If you’re not eating a whole foods diet full of all the right stuff, you may have a vitamin deficiency. There’s no easier way to take care of your health than to toss in a few supplements!

Did you know there are vitamins, minerals, and herbs — that can assist in the relief of ADHD symptoms? Symptoms like inattention, memory, mood, and cognitive function can be improved by getting a simple blood panel with your doctor to see what you’re deficient in. You should always consult your doctor before adding a new supplement to your routine. 

Important Note: Because there are so many supplement companies out there making crappy products it’s important you buy from brands you trust. Do your own research on those I suggest to be sure. 

Multivitamins – Whole health

The very first thing I’m going to recommend is a daily multivitamin. This will cover many of your bases, but be sure to look at the levels of each daily multivitamin to be sure you don’t need to take something additional. I like to take mine in liquid form so I can be sure it’s absorbed. 

These next ones should be included in your multivitamin so be sure to check that before adding more. 

Vitamin C – Growth and repair

Here’s something important to know – you should not take your vitamins at the same time as your medication. Certain vitamins like C have an adverse effect on the absorption of medications. In addition to being used by the body for growth and cellular repair, vitamin C is used by your brain to make dopamine and norepinephrine. Make sure to get your vitamin C daily!

Vitamin D – So many things!

We don’t get enough of this one in general. You can take it via a pill or liquid drop. I prefer a liquid for absorption. Studies indicate, this vitamin plays an important role in the development of a healthy brain for kids and healthy functioning of adult brains. In general you should be sure to get enough of this one because it helps the regulation of calcium and phosphate in the body, leading to healthy bones, teeth and muscles. 

Vitamin B – Increased alertness

Studies seem to indicate that along with magnesium, vitamin B can be very beneficial to ADHD kids. Deficiencies in this one can cause irritability and fatigue. I get a vitamin B shot, personally, but if I needed to buy a pill these are the brands I’d recommend. 

Ginseng – Benefits memory and mental acuity

Studies have shown that, along with omega 3 fish oil, ginseng is greatly beneficial to ADHD brains.

Individual supplements

Omega 3s – Improves attention, visual learning, short-term memory, hyperactivity, impulsivity

The most researched supplement for ADHD are omega-3s. You’ve got to get fatty fish in your diet to avoid needing to take these. Most of us don’t, so check out Nordic Naturals, an extremely reputable brand. 

Magnesium – Sleep and relaxation

This one helps in a number of areas you probably aren’t aware of. Magnesium is one of the most essential minerals your body may be missing. Not only does it help the functioning of the neurotransmitters involved in attention, it’s also an essential one for quality sleep. There are a few ways to take this one and my favorite is to absorb it through my skin, either with a 20 minute epsom salt bath (more on that here), a spray, or a pill. 

Iron – Growth and development

This is an important one! Iron is necessary for the production of the brain chemical dopamine. Research suggests ADHDers are more likely to have low levels of dopamine in the brain. The human body uses iron to make hormones and hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, additionally it makes myoglobin, a protein that provides oxygen to muscles.  For this one, be sure to first get your iron levels checked by your doctor because too much iron is not a good thing. So I’m going to recommend my hack for getting more iron into your meals. Cacao powder can be put into anything!! 

L-Tyrosine – Mental performance, memory, and alertness

I bet you haven’t heard about this one because the research is fairly new. Tyrosine is an amino acid, the building blocks of protein. For me, it helps with cognitive functioning and supports my brain during stressful periods. Learn more about it here. 

L-Glutamine – Supports cognitive functioning and stomach health

This one’s not specifically for ADHD but I found a few studies that conclude its potential benefit. I started adding tiny amounts of this to my lunch shake to help heal my leaky gut, but beware – don’t take any vitamins or supplements at the same time as your prescription medicine.  Another amino acid this supplement helps not only with gut health it helps to support cognitive functioning. 

NAC – Brain health

Here’s another one I started taking for a leaky gut but have found evidence that it supports a healthy ADHD brain. NAC or N-Acetyl Cysteine is a semi-essential amino acid. NAC helps replenish glutathione which is the most powerful antioxidant in your body. In addition this amino acid also helps with respiratory conditions, fertility and brain health.

Zinc – Improves brain’s access to dopamine

This one’s interesting because it may help in the methylphenidate process. That’s an essential part of improving the brain’s response to neurotransmitter dopamine. 

Iodine – Supports a strong foundation

Iodine is a trace element naturally found in foods like fish and seaweed essential for the production of thyroid hormones. It’s necessary for normal cell functioning, thyroid functioning, and fetus and infant development. Our bodies cannot make iodine on its own, so it’s essential to get it through dietary sources.