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Mood & Focus Supplement Protocol

Science-Backed Supplements for ADHD Max & Bipolar Spectrum

Curated by Dr. Dara Abraham, DO | Board-Certified Psychiatrist

www.drdarapsychiatry.com

"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."

— Dr. Dara Abraham, DO

Medical Disclaimer

This guide is for educational purposes only. Always consult your healthcare provider before starting any supplement regimen, especially if you have bipolar disorder, are taking psychiatric medications, or have other medical conditions.

1Core Supplements for Mood & Focus

Omega-3 (High EPA)

Strong Evidence

Dosage:

1000-3000 mg EPA daily

Best For:

Bipolar depression, ADHD, irritability

How It Works: Anti-inflammatory; supports dopamine & serotonin balance.

Dr. Dara's Note: Look for 2:1 EPA to DHA ratio. Helps mood and executive function.

L-Methylfolate / Folinic Acid

Moderate Evidence

Dosage:

7.5-15 mg/day

Best For:

Brain fog, fatigue, SSRI resistance

How It Works: Boosts neurotransmitter synthesis via methylation.

Dr. Dara's Note: Especially helpful with MTHFR mutation or sluggish SSRI response.

Vitamin D + Light Therapy

Moderate Evidence

Dosage:

2000-5000 IU/day + 30 min light box (AM only)

Best For:

Seasonal depression, circadian rhythm disruption

How It Works: Regulates sleep-wake hormones; boosts serotonin.

Dr. Dara's Note: Morning-only light avoids mania risk. Essential in winter and PMDD.

N-Acetylcysteine (NAC)

Strong Evidence

Dosage:

1000-3000 mg/day (divided)

Best For:

Motivation loss, obsessive thoughts, emotional burnout

How It Works: Glutamate modulator; restores antioxidant glutathione.

Dr. Dara's Note: Excellent for bipolar depression with agitation or "fried" brain feel.

2Supportive Supplements

Magnesium (Glycinate or Threonate)

Moderate Evidence

Dosage:

200-400 mg/day

Best For:

Sleep issues, irritability, tension, racing thoughts

How It Works: Supports calming GABA activity, modulates NMDA receptors.

Dr. Dara's Note: Avoid magnesium oxide. Glycinate helps body tension; threonate helps brain.

Inositol

Moderate Evidence

Dosage:

6-18 g/day (divided)

Best For:

Rumination, anxiety, PMDD, OCD traits

How It Works: Balances serotonin signaling; reduces emotional looping.

Dr. Dara's Note: Especially useful for ADHD + PMDD with mood crashes or obsessional thinking.

3Understanding the "Fried Nervous System"

Many patients with ADHD Max or bipolar spectrum describe feeling "fried"—a state of chronic overstimulation where the brain's excitatory (glutamate) and calming (GABA) systems are out of balance.

Signs of Glutamate Excess

• Racing thoughts that won't stop
• Feeling "wired but tired"
• Irritability and agitation
• Difficulty relaxing or sleeping
• Sensory overload

Supplements That Help

• NAC - Modulates glutamate
• Magnesium - Supports GABA
• Inositol - Calms serotonin signaling
• Omega-3 - Reduces inflammation

!Supplements to AVOID in Bipolar Spectrum

These supplements can increase the risk of mania or cycling if not used carefully or with close psychiatric oversight:

St. John's Wort

Can trigger mania

SAM-e

May induce cycling

5-HTP

Serotonin risk

Quick Reference Table

Supplement	Daily Dose	Primary Target	Key Benefit
Omega-3 (High EPA)	1000-3000 mg EPA	Inflammation, Dopamine	Mood stability, focus
L-Methylfolate	7.5-15 mg	Methylation	Brain fog, energy
Vitamin D	2000-5000 IU	Serotonin, Circadian	Seasonal mood
NAC	1000-3000 mg	Glutamate, Glutathione	Bipolar depression
Magnesium	200-400 mg	GABA, NMDA	Calm, sleep
Inositol	6-18 g	Serotonin signaling	Anxiety, OCD traits

4How to Start: Implementation Guide

Week 1-2: Foundation

• Start with Omega-3 (1000 mg EPA) and Vitamin D (2000 IU)
• These are well-tolerated and provide baseline support
• Take with meals for better absorption

Week 3-4: Add Calming Support

• Add Magnesium Glycinate (200 mg) in the evening
• If tolerating well, increase to 400 mg after one week
• Monitor sleep quality and anxiety levels

Week 5-6: Target Specific Symptoms

• For "fried" feeling: Add NAC (600 mg twice daily)
• For brain fog: Add L-Methylfolate (7.5 mg)
• For rumination: Add Inositol (start with 2g, increase gradually)

Tips for Success

Be Patient

Most supplements take 4-8 weeks to show full effects. Don't give up too soon.

Track Everything

Keep a symptom journal to identify what's working and what's not.

Quality Matters

Choose brands with third-party testing (USP, NSF, ConsumerLab).

Work With Your Provider

Share this protocol with your psychiatrist to ensure safe integration.

"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, DO

Dr. Dara Abraham, DO

Board-Certified Osteopathic Psychiatrist

Adult ADHD & Bipolar Spectrum Specialist

www.drdarapsychiatry.com

Last Updated: February 2026