Optimizing ADHD & Neurodivergent Wellness: Holistic Exploration of Supplements
As a neurodivergent therapist specializing in adult ADHD and Autism, I emphasize the importance of holistic and personalized strategies for supporting mental health and I am often asked about supplements. While I do not provide medical advice or prescribe medications or supplements, this guide is an offering of educational insights to explore supplements. Supplements, when used intentionally and under the guidance of a healthcare provider, can complement other approaches to managing ADHD symptoms, mood, anxiety, sleep, and overall well-being. This guide outlines evidence-based supplements, their potential benefits, timing, access links, and key considerations. Always consult your healthcare provider to ensure any supplement regimen aligns with your individual needs and health conditions.
Disclaimer: This blog is intended for educational purposes only and should not be considered medical advice, diagnosis, or treatment. I am a therapist and not a medical prescriber; the information provided here is based on general knowledge and research. Always consult with a qualified healthcare provider to determine the best course of action for your specific health needs, including the potential use of supplements. Discuss any of the supplements mentioned in this blog during your medical appointments to evaluate their suitability for you. Supplements are recommended to be taken under the guidance of a healthcare professional, as individual needs may vary based on medical history, current conditions, and other factors. Ensure that you have your levels tested and work collaboratively with your doctor for safe and effective supplementation. This blog contains affiliate links.
L-Theanine: A Calming Ally
Benefits: L-Theanine, an amino acid commonly found in green tea, promotes relaxation without drowsiness. It enhances alpha brain waves, which support focus, calm, and stress reduction—ideal for managing ADHD-related anxiety and overstimulation.
Possible Time to Take: Morning or early afternoon to enhance focus or 30 minutes before stressful tasks. It is not recommended to take at night.
Considerations: Generally safe but consult a healthcare provider, specially if you’re on blood pressure medications.
L-Tyrosine: Fueling Neurotransmitters
Benefits: L-Tyrosine is a precursor to dopamine, norepinephrine, and epinephrine, helping improve focus, cognitive flexibility, and emotional regulation.
Possible Time to Take: Morning on an empty stomach for optimal absorption.
Considerations: Consult a healthcare provider. Nor recommended if you have hyperthyroidism or are taking thyroid medications.
Magnesium Glycinate: Easing the Nervous System
Benefits: Magnesium Glycinate supports relaxation, reduces hyperactivity, and helps regulate sleep patterns. It can also reduce muscle tension and anxiety, making it particularly helpful for chronic pain or migraines. Additionally, magnesium aids in regulating the parasympathetic nervous system, which is essential for achieving a calm, focused state in people with ADHD.
Possible Time to Take: Evening, as it promotes restful sleep.
Considerations: You might want to avoid magnesium oxide forms (less bioavailable). Consult your healthcare provider to review what form of magnesium is best for your body.
Vitamin D: Immune and Neurotransmitter Support
Benefits: Essential for dopamine regulation, nerve-muscle connections, immune health, and overall mood stabilization. Vitamin D plays a critical role in reducing inflammation and supporting healthy brain function. It also boosts serotonin production, which can help with depression and anxiety—common co-occurring challenges in ADHD. Addressing a deficiency may improve focus, energy, and resilience to stress.
Possible Time to Take: Morning with a meal containing healthy fats.
Considerations: It is recommended to take vitamin D under the guidance of a healthcare provider and to have your levels monitored through regular blood tests. Individuals with conditions like hyperparathyroidism or kidney disease should exercise extra caution and consult their doctor before supplementation.
Lion's Mane: Nurturing Brain Health
Benefits: This medicinal mushroom enhances neuroplasticity, improves focus, and supports memory. It also has anti-inflammatory and antioxidant properties, making it beneficial for chronic health concerns like dysautonomia, eczema, and autoimmune conditions. Research suggests that Lion’s Mane may also support the repair of nerve damage and protect against cognitive decline, offering a holistic approach to brain and nervous system health.
Possible Time to Take: Morning with breakfast.
Considerations: Ensure high-quality, organic supplements to avoid contamination.
Omega-3 Fatty Acids: Enhancing Neural Efficiency
Benefits: A 4:1 ratio of EPA to DHA has been shown to reduce hyperactivity, impulsivity, and improve overall cognitive performance. Omega-3s also support heart health, reduce inflammation, and promote neural efficiency. Studies have found that omega-3 fatty acids can improve mood regulation and decrease anxiety, making them a valuable supplement for both ADHD management and mental health. Additionally, they can support skin health, which is particularly beneficial for individuals with conditions like eczema.
Possible Time to Take: With meals for better absorption.
Considerations: Choose fish oil supplements with third-party purity testing. For vegan options, consider algal oil supplements, which provide EPA and DHA derived from marine algae. These are equally effective and environmentally sustainable. Non-vegan options include fish oil, but ensure the source is high-quality and responsibly harvested to avoid contaminants like mercury. Always check for a certificate of analysis (COA).
Ashwagandha: Calming the Stress Response
Benefits: This adaptogen helps regulate cortisol, reduce stress, improve sleep quality. managing anxiety, and supporting nervous system balance. Ashwagandha has also been shown to enhance resilience to stress, improve physical stamina, and reduce symptoms of burnout, making it a versatile supplement for overall mental and physical well-being.
Possible Time to Take: Evening or with dinner.
Considerations: It is recommended to take Ashwagandha under the guidance of a healthcare provider to. It is recommended to avoid during pregnancy or if you have thyroid conditions without consulting a doctor. Ashwagandha may influence thyroid hormone levels, making it important to monitor closely if you have hyperthyroidism or hypothyroidism. Individuals with PCOS and autoimmune conditions should also consult their healthcare provider before use, as adaptogens can interact with immune system activity.
Vitamin C: Boosting Immune and Neurotransmitter Health
Benefits: Vitamin C supports immune function and helps in dopamine synthesis, which is crucial for focus and emotional regulation in ADHD. It’s also a powerful antioxidant that combats oxidative stress, protecting brain cells and supporting overall cognitive health. Additionally, vitamin C promotes collagen production, aiding in skin health and wound healing, which can benefit individuals with chronic conditions like eczema or immune dysregulation.
Possible Time to Take: Morning or with meals.
Considerations: Don’t take within one hour of ADHD stimulant medications, as it can reduce their effectiveness. Avoid taking calcium alongside iron to prevent absorption interference. Generally, it is recommended to consult your doctor.
Zinc: Regulating Mood, Immune, and Metabolic Functions
Benefits: Zinc supports metabolic and neurological functions, dopamine regulation, improved focus, sensory perception, reduce hyperactivity, impulse, and enhance mood stability. It also plays a role in supporting immune function, cell Growth and repair, regulating melatonin, and reducing inflammation, which can benefit individuals with chronic conditions such as eczema and PCOS. Low zinc levels are linked to inattention in ADHD and may exacerbate symptoms of anxiety and cognitive fatigue.
Possible Time to Take: With meals to avoid nausea.
Considerations: Avoid excess zinc, as it can interfere with copper absorption.
N-Acetylcysteine (NAC): Balancing Glutamate
Benefits: NAC helps regulate glutamate levels, an often imbalanced neurotransmitter in ADHD, contributing to improved emotional regulation and cognitive clarity. It’s also a powerful antioxidant, protecting brain cells from oxidative stress and supporting overall brain health and immune function. Research indicates that NAC may also aid in reducing compulsive behaviors and managing symptoms of anxiety.
Possible Time to Take: With meals.
Considerations: It is recommended to take NAC under the guidance of a healthcare provider. Consult your doctor if you have asthma, are on blood thinners, or have chronic respiratory, kidney, or liver conditions.
Acetyl-L-Carnitine (ALC): Enhancing Brain Function
Benefits: ALC supports mitochondrial function (shoutout to the mitochondria- the powerhouse of the cell!), cognitive performance, and energy production. It can help reduce brain fog, improve mental clarity, enhance acetylcholine release, and combat fatigue associated with ADHD. Additionally, ALC has been studied for its potential neuroprotective effects, supporting overall brain health and cellular energy metabolism, which can benefit chronic stress or neurodivergent burnout.
Possible Time to Take: Morning or early afternoon.
Considerations: It is recommended to take ALC under the guidance of a healthcare provider and to avoid if you have hypothyroidism or seizures.
Buoy Drink Drops: A Versatile Wellness Supplement
Elevate your hydration and wellness with Buoy Drink Drops—a versatile and easy-to-use supplement that combines electrolytes and trace minerals to support various aspects of health. These drops are free from sugar, sweeteners, and artificial flavors, making them a clean and adaptable addition to your daily routine:
Rescue Drops: Extra-strength electrolytes formulated for chronic health conditions like Dysautonomia and POTS.
Immunity Drops: 3-in-1 daily immune support.
Energy Drops: No-crash, no-jitters energy boost with mood-lifting benefits.
Brain Health Drops: Supports clarity, reduces brain fog, enhances focus, and provides neuroprotection.
Digestion Drops: Helps reduce bloating, gas, and supports IBS management.
Hydration Drops: Ocean-based electrolytes and 87+ trace minerals for optimal hydration.
Avantera Elevate: Supporting Mental Clarity and Well-Being
Avantera Elevate is a nootropic supplement designed to enhance cognitive functions such as memory, focus, creativity, energy, and mental clarity. In addition to its cognitive benefits, Elevate was created to also supports stress management and mood improvement.
Possible Time to Take: Morning
Considerations: It is recommended to take Elevate under the guidance of a healthcare provider, especially if you have underlying health conditions or take medications.
Additional Tips for Supplements
Lifestyle Integration: Supplements are most effective when combined with healthy habits like food and water intake, movement, meaningful connection, prioritizing quality sleep, supporting sensory needs, and manage stress through mindfulness or physical activity.
Get Your Levels Tested: Regular testing is essential to identify deficiencies and avoid unnecessary supplementation or over-supplementing/dosing. Work with your healthcare provider to tailor your dosage based on your specific health needs.
Take as Directed: Take supplements as directed by your medical care team and as instructed on each supplement bottle, and in appropriate combinations. Monitor for any side effects and adjust usage in consultation with a professional.
Consistency is Key: Regular use often yields the best results, but not all supplements are created equal.
Choose Quality: Not all vitamins are the same.
Opt for products that are third-party tested to ensure purity, potency, and absence of harmful contaminants. Look for third-party certifications like USP, NSF, or ConsumerLab to ensure quality and safety.
Look for organic options when available and avoid supplements with unnecessary fillers, artificial colors, artificial additives, or allergens.
some preferred brands:
Bioavailability Matters: Different forms of supplements can impact absorption:
Water-Soluble Vitamins: Such as Vitamin C are often better absorbed in liquid or powder forms. Fat-Soluble Vitamins: Like Vitamin D require dietary fats for optimal absorption.
Choose highly bioavailable forms, such as magnesium glycinate or methylated vitamins, especially for individuals with absorption challenges or MTHFR gene mutations.
Vegan/Plant-Based Alternatives: Use algal oil for omega-3 fatty acids as a sustainable alternative to fish oil. Ensure capsules are made from plant-based materials and free from animal-derived fillers.
Consult a Professional: It is always recommended that you work with a healthcare provider to tailor your supplement regimen. Consider bringing up any of these supplements during your appointment to discuss whether they might be beneficial for your specific needs.
It is recommended that you work with your medical providers to address and monitor underlying conditions such as dysautonomia, chronic inflammation, chronic pain, PCOS, thyroid imbalances, hormonal changes, immune system dysfunctions, diabetes, neurological disorders, digestive concerns, cardiovascular diseases, autoimmune conditions, chronic fatigue syndrome, fibromyalgia, migraines, anxiety, depression, sleep disorders, hormonal disorders like endometriosis, ADHD, gastrointestinal disorders, skin conditions, metabolic disorders, hypertension, kidney disease, liver disease, and respiratory conditions. A collaborative and holistic approach with your healthcare provider can help tailor your care plan, interventions, and routine, including diet, lifestyle changes, and appropriate supplementation, to better support your overall health and specific needs.