ADHD Supplements

So you're looking to understand which supplements are best for ADHD?

It's a search that led me down a rabbit hole of trying dozens of different supplements over about 10 years, and finally working with an ADHD Coach and Registered Nutritionist to get the answers.

There were three main struggles I was looking to solve:

• Procrastination and getting started with work. I used to do anything to avoid getting on with stuff, and the overwhelm of endless to-do lists and uncomfortable feeling of trying to do things I didn't know how held me back.
• Focus and discipline to get stuff done. New ideas enter my head all the time making focussing on one project to get it finished is hard.
• Mood. It's a short word but a complicated topic. And the difficulty is that it impacts everything we do.

In this section of the site, I want to help you overcome these challenges just like I did.

Before we start, you should take a look at what Mind Provisions offers - it'll save you time and help you on your journey much faster.

1) Productivity Essentials - it's a 15-ingredient nootropic supplement

2) Brain Lube - an Omega 3 capsule with 1,000mg of EPA per dose. That's incredibly high and the daily dose recommended by leading scientists (including Huberman if you've listened to the podcast!) for people with ADHD.

 

The best supplements for ADHD

Here's what we'll be looking at:

• How to choose the best ADHD supplements for you
• Natural ADHD supplements
• The best Omega-3 does for ADHD
• Nootropics that can help with ADHD
• How Magnesium can help with ADHD focus

 

 

How to choose the best ADHD supplements for you

You need to first acknowledge that not everyone is the same. Different supplements in different doses work for different people. It's likely that if you're looking for something to help with ADHD, you'll need a specific dose different to that of a generic multi-vit.

While there are many great quality multivitamins available, the reality is the amount of each ingredient in them is very low. They serve as a baseline for the general population — essentially what we should be getting anyway from a healthy balanced diet.

You probably want something more, with higher doses of specific ingredients to help with brain energy and cognitive function.

The good news is that there are lots of studies on this which provide a great starting point.

For example, Omega-3 fatty acids—particularly EPA—have been shown to support attention and mood regulation. But not all Omega-3s are created equal. You’ll want to look for a supplement with a higher EPA-to-DHA ratio, and ideally one that lists its exact EPA dose per serving. Many people notice improvements when taking at least 500–1000mg of EPA daily, which is significantly more than what you’d get in a standard multivitamin or even some general fish oil capsules.

Look at Mind Provisions own High-EPA Omega 3. It's called Brain Lube because it's just that, with 1,000mg EPA and 500mg DHA in each daily dose. With just two capsules per day to achieve that, it's far easier to consume. And avoid any Algae-based Omega 3 supplements. They sound great, but simply don't cut it when trying to achieve useful doses. You'd need to be taking handfuls everyday.

Another well-researched option is Magnesium, especially in forms like magnesium glycinate or threonate, which are better absorbed and known to support focus and calm. People with ADHD are often found to have lower magnesium levels, and supplementing can help ease restlessness or brain fog. Again, dosing matters as a sprinkle of magnesium in a multivitamin won’t cut it if you’re genuinely deficient. Timing is also important, if you're taking a Magnesium supplement that helps with sleep, take it in the evening.

Also watch out for supplements that feature magnesium as just one of their ingredients. It's a bulky powder so is often used to fill up capsules. A standalone magnesium capsule is best in addition to focus-specific supplement which therefore allows for more space of the more potent ingredients.

Then there are nootropics—compounds that support cognitive performance. Ingredients like L-theanine, Rhodiola Rosea, Citicoline, and Bacopa Monnieri have shown promise in enhancing focus, memory, and mental clarity. But it’s not about stacking everything you can find into one supplement. It’s about identifying what your brain actually needs and responding to it thoughtfully.

Ultimately, the best ADHD supplement for you will depend on your own symptoms, biology, diet, and lifestyle. Some people respond incredibly well to Omega-3 and magnesium alone. Others might need a more targeted nootropic blend. It’s often a process of experimentation—but one grounded in real research and tailored to your brain.

I'll plug it again: try Productivity Essentials for yourself and see how you get on.

 

Natural ADHD Supplements: What Does "Natural" Really Mean?

When people search for “natural ADHD supplements,” they’re usually looking for support that doesn’t involve pharmaceuticals—something plant-based, non-synthetic, or with minimal processing. But the term “natural” gets thrown around a lot, and it’s worth unpacking what it actually means—and whether it really makes a difference.

First off, “natural” doesn’t always mean better or safer. Arsenic is natural. So is poison ivy. The real question is: Is it effective, is it safe, and is it backed by science? That’s the standard we should be aiming for—especially when it comes to managing something as complex and individual as ADHD.

That said, many ingredients found in natural ADHD supplements do have solid research behind them. These include:

• Omega-3 fatty acids from fish oil or algae – shown to support attention and emotional regulation.

• Magnesium – a naturally occurring mineral that can help with calm, focus, and sleep.

• Zinc – involved in neurotransmitter activity and may improve impulsivity and attention in some people with ADHD.

• L-Theanine – an amino acid found in green tea, known for promoting relaxed alertness.

• Rhodiola Rosea and Bacopa Monnieri – adaptogenic herbs that may improve mental clarity and reduce fatigue.

These ingredients are often derived from natural sources, but they’re still concentrated, extracted, and standardised—so while they’re “natural,” they’re also potent and purposeful.

Is “Natural” Enough?

For some people, yes. Especially those with milder symptoms or who are looking for support alongside lifestyle changes like better sleep, nutrition, and exercise. But “natural” doesn’t mean you should skip due diligence. Always check the dosage, the form, and whether the product is tested for purity (heavy metals, contaminants, etc.).

And if you're taking ADHD medication, it’s smart to check for potential interactions—natural supplements can still impact how your body processes stimulants or other drugs.

The TL;DR on Natural Supplements.

Natural ADHD supplements can absolutely be helpful—if they’re the right ingredients, in the right forms, at the right doses. Look past the marketing buzzwords and focus on what works for your brain.

Read my full article on Natural ADHD Supplements: What 'Natural' Really Means and Why It Matters.

 

🐟 The Best Omega-3 Dose for ADHD

Omega-3 fatty acids are among the most researched natural supplements for ADHD—and for good reason. They play a vital role in brain structure, neurotransmitter function, and inflammation regulation. But like most supplements, the dose matters a lot more than people think.

Why Omega-3s Help With ADHD

The two most relevant forms of Omega-3s are:

• EPA (Eicosapentaenoic Acid) – known for its anti-inflammatory and mood-regulating effects.

• DHA (Docosahexaenoic Acid) – essential for brain structure and development.

For ADHD, EPA seems to have the strongest effect on symptoms like inattention, impulsivity, and mood dysregulation.

📌 Key study: A 2019 meta-analysis published in Translational Psychiatry reviewed 10 clinical trials and found that Omega-3 supplements with higher EPA content were significantly more effective for ADHD symptom management, especially when EPA doses exceeded 500mg per day (Bloch & Qawasmi, 2011).

So, What’s the Optimal Dose?

Based on current research and clinical guidelines:

• 500–1000mg of EPA daily appears to be the most effective range.

• DHA can be included, but the EPA content should be at least double the DHA (a 2:1 EPA:DHA ratio is often ideal).

• For children, 500mg of EPA per day is a good starting point; adults may benefit from closer to 1000mg or more.

🧠 Some supplements market themselves as “Omega-3 rich” but contain only small amounts of EPA. Always read the label carefully—it’s not about the total fish oil amount, but the actual EPA content.

Algae-Based Omega-3 for Plant-Based Users

For vegetarians or vegans, algae oil can be a good alternative, though most products are higher in DHA than EPA. Newer formulations are starting to include EPA-rich algae sources, so check labels closely or consider combining products if needed.

How Long Until You See Results?

Omega-3s aren't a quick fix. Studies suggest it can take 8–12 weeks of consistent use before noticeable improvements appear in focus, mood, or emotional regulation. Patience and consistency are key.

Are There Any Side Effects?

Omega-3s are generally safe, but some people may experience:

• Mild stomach upset or "fishy burps" (look for enteric-coated or triglyceride-form Omega-3s to minimize this)

• Blood thinning at very high doses (consult a doctor if you’re on anticoagulant medication)

TL;DR – The Best Omega-3 Dose for ADHD

• EPA is the key player for ADHD support—not DHA.

• Aim for 500–1000mg of EPA daily, ideally with a higher EPA:DHA ratio.

• Consistency is crucial; expect results over 8-12 weeks, not days.

• Read labels carefully—many generic fish oils don’t offer therapeutic levels.

Read our full article analysing the scientific research here: The Best Omega-3 Dose for ADHD