• CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) – This website offers extensive resources, support, and information for individuals with ADHD and their families. https://chadd.org/understanding-adhd/
• ADDitude Magazine – An online resource providing practical advice, expert insights, and support for people with ADHD and their families. https://www.additudemag.com/
• org – Focuses on helping parents of children with learning and attention issues, including ADHD, with resources and strategies. https://www.understood.org/
• ADHD Foundation – Provides information, resources, and support for individuals with ADHD and their families. https://adhdfoundation.org.au/

• How to ADHD – Hosted by Jessica McCabe, this channel offers tips, strategies, and personal stories about living with ADHD.
• TotallyADD – Aimed at adults with ADHD, this channel provides humor, insights, and expert advice on managing ADHD.
• ADHD Dude – Focuses on practical strategies and advice for parents raising children with ADHD.
• ADHD Essentials – Offers videos that cover a range of topics related to ADHD, from understanding the condition to managing symptoms.

• Adult ADHD Melbourne
• ADDventurous Support
• Women’s ADHD group.
• ADHD Australia 
• ADHD Foundation Australia 
• ADHD Support Groups on Meetup – Many cities have local support groups for ADHD that can be found through Meetup.com, offering a platform for individuals to connect and share experiences.

• ADHD Partners https://www.adhdpartners.coach/
• Francine Freedman ADHD coaching https://francinefreedman.com/
• Thrively ADHD coaching https://www.thrively.com.au/about-us-melbourne-adhd-coach
• ADHD group day program that helps people learn strategies to manage their symptoms and improve their quality of life by private psychiatry clinics
• ADHD Group Therapy Programs OnTrac “What lies beneath” https://adhdfoundation.org.au/services

Nutritional psychiatry can support your mental health by focusing on how the food you eat affects your brain function and mood. While it’s not a replacement for medication or therapy, it can complement other treatments. Here’s how it may help: 

• Improving Mood and Reducing Symptoms 

• Omega-3 fatty acids (from fish, flaxseeds) support brain health and may improve mood. 

• B vitamins, especially B12 and folate, are essential for neurotransmitter production. 

• Supporting the Gut-Brain Connection 

• The gut microbiome communicates with the brain via the gut-brain axis. 

• Probiotic-rich foods (like yogurt, kefir, fermented foods) and prebiotics (fiber from fruits, vegetables) support gut health, which may positively impact mood and stress levels. 

• Stabilizing Energy and Focus 

• Balanced meals with complex carbs, proteins, and healthy fats, cutting out refined process foods help stabilize blood sugar, reducing mood swings and fatigue. 

• Iron and zinc are linked to improved attention and cognitive function, which can be helpful for ADHD and related conditions. 

• Reducing Inflammation 

• Chronic inflammation is associated with depression and anxiety. 

• Anti-inflammatory foods (like leafy greens, berries, nuts, and olive oil) can help manage inflammation, supporting mental health. 

Since mental health is complex, it’s best to approach dietary changes with guidance from a healthcare provider. Any nutritional interventions should be tailored to your individual circumstances, especially if you have specific mental health conditions. 

The ketogenic diet (keto), which is high in fats, moderate in protein, and very low in carbohydrates, has been studied for its potential benefits in various mental health conditions. Evidence continues emerging on the ways it helps, include: 

• Stabilizing Energy and Mood 

• The brain uses ketones (from fat breakdown) instead of glucose, providing a steady energy source. 

• This may help reduce mood swings, improve energy levels, and prevent the “sugar crashes” associated with high-carb diets. 

• Reducing Inflammation 

• Mental health conditions like depression and anxiety have been linked to brain inflammation. 

• The ketogenic diet may have anti-inflammatory effects, potentially improving mood and cognitive function. 

• Improving Mitochondrial Function 

• Mitochondria (the brain’s “powerhouses”) may work better on ketones, leading to improved brain energy metabolism, which could help with conditions like bipolar disorder and ADHD. 

• Enhancing Neurotransmitter Balance 

• The diet may increase GABA (a calming neurotransmitter) and decrease glutamate (an excitatory neurotransmitter), which might reduce anxiety and promote emotional regulation. 

• Potential Cognitive Benefits 

• Some studies suggest keto might improve focus, memory, and executive functioning, which could be helpful for conditions like ADHD and depression. 

 Role in Specific Disorders 

• Epilepsy: Originally developed to reduce seizures. 

• Bipolar disorder: Case reports show mood stabilization. 

• Depression and Anxiety: Help through the mechanisms above, 

• Schizophrenia and Autism: Preliminary studies suggest possible benefits, but more research is needed. 

Important Considerations 

• The ketogenic diet isn’t suitable for everyone and can have side effects (e.g., nutrient deficiencies, fatigue, digestive issues). 

• Always consult a health professional before starting, especially if mental health conditions are involved. 

• Mental health improvements may vary, and keto should not replace standard treatments without medical guidance. 

The nutritional psychiatry assessment process involves evaluating how a person’s diet and nutritional status may affect their mental health, with the goal of developing personalized dietary recommendations to support mental well-being. This process usually involves 2-3 sessions, at least an hour each. 

Initial Consultation and History Taking – 1 session 

• Mental health history: Diagnosis, symptoms, medications, and therapies. 

• Dietary habits: Typical meals, food preferences, restrictions, and eating patterns. 

• Lifestyle factors: Sleep patterns, physical activity, stress levels, and substance use. 

• Medical history: Chronic conditions, gastrointestinal issues, allergies, and family health history. 

• Psychosocial factors: Cultural, social, and economic factors affecting diet and mental health. 

Nutritional Status Evaluation – 1 session 

• Anthropometric measurements: Weight, height, and body composition. 

• Biochemical tests: Blood tests to assess levels of key nutrients (e.g., iron, B12, folate, vitamin D, omega-3s, zinc). 

• Assessment of gut health: Evaluation of digestive symptoms and potential food intolerances. 

• Dietary Assessment Tools 

• Food diaries: Tracking food intake over several days to identify patterns. 

• 24-hour dietary recall: Detailed review of foods consumed in the past day. 

• Food frequency questionnaires (FFQs): Assessing the frequency of consumption of specific foods over time. 

• Assessment of relationship with food: Exploring emotional eating, restrictive patterns, or disordered eating behaviours. 

Treatment planning and consent – 1 session 

• Mental Health and Nutrition Link Analysis 

• Identifying potential dietary factors that may contribute to symptoms (e.g., blood sugar fluctuations, nutrient deficiencies, inflammatory foods). 

• Evaluating how current dietary patterns align with evidence-based dietary patterns for mental health (e.g., Mediterranean diet, anti-inflammatory diets). 

• Considering the impact of medications on nutrient absorption and metabolism. 

• Psychoeducation on potential benefits and initial side-effects of nutritional interventions 

• Personalised Nutrition Plan Development  

• Dietary recommendations: Tailored plans emphasizing nutrient-dense foods to support mental health. 

• Supplement guidance: If indicated, recommending evidence-based supplements (e.g., omega-3s, vitamin D) with caution regarding interactions. 

• Behavioural strategies: Mindful eating practices, meal planning, and addressing barriers to dietary change. 

• Integration with mental health care: Coordinating with psychologists, psychiatrists, and other health professionals. 

Implementation, Monitoring and Follow-up – weekly appointment during the first 6 weeks, then regular as required 

• Symptom tracking: Monitoring changes in mood, anxiety levels, energy, and cognitive function via tracking tools 

• Dietary adherence: Reviewing progress, addressing challenges, and adjusting recommendations as needed. 

• Ongoing assessments: Periodic re-evaluation of nutritional status and mental health outcomes. 

Yes, certain nutrient supplements have evidence supporting their effectiveness in the treatment or management of some mental health conditions. While supplements should not replace first-line treatments (like therapy or prescribed medications), they can sometimes play a supportive role. Here’s a breakdown of some supplements with evidence-based benefits: 

Omega-3 Fatty Acids (EPA and DHA) 

• Conditions: Depression, Bipolar Disorder, ADHD, Anxiety 

• Evidence:  

• Meta-analyses show EPA-rich omega-3s can reduce depressive symptoms. 

• May help with ADHD symptoms, improving attention and reducing hyperactivity. 

• Mechanism: Anti-inflammatory effects, regulation of neurotransmitters like serotonin and dopamine. 

B Vitamins (especially B6, B9/Folate, and B12) 

• Conditions: Depression, Anxiety, Cognitive Decline 

• Evidence:  

• Low B12 and folate levels are linked to depression. 

• Supplementation may improve response to antidepressants. 

• Mechanism: Involved in the synthesis of neurotransmitters (e.g., serotonin, dopamine) and methylation processes crucial for brain function.

Vitamin D 

• Conditions: Depression, Seasonal Affective Disorder (SAD), Cognitive Disorders 

• Evidence:  

• Studies associate low vitamin D levels with depression and SAD. 

• Supplementation may improve mood, especially in those who are deficient. 

• Mechanism: Modulates neurotransmitters and inflammation; impacts brain receptors involved in mood regulation. 

Magnesium 

• Conditions: Depression, Anxiety 

• Evidence:  

• Some randomized controlled trials (RCTs) suggest magnesium can reduce depressive and anxiety symptoms. 

• Mechanism: Modulates the HPA axis (stress response system) and supports neurotransmitter function (e.g., GABA). 

Zinc 

• Conditions: Depression, ADHD 

• Evidence:  

• Low zinc levels have been linked to depression. 

• Some evidence for adjunctive zinc improving antidepressant response. 

• Mechanism: Involved in neurogenesis and modulating glutamate and GABA neurotransmission. 

Probiotics (Psychobiotics) 

• Conditions: Depression, Anxiety 

• Evidence:  

• Emerging research suggests a gut-brain axis link, where certain probiotics may reduce anxiety and depressive symptoms. 

• Mechanism: Affect gut microbiota, which in turn influences inflammation, neurotransmitters, and stress response. 

N-Acetylcysteine (NAC) 

• Conditions: Depression, Bipolar Disorder, Schizophrenia, OCD 

• Evidence:  

• RCTs have shown NAC can reduce depressive symptoms and improve functioning in bipolar disorder and schizophrenia. 

• Mechanism: Increases glutathione (an antioxidant), modulates glutamate, and reduces oxidative stress. 

Iron 

• Conditions: Depression, ADHD (especially in children) 

• Evidence:  

• Iron deficiency is linked to cognitive impairment and depression. 

• ADHD symptoms may improve with iron supplementation when deficiency is present. 

• Mechanism: Critical for dopamine synthesis and oxygen transport to the brain. 

Important Considerations: 

• Personalization: The effectiveness of supplements depends on individual deficiencies and health status. 

• Testing: It’s best to confirm deficiencies (e.g., via blood tests) before supplementing. 

• Risks: Over-supplementation can be harmful (e.g., too much iron can be toxic). 

• Adjunctive Role: Supplements should complement, not replace, evidence-based treatments. 

• It is important to be mindful of the quality and standardisation of supplements and the potential for drug interactions between prescription medication and supplements.  

Embarking on a medical ketogenic diet requires reliable information and support. Below is a curated list of resources, including online materials, bestselling books, local support services in Melbourne, and educational courses to assist you on this journey.

Internet resources:

• Healthdirect Australia: Provides an overview of the ketogenic diet, its uses, potential risks, and considerations. https://www.healthdirect.gov.au/ketogenic-diet
• Dietitians Australia: Offers resources and guidance on various diets, including low-carbohydrate approaches. https://metabolicmultiplier.org/keto-resources-for-doctors-patients-books-weight-loss-support-groups-cme/
• https://keto-mojo.com/: free resources with recipes, calculator, monitoring tools.
• https://www.dietdoctor.com/: free resources with recipes calculator.
• https://www.eatingwell.com/article/291245/complete-keto-diet-food-list-what-you-can-and-cannot-eat-if-youre-on-a-ketogenic-diet/

Bestselling books and notable authors:

• “Chang your diet, change your mind” by Dr Georgia Ede: Provide scientific background on medical keto diet as treatments for mental health, knowledge on essential nutrients with practical advice and strategies for making nutritional changes.
• “The Complete Ketogenic Diet for Beginners” by Amy Ramos: A comprehensive guide that introduces the ketogenic lifestyle with straightforward explanations and simple recipes.
• “End Your Carb Confusion” by Dr. Eric Westman: Provides clarity on carbohydrate intake and offers a science-based approach to adopting a low-carb diet.
• “Keto Clarity” by Jimmy Moore and Dr. Eric C. Westman: Delivers a clear understanding of the ketogenic diet and its potential health benefits.

Local support groups and services in Melbourne:

• Low Carb Down Under: An Australian-based community that organizes events and provides resources related to low-carbohydrate and ketogenic diets. Supplier of monitoring equipment.
• Dietitians Australia – Find an Accredited Practising Dietitian: Use their directory to locate dietitians in Melbourne experienced with ketogenic diets to receive personalized guidance.

Educational courses:

• The Fasting Method: Offers programs and resources on ketogenic diets and intermittent fasting, focusing on weight loss and diabetes management.
• Diet Doctor: Provides online courses and resources designed to simplify low-carb and ketogenic diets, suitable for both beginners and advanced learners.

Before making significant dietary changes or starting new supplements, it’s essential to consult with healthcare professionals to ensure the approach aligns with your individual health needs.