The Best Supplements for ADHD

Natural support for focus, calm, and clarity.

ADHD doesn’t always look like chaos. Sometimes it’s a internal swirl — of background tabs, mental noise, and a constant push-pull between ambition and distraction. For non ADHD women plummeting estrogen in the female cycle causes a decrease of dopamine and serotonin that can cause neurotypical women to cyclically experience ADHD like symptoms - lack of concentration, brain fog and procrastination. For those women who already live with ADHD monthly cycles make symptoms more acute.

Many women live undiagnosed and many more were not taught how their cycle can affect their mood and concentration. Perhaps there’s no surprise that these day's there’s growing interest in non-stimulant support — particularly for those navigating the nuance of hormones, sensory sensitivity and a schedule that won’t quit.

Supplements, when chosen well, can help restore balance: sharpening focus, reducing overwhelm, and supporting dopamine regulation without the crash.

As neurodivergent female founders, we have tried and tested our fair share of supplements . Here are a few we have personally tried that have helped with our concentration and mood regulation- particularly at that time of the month.

1. Omega-3 Fatty Acids (EPA + DHA)

Why it works: Omega-3s, particularly EPA, play a direct role in brain cell communication and inflammation regulation. Studies consistently show improvements in attention, hyperactivity, and cognitive performance — especially when EPA is higher than DHA.

What to look for: A high-EPA fish oil (at least 1000mg EPA daily). Vegan alternatives derived from algae are available, though often lower in EPA.

Saint Aymes pick: Bare Biology Life & Soul Liquid Omega-3 – strong, clean, and easy to dose.

2. Magnesium (Glycinate or L-Threonate)

Why it works: Magnesium is nature’s nervous system soother. Many with ADHD are chronically low, leading to restlessness, poor sleep, and irritability. Supplementation has been shown to improve focus and reduce impulsivity, particularly in combination with B6.

What to look for: Glycinate (calming, gentle on the stomach) or L-threonate (crosses the blood-brain barrier). Avoid oxide or citrate if you’re prone to digestive upset.

Saint Aymes pick: Magnesium Breakthrough by BiOptimizers – a full-spectrum blend that includes L-threonate.

3. L-Tyrosine

Why it works: A direct precursor to dopamine — the neurotransmitter behind focus, motivation, and reward. L-Tyrosine can sharpen mental clarity, especially under stress or sleep deprivation.

What to look for: 500–1000mg in the morning, ideally on an empty stomach.

Caution: Avoid if you're taking stimulant medication unless guided by a practitioner.

Saint Aymes pick: Nootropic Depot L-Tyrosine Capsules – clean, minimal formulation.

4. B-Complex Vitamins (Especially B6, B9, B12)

Why it works: B vitamins support energy metabolism and neurotransmitter synthesis. B6 is especially important for converting L-tyrosine into dopamine. Many women with ADHD also have genetic variations (like MTHFR) that affect B vitamin absorption.

What to look for: Methylated forms (e.g. methylfolate and methylcobalamin) for better absorption.

Saint Aymes pick: Thorne Research Basic B-Complex – activated and high quality.

5. Rhodiola Rosea

Why it works: An adaptogen that can improve mental endurance, reduce fatigue, and buffer the effects of stress — all of which make task initiation and follow-through more achievable. It also gently supports dopamine and serotonin.

What to look for: Standardised extract with at least 3% rosavins and 1% salidroside.

Saint Aymes pick: Gaia Herbs Rhodiola Rosea – sustainably sourced and well-formulated.

6. Zinc

Why it works: Zinc regulates dopamine and modulates neurotransmitter release. Several studies show that supplementing zinc can enhance the effectiveness of ADHD medication and improve attention span independently.

What to look for: Zinc picolinate or bisglycinate (better absorption).

Saint Aymes pick: Viridian Zinc with Copper – balanced to avoid long-term copper depletion.

7. Lion’s Mane Mushroom

Why it works: A nootropic mushroom known for supporting neuroplasticity and memory. While not ADHD-specific, it helps with mental clarity, nerve regeneration, and emotional balance.

What to look for: Fruiting body extract (not mycelium), dual-extracted for full potency.

Saint Aymes pick: Mushroom Design or Dirtea Lion’s Mane – both elegant and effective.

8. Saffron

Why it works: Often associated with luxury and flavour, saffron is now emerging as a powerful mood and cognitive enhancer — particularly for women. Rich in antioxidant compounds like crocin and safranal, saffron has been shown in clinical studies to reduce symptoms of ADHD in both children and adults, with comparable efficacy to Ritalin in some trials. It works by modulating serotonin and dopamine — gently lifting mood, reducing anxiety, and improving attention span without overstimulation.

What to look for: Standardised extract (such as Affron®) at 28–30mg daily. Effects are typically felt within 4–6 weeks.

Saint Aymes pick: Vegevaro Saffron Extract – refined, tested and pure.

Notes on Use:

Supplements are not a cure or quick fix — but for many, they create just enough of a margin to access their strengths more consistently. The goal isn’t sedation or overcorrection — it’s support: for a brain that moves fast, feels deeply, and thrives with the right tools.

As always, quality matters more than quantity. Start slowly, observe what shifts, and seek advice if you’re combining supplements with medication or managing other conditions.

Disclaimer :This guide is based on current research and user experience, not medical advice. Please speak with a qualified practitioner before starting a new supplement protocol, especially if you’re pregnant, breastfeeding, or on prescription medication