Supplements for ADHD - What Research Is There?

Whichever way you look at it, nutrition plays a crucial role in our lives. Simply put, food is fuel and can provide us with adequate nutrients to feed our bodies in some way or another, like providing energy, boosting immunity, improving brain function, and even regulating our mood. Yes, whatever we decide to consume can determine a number of different outcomes regarding our health and wellbeing. However, health and lifestyle factors can steer us away from recognising what it is we’re putting in our bodies to help it function at its best.

Consequently, a rise in psychological conditions in recent years, has sparked a fair amount of interest in nutritional research, surrounding the link between food (or our guts) and brain function; and what’s become apparent, is the ongoing nutritional some research suggests differences in nutritional status may be observed in certain neurological conditions.[1][2]This has led researchers to explore how overall nutritional status may interact in certain neurological conditions, like those with Attention Deficit and Hyperactivity Disorder (ADHD).

According to the majority of research, neurodivergent individuals are highly susceptible to the impact of nutrition, as dietary patterns may influence wellbeing and cognitive performance[3]. ADHD is just one of the health factors that I mentioned earlier, that can manipulate nutritional intake, making individuals vulnerable to nutritional deficiencies that can aggravate symptoms[4].

On the flip side, the undeniable connection between nutrition and brain health means that what we consume also has the power to create positive change. Basically, if we fuel our bodies with the right stuff, we could actually enhance brain signalling and function, maintain behavioural regulation, improve both physical and mental health, and ultimately quality of life, which is pretty cool[5]. 

Thankfully, there are so many supplements available to us now and often they are combined with other nutrients to improve their effect, so at the very least, increasing nutritional intake and enhancing our nutritional status is one achievable change, and it seems almost rude not to give it a go. But consistency is key with any lifestyle change in order to see results, and deciding which ones to take can be a minefield, so it may help to understand how different nutrients work and why they might be beneficial for you on an individual basis before you commit.

So, let’s get stuck in shall we?

Nutrition explained

We’ve all been told at some point in our lives that it’s important to “maintain a balanced diet”, but what does this really mean?

A balanced diet really identifies a need for recognising the benefits of food for the nutrients they provide, aside from just fuel. Nutrients can have multiple benefits but also have a habit of working together to support functionality. For example, yes carbohydrates help to give us energy for fuel, but some can also contain protein that assist with tissue growth and repair, or fibre which promotes good gut health. But this is just scratching the surface of the potential of our food[6].

When combined, nutrients can sometimes improve how each other work, as well as their availability in the body, and may be more effective than certain nutrients by themselves which is why a balanced diet is important[7]. But truthfully, there are a large variety of elements involved in the food and drink we consume, and if we dig a little deeper, we begin to reveal a magnitude of other (micro) nutrients, which have potential to serve our internal network and maximise our daily functioning, whilst also promoting longevity and health.

There are, however, individual complications that can make these choices a little more complex such as health conditions, preferences, lifestyle and even availability.

Health conditions can manipulate absorption, aggravate behavioural outcomes and steer individuals towards specific food groups that can hinder the uptake of certain nutrients in the body, only escalating the vulnerability for deficiencies, and with it, further aggravating health.

The Link Between ADHD & Nutrition

Just as the name implies, ADHD encompasses dysregulated attention, impulses, and/or hyperactivity as a result of brain disfunction, that can ultimately impact behaviour and emotional regulation. Whilst research is still ongoing to establish the functional links between ADHD and nutrition, such as how certain nutrients are absorbed, what’s clear is that behaviours associated with the condition often drive individuals towards dietary challenges that could hinder nutritional balance.

Eating behaviours

ADHD is associated with disordered eating patterns such as binge eating, selective or restrictive eating and have a general inclination toward foods that are energy dense, but nutritionally low.[8]Both have the potential to restrict nutrient intake, and/or increase intake of preservatives and additives that can exacerbate symptoms of hyperactivity or inattention with equally abrupt crashes. Additionally, there is some research that identifies differences in gut health and environment as part of the condition which could impede the effectiveness of nutrient metabolism[9](such as B vitamins or omega 3) which contribute to other processes in the body (see sections on B-vitamins and Omega-3) [10][11].

Gene mutation

Another major player in the nutrition battle for ADHDers, is a gene mutation that may distort receptors and transporters in the brain, and as a result, impacts the uptake of feel-good neurotransmitters (chemical signals) dopamine and serotonin.[12]You may have somewhat heard of these neurotransmitters before, but part of their role in the body is to regulate mood and behaviour, and can contribute to symptoms of hyperactivity, impulsivity and lack of attention, which is why these areas are affected with ADHD[13]. But in order to make both serotonin and dopamine our bodies require-you guessed it- adequate nutrients[14].

About 90% of serotonin is made in the gut[15] and with a tendency toward nutritional inadequacy, as well as distorted receptors in the brain affecting synthesis, the serotonin and dopamine struggle is real for people with ADHD.[16][17]Neurotransmitter dysregulation of this kind often contributes towards psychological conditions such as increased stress, anxiety/low mood, sleep quality, and general physical health as a consequence. Therefore, dopamine-seeking behaviours (which can also impact serotonin[18]) often dominate ADHDers who are seeking quick improvements to their cognitive environment or mood, and can be found temporarily in energy-dense food[19].

Ultra-Processed Food

Unfortunately, energy-dense or ultra-processed foods contain high amounts of saturated fats, sugar and salt,[20] which can produce immediate and short-term bursts of energy, and (unsustainable) dopamine release, making this type of food more attractive to neurodivergent individuals, but also addictive.[21][22] This leads to a disposition toward aforementioned disordered eating patterns[23][24] that start at an early age and persist into adulthood.

We are all aware, to some degree, that this type of food is bad for us, and although outcomes vary from person to person, it can promote damaging effects to physiological health. By trading in “whole foods” that contain nutrients needed to sustain our health[25], ADHDers are more at risk of nutritional deficiencies that can impact overall health throughout their lives[26]. Impaired brain function, negative body image and lowered self-esteem can also increase the prevalence of stress, and psychological disease, which can further impact nutritional balance.[27][28] And so, for those with ADHD, who already have complications surrounding psychological health, nutrition is even more important.

But for anyone that is, or knows anyone that’s neurodivergent, changing dietary habits seems near impossible, increasing range of nutrients long-term can be difficult and therefore, nutritional deficiencies seem almost unavoidable. Thankfully, in order to somewhat try and combat this, supplements are available which can help with the uptake of essential nutrients needed for brain health, and general functionality.

Phosphatidylserine (PS):

PS is a type of phospholipid (fatty substance) that is described as a “brain specific nutrient”[29], naturally occurring and structurally intertwined into our brain chemistry. It exists in the brain cell membrane-a protective bilayer for the brain, helping maintain structural integrity, and also enables neurological signalling (neurotransmission), and nutrient uptake, and is integral for cognitive function, regulation, communication and development.[30][31][32]

Form:

Supplements are more commonly available in capsule form and are noted as being easily absorbed into the blood stream, and at crossing the blood-brain barrier. Both dietary sources of PS and brain PS both contain Omega 3s[33], which are healthy fats involved in brain function. Trials that have observed the use of supplementary PS, often promote effectiveness by combining it with Omegas such as DHA (Docosahexaenoic Acid), EPA (eicosapentaenoic acid), or ALA (alpha-linolenic acid -the precursor to DHA and EPA) [34][35] -(scroll down for more info on Omega-3’s).

Areas of Research:

PS has been positively associated with improvements in brain function through activation of the hippocampus (part of the brain that is associated with memory and learning), showing promise in individuals with cognitive impairments such as dementia, and children with ADHD, studies have shown effect on memory and information processing.[36][37][38]

There are also studies that demonstrate better regulation of stress activation in the brain, and lowered cortisol levels (a stress-hormone which can have a negative impact on the body, including the digestive system and hinder nutrition absorption[39]), as well as advancing serotonin, dopamine and norepinephrine synthesis (mood enhancing neurotransmitters). Some studies have explored its potential role in cognitive performance and stress response.[40][41]

L-Tyrosine & L-Phenylalanine:

Tyrosine and phenylamine are amino acids that are important for brain function and signalling. Tyrosine production depends on Phenylalanine availability in the body,[42] and so they are both required for hormonal and neurotransmitter activation.[43] They are active precursors to feel-good neurotransmitters like serotonin, dopamine and norepinephrine [44], and they also help to maintain adequate thyroid function (responsible for hormonal regulation), making them essential for focus, mood regulation and stress-response.[45][46]

Form:

Although dietary uptake is recommended, for restrictive diets, or picky eaters, supplementation is beneficial, and supplements are reported as more natural, as their “L” form: L-Tyrosine & L-Phenylalanine over other forms [47]. 

Areas of Research:

By enhancing neurotransmission production in the brain, both tyrosine and phenylamine could improve mood, impulsivity, focus and attention. There is also some evidence that Tyrosine supplementation could help regulate stress responses, but that availability could also be depleted by stress [48], and as tyrosine relies on phenylamine for synthesis, this presents a need for regular uptake, especially in those with neurological conditions, who are more vulnerable to stress activation.

Magnesium:

Magnesium is a mineral that plays a fundamental role in reactionary and mechanical processes in the body such as nerve impulse, muscle contraction, and normal heart rhythm. [49] It plays a crucial role in energy production, and is required for the metabolism of other nutrients, and is also fundamental for blood glucose control, blood pressure and hormonal regulation, and maintenance of the central nervous system through neurological signalling. [50]

Magnesium’s influence over the central nervous system and brain signalling, could indirectly impact decision making, mood and behaviours, and so if utilised correctly, has the potential to regulate mental health, if you want to know more about the benefits of magnesium, check out my other article here.

Form:

While there are many beneficial forms of magnesium, one of the more easily absorbed forms for brain function, is Magnesium Glycinate (MG),[51] which combines magnesium and glycine. While glycine and magnesium both have separate health benefits, glycine is an amino acid that has recognised calming effects on the central nervous system, [52] due to its anti-inflammatory and neuro-protective properties. [53][54] 

MG is reported as being gentler on the digestive system, which means a higher dose has fewer side effects, could increase availability in the body, and could make it a more viable option for those people with digestive considerations. [55][56] 

Areas of Research:

For people living with ADHD, Magnesium levels are often low [57] and MG’s neurological availability and impact on brain health could make it more beneficial for improving cognitive performance. It may therefore, be more effective in relation to nervous system function and mood balance, positively impacting behaviour and reducing symptoms of low mood or psychological stress that is often associated with neurodevelopmental disorders [58].

Zinc:

Much like Magnesium, Zinc is a mineral necessary for the functionality off many bodily processes including those that aid metabolism, reproduction, nerve function, and immune health.[59][60] Crucial for the metabolisation of fat, carbohydrates and protein ,[61] zinc plays an active role in general growth and development. [62]

Zinc also helps to regulate the central nervous system, and contributes to neurotransmitter synthesis, (including dopamine function, but more specifically serotonin metabolism), which may provide a positive influence on mood, memory, sleep, behaviour, and overall mental health.[63][64] Some research suggests that Zinc may play an active role in Omega-3 metabolism which is another brain-activating nutrient. [65]

Form:

While further clinical trials need to be implemented, zinc supplements can come in multiple forms, and some studies suggest that zinc citrate or zinc gluconate are better in terms of absorption compared to others. [66]

Areas of Research:

Zinc, among others, is a nutrient that has been identified as being deficient in individuals with a diagnosis of ADHD, [67] and to support this, in studies where it’s been used along-side magnesium to improve symptoms of ADHD, it’s shown positive outcomes. [68] Zinc supplementation could benefit overall brain function and health, and support memory and impulse control.
 

B-Vitamins:

B-Vitamins are crucial for several bodily functions including nerve function, energy production, DNA synthesis and red blood cell formation, making them essential for optimal daily functionality. [69] Deficiencies have been associated with the development of various psychological disorders due to their involvement in metabolic processes that contribute to neurotransmitter production and the maintenance of neurological health. [70]

B¹ (Thiamine), B³ (Niacin) and B⁵ (pantothenic acid) all help the body metabolise food into energy in some way or another.[71] B¹ and B³ are is also essential for maintaining a healthy nervous system, impacting brain, gut and heart health, while B⁵ is essential for hormone regulation, and healthy skin, hair, and nails [72].

B⁶- There have been multiple studies identifying the beneficial effects of B⁶ on neurological and nervous system health.[73][74][75] Some studies have identified a calming effect on the central nervous system, improving stress maintenance, and behavioural outcomes.[76]

Folate (B⁹)/B¹²- Folate and B¹² are closely linked and both have notable roles in the development and function of the central nervous system. Both vitamins assist with serotonin and dopamine production which can heavily impact psychological health and behaviour associated with some mental health and neurodevelopmental conditions.[77][78][79]

Form:

B Vitamins are more prominent in animal sources than in plants sources [80], but dietary sources are recommended over supplements [81]. However, for those with restrictive diets, supplementation is recommended. 

Methylated forms, specifically of folate and B¹² have been documented as being more effective for ADHDers with gene mutations that impact the production of neurotransmitters like serotonin and dopamine[82]. Positive results have been documented alongside other nutrients with similar functions such as magnesium and/or Omega 3.[83][84][85]

Areas of Research:

With B-vitamin absorption impacted, B-vitamin deficiencies are common in those with ADHD. Serotonin and dopamine production is affected by this, and so supplementing B vitamins could support overall brain functionality, promote neurotransmitter production, and nervous system function.[86]

L-Carnitine:

Carnitine is a nutrient derived from amino-acids that has beneficial functions surrounding physiological health due to its anti-oxidant and anti-inflammatory properties.[87] It plays a critical role in energy production and glucose regulation through its involvement in the metabolism of carbohydrate and fats [88][89] and has been used in its support of heart conditions and obesity/diabetes [90].

L-carnitine’s involvement in nutrient metabolism activates processes in the brain that improve brain function, helps prevent cell damage for endurance, and boosts neurotransmission, and has shown promise in its support of a range of neurological conditions. [91]

Form:

Although supplemented Carnitine is considered to be absorbed less effectively than dietary sources, some supplementary forms may be more efficient at achieving high levels of functionality for some people [92]. There are several forms of Carnitine available, and forms such as L-carnitine highlighted as being easily absorbed [93], and along-side Acetyl-l-carnitine (a form of L-carnitine) has demonstrated benefits towards brain health. It’s presented a neuro-protective effect on brain cells, promotes energy metabolism and nerve cell repair, and has shown positive outcomes in memory and creative thinking and cognitive performance in people with neurological conditions [94].

Areas of Research:

There have been mixed results when it comes to trials of Carnitine and ADHDers, some praising outcomes that improve responses such as aggression and inattention in young boys[95], while others leaving more to be desired in term of research [96]. But what is clear is L-carnitine’s ability to cross the blood brain barrier and it’s the impact it has on nutrient metabolism that could impact brain function and cognitive performance that is impeded with ADHD.  

Bacopa Monnieri (BM):

Also known as “Waterhysopp”, BM is a plant-based adaptogen rich in anti-inflammatory and anti-oxidant properties which benefits general health, and is reported to protect against oxidative damage in all brain regions,[97][98] which means it promotes cognitive longevity [99]. Although research is still needed to understand the true impact, BM has been used as a supplement to enhance memory, and has shown promise in reducing symptoms of mental health concerns [100].  

Form:

BM is of plant origin so mostly comes as an extract in the form of powders of capsules. 

Areas of Research:

Clinical studies have demonstrated improvements in verbal learning, delayed word recall associated with memory and overall improvements in cognitive performance [101]. Although more concrete evidence is needed, it has displayed potential for calming effects to the central nervous system,[102] decreased cortisol response instigated by stress, helpful mediation surrounding anxiety and insomnia, and elevated mood regulation.[103][104]

Although limited, research conducted on individuals with ADHD and other cognitive impairments, has demonstrated positive outcomes, including memory, stress regulation, behaviour and decision making [105][106]. 

Ginkgo Biloba:

Ginkgo Biloba, sometimes referred to as Ginkgo extract, is a plant that is often used as a supplement, boasting benefits such as better circulation, and with it, enhanced cognition.[107] As a plant-source, like BM, it is packed with anti-oxidants and anti-inflammatory properties that lower inflammation, promote overall health and protect against exposure to mental health concerns.[108][109] Some studies have indicated neuroprotective effects [110] which could be indirectly linked to aforementioned anti-inflammatory and anti-oxidant properties but also incidental restoration of serotonin levels, especially after stress-induced episodes [111].

Form:

Ginkgo extract can be found as tablets, capsules, liquid extracts, and dried leaves for tea. 

Areas of Research:

Although evidence surrounding cognitive performance is limited, there is evidence to suggest that Ginkgo could help to improve blood flow to the brain, and with it increase brain function.[112] For those with ADHD, this could encourage productivity and focus, as well as help maintain adequate levels serotonin, which could have positive repercussions for emotional regulation.[113] 

Some studies have been conducted in relation to function for individuals with cognitive impairments,[114] and supplementation of Ginkgo has been used along-side other nutrients, or complimentary to prescribed medication for behavioural outcomes.[115][116]

Omega-3 (DHA & EPA):

We’ve already come across Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) in this article, but let’s go into a little more detail. 

Omega-3s are essential for brain function and the regulation and maintenance of our nervous system. EPA and DHA are types of Poly-unsaturated Fatty Acids (PUFAs) associated with brain processing and development[117].They are also important for functioning of the heart, blood vessels, lungs, immune and hormone systems.[118]

While DHA is critical for the brain development and neurotransmission,[119][120] EPA is mostly responsible for brain health including reducing inflammation, but both play a role in supporting cognitive function, including emotional regulation, and protecting against age-related cognitive decline.[121]

Form:

Unfortunately, the human body is unable to produce EPA and DHA on its own, and requires relatively large amounts of ALA for synthesis, which can be an inefficient process for those with ADHD.[122]Therefore, Omega-3 supplements containing both EPA and DHA are usually recommended to enhance this process and promote brain function[123]. 

Areas of Research:

There are several studies that identify deficient levels of omega-3 in individuals with ADHD, especially when compared with neuro-typical counterparts[124]. This could be a direct result of poor dietary uptake, as well as inefficiency to synthesise precursor ALA from dietary sources. Regardless, documented improvements as a result of increase omega-3 uptake is apparent.[125][126]

There have been noted improvements to behavioural outcomes and attention, especially in children, who are still undergoing brain development, both with and without a diagnosis of ADHD.[127][128]

Vitamin D:

Vitamin D is an essential vitamin crucial for bone and muscle health through its role in calcium and phosphate metabolism.[129] It’s high in anti-inflammatory and antioxidant properties that could promote a healthy central nervous system,[130] and consequently  exposure to psychological conditions. Seasonal Affective Disorder (SAD) is a common condition in countries that experience less sun (such as the UK) due to lower levels of seasonal sunlight, creating deficiencies in adequate levels of D³ and therefore hindered the uptake of serotonin[131]

Form:

Because of the relationship of D³ and serotonin production, D3 recommended for potential improvements to cognitive function[132].

Areas of Research:

There have been several studies that report deficient levels of vitamin D in individuals with a diagnosis of ADHD[133] and that maintaining adequate vitamin D levels is important for overall health, including mood regulation in the general population.[134][135] There is limited evidence, but studies that evidence a combination of nutrients such as magnesium or omega 3, show that vit D could improve behavioural symptoms for those with neurological conditions such as ADHD.[136][137] 

Things To Consider When Choosing Your Supplement

We already discussed why supplementation is necessary for individuals with ADHD, and the impact that some of these nutrients have on health. Unfortunately, based on the large variety available, deciding which supplements to take can be overwhelming.

The main things that should be considered when deciding on supplements are:

Form

You may have noticed that there are several different available forms of supplements.

Some forms make the supplement easier to digest, while other forms make it easier to include multiple nutrients for more bioavailability, both affecting how it is absorbed in the body. Some remove taste from the equation altogether, whereas the appeal of others is taste, and depending on preference, either way may make them easier to consume, and therefore more appealing. Whatever you decide, form is important because it will likely impact how consistently you take it, and consistency is key. 

Bioavailability

Bioavailability is referring to supplements that promote absorption and as a result, availability in the body. I mentioned previously that some nutrients impact the uptake of others, and there are some supplements endorse this concept in order to strengthen the bioavailability of their product. The manufacturer will suggest the serving size, but if you have any physical health conditions, its always best to double check.

Additives

If you’ve made it this far then you’ll know that additives can exacerbate behavioural symptoms of ADHD, so if you’re looking for supplements that are going to improve these, additives are probably not the best way to go. Products sometimes use fillers, binders and flavourings to improve the look, taste and shelf life of their product [138], which can usually be found under and ‘other ingredients’, so always check out the information on the packaging.

Consistency

It is important to remember that supplements should be taken consistently to see results. Evidence suggests that long-term habits are more likely to be maintained, and most of the studies that demonstrate positive outcomes as a result of supplementation, have been done so by maintaining continuous uptake over a long period of time.[139]

Without consistency, you run the risk of maintaining deficiencies, and retaining mediocre levels of the nutritional intake you were trying to improve, and this process can take months. This can be difficult for people with ADHD, especially when behaviours such as lack of focus is likely the reason you’re taking the supplement in the first place!

Habitual routine centred around symptoms and lifestyle is a great way of sustaining supplement intake. Timing for supplementation to navigate symptoms can improve the body’s response to some supplements, like if you struggle with focus, it may be more beneficial to take supplements in the morning. But if you struggle to remembering to take them, supplements can be paired with activities such as brushing your teeth or alarms on your phone to promote regularity and consistency which will ultimately improve outcomes.

If you're curious to see how different nutrients work together, you can explore the get dopa formula here.

The Bottom Line

Popular fast food/ready meals have produced a severe reduction in the availability of nutrients found in our food, and been replaced with preservatives and additives to improve taste and prolong shelf life. This means that we’re beginning to see nutritional deficiencies within the population as a whole that can have detrimental health repercussions. Additionally, individuals with neurological conditions, are more prone to nutritional deficiencies.

Whether this is the result of disordered eating behaviours, tendencies toward food/drink that is nutritionally lacking, or a combination of the two, the unfortunate truth is that ADHDers are more likely to be nutritionally deficient, and are therefore vulnerable to the impact this may have on their overall health. 

Brain function and health, could be better regulated with nutritional input, but changing dietary habits is hard, and that’s without a brain that’s fighting for high amounts of dopamine, and generally, you need to consume large quantities and varieties to achieve optimal levels. This could prove difficult given said eating behaviours and therefore, supplementation that hosts a combination of nutrients could be a more viable option.

However, one road block here could be consistency, and regardless of how good intentions are, nutritional habits have to be consistent to see results, which can prove difficult for people living with ADHD. This is a bit of a catch 22, but consistent uptake should inevitably improve over time, along with memory and focus, and remember, patience is key.