This week, we’re diving headfirst into supplements for ADHD - but not just ANY supplements. We’re talking about supplements that actually make a difference.

Whether you’re trying to tame the morning mayhem, sharpen focus for school or work, or just bring a little more peace to your day, nature has your back. From the brain-boosting brilliance of omega-3s to the soothing power of magnesium, we’re breaking down the go-to supplements for ADHD. Let’s jump in—because every week is another chance to thrive, naturally. 💪

Natural Supplements for ADHD: Boost Focus and Calm Naturally 

It’s Monday morning, and your house is humming with that high-energy ADHD magic. One kid’s spinning in circles, someone’s brushing their teeth while singing, and breakfast? Still untouched.

Sound familiar? 🙃

Whether it’s your own brain on hyperdrive or your child’s energy on overdrive, ADHD can feel like a full-body workout before 9 AM. But what if some of that energy could be gently redirected—with the help of a few natural, science-backed boosters?

Enter: supplements. These natural tools may help smooth out the bumps and bring a little more peace to your day. Let’s dive in.

💊 Omega-3 Fatty Acids: Brain Boosters in a Bottle!

Why It’s Amazing:

Omega-3s are like fuel for your focus. Most Americans, especially children, consume inadequate amounts of Omega-3-rich foods and an excessive amount of Omega-6 fatty acids found in processed foods. This imbalance can lead to inflammation and other health concerns. 

So how can we boost it? 

How to Get It:

• Oily Fish: Salmon, trout, mackerel, tuna, and sardines

• Nuts: Almonds, walnuts, hazelnuts, and pecans

• Seeds: Chia, flax, and pumpkin seeds

• Supplements: Our absolute favorite brand is Omega Essentials, and you can grab a bottle HERE! 

Quick Tip: Add ground flaxseeds to smoothies or sprinkle on gluten-free toast for a plant-based omega-3 punch!

💡 Here’s What the Science Says:

A 2022 study revealed that taking omega-3 supplements (specifically EPA and DHA) led to a 26% improvement in executive function compared to those who took a placebo. That means better planning, decision-making, memory recall—basically, the brain getting its groove back.

Even cooler? People with higher levels of omega-3s in their blood had sharper focus, stronger memory, and less trouble tackling mental tasks. The study also spotlighted the anti-inflammatory superpowers of omega-3s, which help calm brain inflammation—a key issue for many individuals with ADHD.

In short: More omega-3 = less mental fog, more clarity, and a brain that feels way more in sync. Sounds pretty great, right?! 

💊 Magnesium: The Chill Pill (Without the Pill!)

Why It’s Amazing:

Think of magnesium as your nervous system’s favorite lullaby. It helps calm muscles, quiet the mind, and ease tension—perfect for ADHD’s whirlwind energy. Many kids and adults with ADHD are low in magnesium without even knowing it.

How to Get It:

• Foods: Leafy greens, avocado, pumpkin seeds, almonds

• Supplements: There are LOTS of types of magnesium, which can make choosing a supplement tricky. This is my favorite magnesium supplement for kids with ADHD. You could also try topical sprays, lotions, or calming bath flakes too.

Quick Tip: Add magnesium flakes to bath time (these are my favorite!)  for a relaxing, end-of-day ritual that helps kids and adults alike wind down.

💡 Here’s What the Science Says:

Did you know magnesium is involved in over 300 biochemical processes in the body? Yep—it’s the ultimate multitasker. From relaxing muscles to keeping your heartbeat steady, regulating blood sugar, boosting immunity, and powering up your energy levels, magnesium is doing a lot behind the scenes.

But here’s where it gets really interesting for ADHD families: many parents report that magnesium makes a noticeable difference in their child’s anxiety, low mood, or trouble winding down at night. It’s also been linked to better sleep and less hyperactivity.

In fact, a 2020 study published in Nutrients found that children with ADHD were more likely to have low magnesium levels, suggesting a strong connection to symptoms like inattention, impulsivity, and—you guessed it—hyperactivity.

Small mineral, big magic. 

💊 Probiotics: Happy Gut, Happy Brain!

Why It’s Amazing:

Did you know your gut and brain are constantly talking to each other? It’s called the gut-brain connection. If our guts aren’t functioning well, our brains won’t be able to function well either. 

Probiotics, or "good bacteria," help keep your gut healthy—and this helps keep that communication running smoothly! 

How to Get Them:

Foods: Sauerkraut, kimchi, dairy-free yogurts with live cultures

Supplements: My favorite probiotic also contains Saffron and Zembrin, two other powerhouse ingredients! Grab it here! 

Quick Tip: Start with small doses and stay hydrated—your gut needs a little time to adjust!

💡Here’s What the Science Says:

Here’s a wild fact most people don’t know: about 90–95% of your body’s serotonin and 50% of your dopamine—the brain’s mood and motivation MVPs—are made not in the brain… but in the gut! 

These powerful neurotransmitters help us manage emotions, stay balanced, and think clearly. And here’s the kicker: emotional dysregulation—a super common ADHD symptom—often starts not with the emotions, but with the gut, where these feel-good chemicals are made (or not made).

So if your child seems to go from zero to meltdown in 3 seconds flat, it might not be just about behavior—it could be a gut issue in disguise.

When gut health is supported (and probiotics are a great way to do this!), many parents report that emotional roller coasters start to smooth out on their own. Because sometimes, it’s not about "fixing" feelings—it’s about giving the body what it needs to feel right in the first place. 

💊L-Theanine: Calm, Cool, and Collected

Why It’s Amazing:
This little amino acid, found in green tea, is like your brain’s best friend. It promotes calmness without making you sleepy, helping you or your child stay sharp when it matters most.

How to Get It:

• Foods: Sip on freshly brewed green tea. (Black tea and white tea can also contain L-theanine, but not as much as green tea). 

• Supplements: This is my favorite L-theanine supplement! 

Here are 4 reasons I LOVE this formulation, especially for children with ADHD: 

1️⃣ Provides natural support for calm, focus, & concentration

2️⃣ Aims to combat stress

3️⃣ Contains both GABA & L-Theanine 

GABA (gamma-aminobutyric acid) is a primary calming neurotransmitter in the central nervous system and might help combat stress, as well as support focus and concentration. 

L-Theanine, an amino acid found in tea (especially green tea) and in fungi, can promote feelings of calm and support healthy stress management.

4️⃣ Comes in an easy-to-use liquid which is perfect for kids who can’t yet swallow pills

Quick Tip: Try it before transitions (school drop-offs, homework time) for a smoother shift.

💡Here’s What the Science Says:

L-Theanine influences brain neurotransmitters, boosting alpha brain wave activity, which is associated with a state of relaxed alertness. 

Calm without making you sleepy? Sounds like a dream, right? 

⚠️ Safety First: What You Need to Know

Before starting any new supplement, remember:

1. Talk to Your Doctor: Every person is different, so get advice tailored to your needs.

2. Start Slow: Begin with a small dose to see how your body responds.

3. Start with one at a time. Never add two supplements in at the same time. Always wait at least 3 days after being on a new supplement before adding in a new one.

4. Be Patient: Natural supplements take time to work their magic, so stick with it!

Natural supplements aren’t a magic wand—but when used wisely, they can be mighty allies. Backed by science, rooted in nature, and paired with healthy habits, they just might be the missing puzzle piece in your ADHD wellness plan.

✨ Have a supplement that’s made a difference in your world? Share your story—we’d love to hear from you and feature you in a future newsletter! 

Brainy Breakfast Smoothie: Fuel Focus Naturally

Mornings can be a whirlwind—but breakfast doesn’t have to be. This Brainy Breakfast Smoothie is your secret weapon for fueling focus, calming the chaos, and kicking off the day with steady, ADHD-friendly energy. It’s packed with nutrients like omega-3s, magnesium, and protein—basically, brain fuel in a glass. 

What You’ll Need:

• 1 cup unsweetened almond milk (or your fave dairy-free alternative)

• 1/2 banana (natural sweetness without the crash)

• 1/4 avocado (creamy texture + magnesium magic)

• 1 tbsp flaxseed or chia seeds (hello, omega-3s!)

• 1 scoop protein powder (optional but great for staying focused longer)

• 1/2 cup frozen blueberries (brain-boosting antioxidants in every sip)

• 1 tsp honey or maple syrup (optional, if your little one likes it sweet)

How to Make It:

Toss everything into a blender. Blend until silky smooth. Pour it into your favorite cup and sip your way to a calmer, sharper morning.

🌟 Why It’s a Winner:

• Omega-3 Power: Flax or chia helps boost brain performance.

• Magnesium Calm: Avocado supports emotional regulation and eases restlessness.

• Fast & Kid-Friendly: It’s creamy, fruity, and ready in under 3 minutes—perfect for busy school mornings.

Quick Tip: Prep smoothie packs in the freezer with all the solid ingredients—just add your dairy-free milk and blend for a grab-and-go brain boost!

Let this smoothie be your new morning MVP—a tasty, nutrient-rich way to keep brains bright and moods steady. Because starting the day right doesn’t have to be complicated… just delicious. 

🛠️Your Secret Weapon: The Weekly Pill Organizer

Let’s be real—remembering to take supplements every day can feel like one more thing on an already packed to-do list. That’s where this humble little tool steps in and saves the day:

💊 The Weekly Pill Organizer (like this one from Temu!)

Simple? Yes. Game-changing? Also yes.

This easy-to-use organizer isn’t just about storing capsules—it’s about creating consistency. Each compartment becomes a visual check-in, helping you or your child stay on track with daily supplements like omega-3s, magnesium, zinc, and more.

No more wondering, “Did we take it today?”

No more opening five bottles every morning while juggling backpacks and breakfast.

For kids, it’s especially helpful:

✔️ Builds independence

✔️ Offers a sense of accomplishment

✔️ Makes the invisible routine visible and doable

Pro Tip: Let your child pick out their own pill organizer in a fun color or with stickers. When they’re part of the process, they’re more likely to stick with it!

Sometimes the best tools aren’t the flashiest—they’re the ones that quietly make life smoother. So if you’re building a natural ADHD wellness routine, start with this one small step that makes a big difference. 

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Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091. doi: 10.7759/cureus.30091. PMID: 36381743; PMCID: PMC9641984.

https://www.ox.ac.uk/news/2012-09-07-omega-3-fatty-acids-could-improve-reading-and-behaviour 

https://www.nature.com/articles/npp2017160 

Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020 Jun 3;12(6):1661. doi: 10.3390/nu12061661. PMID: 32503201; PMCID: PMC7352515.

Salehi B, Mohammadbeigi A, Sheykholeslam H, Moshiri E, Dorreh F. Omega-3 and Zinc supplementation as complementary therapies in children with attention-deficit/hyperactivity disorder. J Res Pharm Pract. 2016 Jan-Mar;5(1):22-6. doi: 10.4103/2279-042X.176561. PMID: 26985432; PMCID: PMC4776543.

Takeda A et al. Facilitated neurogenesis in the developing hippocampus after intake of theanine, an amino acid in tea leaves, and object recognition memory. Cellular and Molecular Neurobiology. 2011;31(7):1079–88.

https://www.additudemag.com/adhd-supplements-foods-vitamins/

Levy Schwartz, M., Magzal, F., Yehuda, I. et al. Exploring the impact of probiotics on adult ADHD management through a double-blind RCT. Sci Rep 14, 26830 (2024). https://doi.org/10.1038/s41598-024-73874-y

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