Fish oil, fish oil, fish oil. And high-quality olive oil.

Can treat and manage depression.

To best of my medical knowledge, mood disorders are result of chronic inflammation neurologically or otherwise. I wish could tell you more, but am not smart enough to LOL.

When I say fish oil, I do not mean capsules.

I mean sardines mainly, anchovies, salmon, tuna.

At a glance I can hear peeps say "Mercury!!!!"

Sardines/anchovies it's virtually non-existent. They have very short lives and are tiny.

Compare that with salmon/tuna, who have much longer lives and are huge.

Just me but would push for 3-4 cans per week of sardines (in water not oil) and salmon or tuna once a week.

For awhile they will look and seem gross LOL. It will pass. They are also great for your skin/hair/etc and neuroprotective.

I started this probably a year ago and can't say zero depression, but a notable and significant decrease of and intensity of when it has been present.

As for manic spectrum, sorry but I have no idea and I think that's much harder to have dietary interventions for, and obviously once a line is crossed, medication is the only answer imo. Having said that, there is something to be said on managing depression with nutrition can theoretically reduce frequency/intensity of manic problems as they are intimately tied together.

In regards to olive oil, high-quality and a couple tablespoons a day. Don't worry about the fat content....far different from woofing down a double cheeseburger everyday LOL.

But be cautious with it....LOTS of o/o are cut with canola or other things, even if not mentioned on the label. Do a little research on that. Cost isn't a good indicator. When I started it as part of routine, I had some that was 'expensive' and assumed was great....reserached it and had been tested as being cut with other oils.

Tumeric. Another top notch anti-inflammatory. Blueberries, everyone knows that one. Tumeric literally kills cancer cells. We all have them floating around, not a problem really unless start joining together and becoming a separate entity on their own.

Nuts and seeds.

Color wheel of veggies.

That's my quick 2 minute advise. Take with a grain of salt but hope gives a little guidance to encourage your own journey.

In general though, without a doubt, we are overmedicated and undernourished, and if can flip that around, outcomes and QOL improve dramatically or at least have the propensity to.