABA balance, to reinforce the work we're doing with medication and therapy, and to help you feel a little more steady in the storm."
— Dr. Dara Abraham
Download Mood & Focus Supplement Protocol PDF
Get a printable guide with dosages, implementation timeline, quick reference table, and safety warnings
Medical Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any supplement regimen, especially if you have bipolar disorder, are taking psychiatric medications, or have other medical conditions. Supplements can interact with medications and may not be appropriate for everyone.