Have ADHD? These 9 Supplements Can Help You Focus & Concentrate Better

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Morgan Chamberlain
Morgan Chamberlain

mbg Supplement Editor

By Morgan Chamberlain

mbg Supplement Editor

Morgan Chamberlain is simply a supplement editor astatine mindbodygreen. She graduated from Syracuse University pinch a Bachelor of Science grade successful mag publicity and a insignificant successful nutrition.

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May 27, 2023

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If you’re an individual surviving pinch attention-deficit/hyperactivity upset (ADHD), you’ve astir apt noticed that definite aspects of your fare tin thief support attraction and attention, while others make your symptoms importantly much challenging to manage. 

When I was diagnosed pinch ADHD successful 2022, I wondered if medicine was nan only option. Sure, it tin thief you support up pinch neurotypicals, but those broadside effects? Yikes. And if you hadn’t considered a much natural remedy for ADHD earlier past year, I’m consenting to stake you’ve had to astatine slightest contemplate operating sans medicine during nan nationwide Adderall shortage (which is still going on, btw). 


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The truth is that though supplements aren’t a nonstop replacement for stimulants, they tin surely thief you execute patient micronutrient levels and enhance your expertise to attraction and concentrate. 

What are nan champion supplements for ADHD?

“There is increasing grounds to support nan usage of supplements successful individuals pinch ADHD,” explains naturopath and nutritionist Katherine Maslen, N.D. She recommends addressing nan symptoms of ADHD that effect a patient’s intelligence health, cognition, and slumber pinch herbal medicine and nutrition support for nan tense system, neurotransmitter function, and sleep/wake rhythm (such arsenic omega-3 fatty acids, vitamin D, zinc, and magnesium).

Board-certified integrative neurologist Romie Mushtaq, M.D. adds that while supplements tin thief pinch attraction and wide encephalon health, they aren’t meant to switch medicine medication (e.g., Adderall, Ritalin, Vyvanse). That said, supplementation tin beryllium a beneficial facet of a holistic attraction plan. “In summation to a patient diet, high-quality supplements tin thief supply your encephalon pinch nan nutrients it needs to support neurotransmitters progressive successful attraction and attention,” she says. 

ADHD supplement ingredients to look for

Of each nan supplement ingredients connected this list, omega-3 fatty acids person nan astir compelling grounds supporting their efficacy for protecting and supporting encephalon usability successful individuals pinch ADHD. 

“Fish lipid is 1 of my go-to supplements erstwhile it comes to helping neurodiverse patients,” Maslen previously wrote for mindbodygreen. “It's virtually nutrient for your brain, truthful it's nary astonishment that investigation backs up its usage successful ADHD. We cognize that adults and children diagnosed pinch ADHD thin to beryllium low successful omega-3 fatty acids1 and that supplementation improves objective symptoms of ADHD2 successful some children and adolescents.”

Mushtaq explains that basal fatty acids (i.e., omega-3s and omega-6s), aka EFAs, besides play an important domiciled successful encephalon usability and structure. “Omega-3s are particularly important for protecting encephalon insubstantial and aiding connection betwixt encephalon cells. A 2017 Dietary Lipids successful Health and Disease review investigated nan use of omega-3 and omega-6 successful treating ADHD successful children and young adults; EFA supplements showed improvements successful attention, ocular learning, short-term memory, hyperactivity, and impulsivity,” she says.

Consider a premium food lipid supplement that delivers 1.5 to 2 grams (or 1,500 to 2,000 milligrams) of EPA positive DHA for optimal encephalon wellness benefits.

RELATED READ: The 15 Best Omega-3 Supplements Of 2023, According To A Nutrition Scientist


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Vitamin D is captious for a number of cognitive functions that effect ADHD—namely, serotonin production3 and dopamine regulation4. Additionally, grounds suggests a nexus betwixt vitamin D deficiency (VDD) and ADHD exists, particularly successful children and adolescents. 

In a 2018 meta-analysis from Advances successful Nutrition, children and adolescents pinch ADHD were recovered to have little vitamin D levels5 than nan wide population. What’s more, a 2018 Annals of Pharmacology objective proceedings recovered that vitamin D supplementation helped improve cognitive function6 successful children pinch ADHD and VDD.

Given nan prevalence of vitamin D insufficiency among U.S. adults (29% are deficient7 and different 41% are insufficient) and nan grounds suggesting expanding vitamin D intake tin heighten cognitive functions successful ADHD patients, some Meslan and Mushtaq urge that individuals pinch ADHD get their serum 25(OH)D levels checked and return a value regular D supplement to optimize their vitamin D status.

To execute truly optimal vitamin D levels [i.e., 25(OH)D levels of 50 ng/ml aliases above], look for a high-quality vitamin D supplement that delivers 5,000 IU of vitamin D3 (not D2).

RELATED READ: The 7 Best Vitamin D Supplements For Immunity, Bone Health & More In 2023*

B vitamins play captious roles successful cognitive function, temper regulation, accent management, and thief synthesize galore neurotransmitters—including dopamine and norepinephrine. So, it shouldn’t travel arsenic a astonishment that B vitamin insufficiencies are prevalent successful nan ADHD population. 

Case successful point: Individuals pinch ADHD were recovered to person lower concentrations8 of riboflavin (B2), vitamin B6, and folate (B9) successful a 2016 BJPsych Open study. A nexus betwixt MTHFR cistron polymorphisms and a number of psychological disorders (including ADHD) has besides been recovered successful caller studies, according to a 2022 9PLOS One9 meta-analysis9. Seeing arsenic individuals pinch MTHFR cistron variations aren’t capable to person methylation-critical B vitamins arsenic efficiently, Mushtaq says it’s “important to support methylation pinch manner changes and supplements.”

These bioactive B vitamins include:

  • B2: riboflavin-5-phosphate
  • B6: pyridoxal-5-phosphate
  • B9: (6S)-5-methyltetrahydrofolic acerb (the progressive shape of folate)
  • B12: methylcobalamin

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A 2021 meta-analysis from Scientific Reports recovered that patients pinch ADHD are much apt to person little circulating levels of zinc and whitethorn beryllium more prone to zinc deficiency10 than individuals without ADHD. This basal mineral is captious for neurotransmitter accumulation and wide gut health, and researchers hypothesize that these mechanisms whitethorn lead group pinch ADHD to beryllium affected by inadequate levels.

Zinc levels should beryllium considered erstwhile processing a holistic ADHD curen plan. 


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As a stimulant, caffeine influences nan brain’s dopamine strategy for illustration ADHD stimulant medications do (though, successful somewhat different ways). 

"Stimulant medications for ADHD activity to summation nan magnitude of nan neurotransmitter dopamine successful nan encephalon by slowing down its reabsorption, frankincense promoting accrued focus," Uma Naidoo, M.D., a Harvard-trained nutritional psychiatrist and writer of This Is Your Brain On Food antecedently told mindbodygreen.

"Therefore, consuming stimulating substances for illustration caffeine tin person akin effects connected those pinch ADHD. Modest amounts of caffeine person been shown to thief amended focus, stimulate nan mind, and clear encephalon fog. Individuals pinch ADHD use from this shape of a 'brain boost' arsenic it helps them to attraction connected completing each task astatine hand." 

It’s nary astonishment that galore group pinch ADHD self-medicate pinch caffeine—sometimes moreover earlier they person a general diagnosis. However, caffeine usage tin travel pinch a plethora of broadside effects (e.g., bosom palpitations, jitteriness, anxious thoughts). That’s wherever L-theanine comes in.

L-theanine has been shown to mellow retired immoderate of caffeine’s stimulant effects and increase alpha waves11 successful nan brain, which tin thief you execute a “flow state” arsenic you work. In a mini 2020 randomized controlled proceedings (RCT) published successful Scientific Reports, researchers recovered that nan operation of caffeine and L-theanine was much effective astatine alleviating ADHD symptoms successful boys (including mind wandering, rash behavior, and inhibitory control) than either phytonutrient connected its own. 

The zen, focused calm that comes from this synergistic duo tin beryllium adjuvant for individuals pinch ADHD erstwhile they’re trying to transmission their power into a task that requires concentration. 

RELATED READ: How L-Theanine & Caffeine Have Helped Buddhist Monks & Neurohackers Alike


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Brahmi (Bacopa monnieri)

Brahmi (aka h2o hyssop) is an Ayurvedic herb that helps equilibrium neurotransmitters for illustration dopamine and serotonin16, soothe nan tense system, and heighten memory. In a objective proceedings published by Advanced successful Mind-Body Medicine, 225 milligrams of brahmi extract regular was recovered to importantly trim symptoms successful 85% of children pinch ADHD17, including inattention, impulsivity, restlessness, and mediocre aforesaid control.

Another adaptogenic herb that tin thief support folks pinch ADHD is gingko. In 1 objective proceedings published successful a German journal, children pinch ADHD that took 240 milligrams of Gingko biloba extract regular for 3 to 5 weeks saw a reduction successful symptoms18 pinch minimal antagonistic broadside effects. 

Frequently Asked Questions

What vitamins thief pinch ADHD and anxiety?

When it comes to basal vitamins, vitamin D3 and B vitamins are astir valuable for supporting individuals pinch ADHD. A number of different supplement ingredients—including minerals for illustration zinc, magnesium, and iron; omega-3 fatty acids; and botanicals for illustration brahmi and Gingko biloba—can besides beryllium beneficial for managing ADHD symptoms.

What supplements and vitamins boost dopamine successful ADHD?

Individuals pinch ADHD person little levels of dopamine and often struggle to support patient dopamine synthesis. Many supplement ingredients—including vitamin D3, B vitamins, caffeine, iron, and nan Ayurvedic herb brahmi—have been scientifically shown to support dopamine synthesis and/or regulation.

The takeaway

ADHD is simply a analyzable neurological upset that’s impacted by nutritional choices and manner choices. As such, galore individuals pinch ADHD activity retired replacement curen options to usage alternatively of aliases successful conjunction pinch much accepted ADHD curen options (i.e., stimulant medicine and cognitive behaviour therapy). 

Although supplements aren’t a nonstop replacement for ADHD medications, location are galore vitamins, minerals, bioactives, and botanicals that person clinically demonstrated efficacy successful reducing ADHD symptoms and supporting attraction and concentration. If you’d for illustration to effort 1 aliases much of nan ingredients connected this list, beryllium judge to talk to your wellness attraction supplier to travel up pinch a holistic curen plan.

Source Lifestyle