Attention deficit hyperactivity disorder (ADHD) affects focus, impulse control and energy levels, making everyday tasks more challenging for those who suffer. While natural supplements won’t cure ADHD, research suggests that certain ones may help manage symptoms, which can vary widely from person to person.
I know firsthand the frustration of living with ADHD and battling to get support. After years of misdiagnoses since I was a teenager, a doctor finally confirmed I had ADHD five years ago. But like so many others, I’m still stuck in the NHS queue, waiting for treatment that feels like it may never come.
With services stretched to their limits, the reality is that many of us are left to find our own ways to manage, and that means exploring every possible tool to make life a little easier. Whether that’s through books, planners, gadgets or supplements, it’s simply a case of finding ways to ease symptoms until help becomes available.
Birkbeck, University of London, and Neurodiversity in Business (NiB) recently published a report that shines a light on the urgent need for better support systems for neurodivergent workers. The report shows that up to a fifth of the UK adult population currently identify as neurodivergent with 78 per cent of them feeling overwhelmed in their roles.
Nutritional supplementation has gained attention as a way to optimise brain function, with certain vitamins, amino acids and herbal extracts playing a role in cognitive performance. But which ones can actually work, and how could they help?
The ES Best Shopping team reached out to Dr Dean St Mart PhD, a leading formulator of performance-driven supplements brand Supplements Needs, who offers his advice for choosing the best ways to support ADHD.
The role of dopamine and brain function
Dr St Mart PhD explains: “ADHD is complex, but at its core, it involves challenges with dopamine regulation. This neurotransmitter is key to focus, motivation, and overall cognitive function. The body produces dopamine from amino acids like L-tyrosine and L-phenylalanine, with vitamin B6 playing a crucial role in the conversion process. If someone isn’t getting enough of these nutrients, whether through diet or deficiencies, dopamine production can suffer.”
Foods such as beef, salmon, dairy, soybeans, and lentils contain these essential building blocks, but supplementation with high-quality L-tyrosine can offer additional support.
Beyond nutrition
Natural nootropics have gained attention for their ability to enhance brain function. Ingredients such as ginkgo biloba and Lion’s Mane mushroom are widely recognised for supporting memory and cognitive clarity. Meanwhile, acetyl-L-carnitine works on a cellular level, improving energy production and mental stamina - so it’s particularly beneficial for those dealing with ADHD-related fatigue.
But it’s not just about dopamine. Dr St Mart highlights the importance of choline, an essential nutrient that supports learning and memory. “Choline is the precursor to acetylcholine, another key neurotransmitter that helps with concentration and cognitive processing. Foods like eggs, beef, and dairy are excellent sources, but targeted supplementation with citicoline or phosphatidylcholine can further enhance brain function.”
Choosing the right support for ADHD
While there’s no miracle cure for ADHD, evidence-based nutritional strategies can help support symptoms. The key is focusing on high-quality formulations rather than generic smart drugs or proprietary blends that hide ingredient dosages.
“L-tyrosine, in particular, is a standout amino acid. It aids neurotransmitter production, supports cognitive function and strengthens memory. Meanwhile, ADHD has been linked to low omega-3 fatty acid levels, making high-quality omega supplements a smart choice for improving overall brain health,” adds Dr St Mart.
How we tested
The ES Best Shopping team tested these supplements to see how they stack up for managing ADHD symptoms. As someone who’s committed to supplements to help support my fitness training, I’m always keen to try new options which could improve my stress levels, focus and sleep; areas severely affected by ADHD. Along with Dr St Mart’s recommendations, I paid close attention to the quality, ingredients and how each supplement helped me better manage my mental clarity and overall balance.
Read on for the best supplements to support ADHD.
Supplement Needs Thyroid Stack
As someone who struggles with high-stress levels, I use this Thyroid Stack from Supplement Needs, formulated by Dr St Mart. Designed to support normal thyroid hormone production and function, it also helps with fat metabolism - an important consideration for those with ADHD, as stress and hormonal imbalances can impact both mood and focus.
The formula includes tyrosine, four key minerals (iodine, selenium, copper, and molybdenum), plus folinic acid and methylcobalamin (B12).
Buy now £34.99, Supplement Needs
Now Foods L-Phenylalanine
This brand is one of my favourites, thanks to its high-quality products and variety for different needs. This nervous system support supplement is converted into tyrosine, an amino acid that plays a key role in forming the neurotransmitters dopamine and norepinephrine. Both of which are important for a healthy nervous system.
Buy now £23.65, Amazon
Holland and Barrett Maximum Strength Ginkgo Biloba
With a high-strength formula containing ginkgo flavone glycosides, these supplements can support brain function, memory and mental focus - key areas impacted by ADHD.
Known for supporting healthy blood circulation, ginkgo biloba naturally promotes blood flow, which in turn can help with brain performance, mental clarity and reactivity. Plus, it's suitable for vegetarians and vegans.
Buy now £11.99, Holland & Barrett
Dirtea Lion’s Mane Powder
Dirtea makes perhaps the most stylish supplements around and this Lion’s Mane Mushroom Powder is no exception. Lion’s Mane has a lighter taste, a bit like miso soup, and this powder is designed to be added to all kinds of drinks or just mixed with hot water for an effortless addition to your day.
Organic, gluten-free, vegan-friendly and easy to mix, this Lion’s Mane supp is a top hit for regaining focus and keeping you switched on from morning till night.
Buy now £38.00, Dirtea
Nature's Best Acetyl L-Carnitine
Produced naturally in the brain, liver and kidneys, this supplement can help the body convert fat into energy, improving mental clarity and focus. It aids brain function and memory by transporting fatty acids into the mitochondria of cells, where energy is generated. For those with ADHD, its ability to boost cognitive performance and enhance energy levels can be especially helpful.
It’s a great option for those following plant-based diets, as they may struggle to get enough from food sources alone. Acetyl L-carnitine supplementation can also be beneficial as carnitine levels naturally decrease with age, further supporting brain health and focus.
Buy now £19.95, Nature's Best
Dr Vegan Choline
Choline is an important nutrient for brain health. It plays a key role in cognitive function, memory, and focus, which are often affected by ADHD. Choline also supports fat metabolism and liver function, offering additional health benefits.
Many people with ADHD experience brain fog, whether due to neurotransmitter imbalances or external factors like medication. Choline helps maintain mental clarity and focus, so it is a useful addition to a supplement routine.
Buy now £8.99, Dr Vegan
Wild Nutrition Food Grown Pure Strength Omega 3
Wild Nutrition’s omega-3 supplement is formulated with sustainably sourced concentrated Wild Alaska Pollock oil. Free from added artificial colours, sugars, flavourings and preservatives, Wild Nutrition has gone for a 2:1 ratio of EPA and DHA.
Buy now £18.35, Wild Nutrition
Protein Works Endless Nootropic
The Protein Works Endless Nootropic is designed to boost mental performance and focus. If you need a mental edge during workouts or just want to stay sharp throughout the day, this is the supplement for you.
It’s clean, smooth and works within half an hour. It tastes just like juice, which makes consumption pleasant. But best of all, I did feel a boost from it. The supp can even help you stay in the zone for the 3pm office slump.
Buy now £26.99, Protein Works
My Ova Hormone Balance Herbal Tea
Studies have shown B6 plays a vital role in the regulation of hormones. This tea contains B6, as well as a host of other ingredients which have been proven beneficial for targeting insulin resistance and levelling out hormones, including cinnamon bark, spearmint and ginger root.
I drink mine during the afternoon, when my energy levels are dipping and sugar is calling to me, using this as a bulwark between me and it.
Buy now £20.00, My Ova
Verdict
To help manage my ADHD symptoms, Supplement Needs is a winner for me, as Dr St Mart understands the complexities of both mental and physical health. His formulations cater to everyone, whether you're an athlete or simply looking to support your wellbeing.
As someone who struggles with high-stress levels, I really rate the Thyroid Stack, which is designed not only to support thyroid function but also to help manage stress and hormonal imbalances which can severely impact mood and focus.
