The Best supplements for ADHD
My Personal Experience
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Managing ADHD Without Medication: My Journey
One of the most common questions I get asked is, “What supplements do you take for ADHD?” Since being diagnosed, I’ve put a lot of time and effort into finding natural ways to manage my symptoms, without medication. Through research and trial and error, I’ve discovered some supplements that have worked wonders for me.
As the world of nootropics and supplements continues to expand, platforms like TikTok and Instagram are filled with new products being endorsed weekly. While it's great to explore new options, it's important to keep two key things in mind:
Consult Your Doctor – Always ask a healthcare professional before starting any supplement if you’re unsure. Even "natural" products can interfere with medications or cause adverse effects.
ADHD Can Be Expensive! – It’s easy to get carried away buying supplements online. Make sure you budget carefully to avoid overspending on pills and powders to add to your morning smoothie that may not work for you.
My ADHD Management Routine
While supplements help, my ADHD management revolves around a holistic approach. Here’s what works for me:
Exercise – Regular physical activity helps me stay more focused and calm.
Diet – I prioritise a clean, unprocessed diet as much as possible. Cooking from scratch and avoiding Ultra Processed foods if I can.
Minimal Alcohol – I keep my alcohol consumption to a minimum. A cheeky glass of Sauvignon at the weekend is about my limit these days.
Morning Routine – I avoid caffeine and my phone for the first 90 minutes of my day.This has been a game changer for my ADHD!
Sleep – Getting enough rest is crucial.
Protein Intake – I make sure to consume more protein than I think I need, especially in the morning. Studies show that protein can promote alertness and improve brain function for those with ADHD. (Protein isn’t just for building muscles!)
This article explains the role of Protein for people with ADHD in much more detail.
A lot of the vitamins and minerals that are recommended for ADHD can be found in your diet, like Omega 3 for example.
Omega 3 in its natural form.
So if you can't afford an expensive Omega 3 supplement then aim to eat oily fish such as Mackerel or Sardines at least twice a week. I now make a version of Spaghetti Bolognaise using good quality tinned sardines instead of meat, and it is absolutely delicious! (Any Italians reading this don’t hate me!)
Other top sources of Omega 3 are Chia seeds, Flax seeds, walnuts, and healthy oils.
Gut-Brain Connection and ADHD
I’m a little obsessed with the gut-brain connection and how our gut biome affects what’s going on in our brain. While the jury is still out on whether probiotics can directly help with ADHD, I can personally say that when I eat clean, take care of my gut, and avoid sugar, I feel like a completely different person. I have more energy, less brain fog, and I no longer crash in the afternoon.
I used to take a probiotic supplement that was quite expensive, but now I drink Kefir daily, as it’s excellent for gut health. And they’re doing really interesting research into the benefits of drinking Kefir for ADHD at the moment, so I’m keen to hear what the studies find.
Recently, I also discovered Rheal SuperFoods and their Clean Greens blend. It’s affordable because you only need a teaspoon a day, and it lasts for ages. You can mix it with juice or, like me, add it to your morning smoothie.
It’s made from only organic ingredients, with no added sweeteners, fillers or unnatural ingredients. It has Baobab in which contains 7 times more Vitamin C than oranges, and Barley Grass & Wheatgrass which are naturally high in fibre and protein
Since starting this, I’ve genuinely noticed a significant boost in my energy levels, which helps me stay more productive throughout the day.
I highly recommend this product—even if you don’t have ADHD—because we can all benefit from a healthier gut and more energy!
My Top ADHD Supplements
I've experimented with many supplements, from Lion’s Mane and Ginseng to complex blends with 18 different ingredients. But after all my testing, these are the supplements that seem to give me more focus, energy, and calm:
1. Bettervits Magnesium Complex with Vitamin D and Zinc
If I had to choose just one supplement for ADHD, it would be magnesium—especially as a 50-something, Menopausal woman with ADHD. This particular supplement from Bettervits contains all three key types of magnesium, but the most beneficial for me has been magnesium glycinate. Studies suggest that individuals with ADHD often have lower magnesium levels compared to neurotypicals.
Reduced anxiety
Boosted energy levels
Improved sleep (I now consistently get 6-7 hours of sleep each night!)
Additionally, this supplement includes Vitamin D, which is essential for ADHDers, especially those living in the Northern Hemisphere where sunlight is scarce during winter. Vitamin D supports mood regulation, and getting outside for just 15 minutes a day can further enhance these benefits. So get that morning walk in if you can!
2. Cognitively Focus
Another supplement I’ve found helpful is Cognitively Focus, , created by a scientist who wanted to help her daughter manage ADHD without medication. The product contains a long list of ingredients specifically designed to improve focus, and I’ve definitely felt an extra boost when I need it most.
While it’s not the cheapest option, I always recommend steering clear of cheaper supplements, as they often contain fillers, binders, or even harmful additives like heavy metals. It’s important to invest in high-quality products, especially when it comes to brain health. Like with anything in life, you get what you pay for!
Conclusion
Managing ADHD without medication is possible, but it requires a well-rounded approach, including supplements, diet, exercise, and lifestyle changes. The world of brain health and ADHD supplements is rapidly growing, so I’ll continue to try new products and share my thoughts on what works.
I've created an awesome printable digital resource to help you track healthy habits, (including trying new supplements)
It’s a great tool for keeping track of how you feel when trying something new to manage your ADHD life.
Have you tried any of the supplements I’ve mentioned? Or do you have your own recommendations? Let me know in the comments below
Sarah x