ADHD Supplements: 5 Natural Substances to Improve Attention and Concentration
ADHD (Attention Deficit Hyperactivity Disorder) is a condition that can make it difficult to concentrate, complete specific tasks, and manage impulsivity. In addition to the treatment strategies prescribed by doctors, there is an often overlooked aspect: nutritional and supplemental support .
Science is still studying the link between ADHD and diet, but we already know that too much junk food , like hamburgers, sugary drinks, and ultra-processed snacks, is associated with worsening symptoms in children and adolescents – and this study says so here . So, before even thinking about supplements, it is essential to take care of your diet.
That said, let's see what are the 5 natural substances that can help those who suffer from ADHD , both children and adolescents and adults. For each one we will see what it does, why it works, how to take it and what precautions to take .
1. Omega-3: The Most Studied Natural Support for ADHD
Omega-3s , particularly EPA and DHA , are among the most studied substances for supporting attention and memory. Several studies suggest that they may have a positive impact on ADHD symptoms, although they are not a miracle cure.
Main benefits:
✔ Possible improvement in attention and concentration – and this study here says so
✔ Reduction of impulsivity – and this study here says so
✔ Possible improvement of working memory – and this study here says so
Recommended dosage:
Many studies use between 500 mg and 1500 mg of EPA + DHA per day . For ADHD, a higher ratio of EPA to DHA appears to be more effective, such as 400 mg EPA + 200 mg DHA . In some cases, up to 750 mg – 1 g EPA is recommended. but it is always better to start with a lower dose and gradually increase if necessary , evaluating your response and, if possible, with the support of a professional.
How to take it?
👉 Preferably with main meals to improve absorption.
👉 Splitting your dose between breakfast and lunch can be a good strategy.
👉 Choose certified quality products , for example with IFOS certification, to avoid contaminants.
Precautions:
❌ Avoid dosages higher than 3 g per day without medical supervision, because Omega-3s thin the blood .
❌ If you take anticoagulant drugs, always consult your doctor.
Why does it work?
Omega-3s play a structural role in neuronal membranes , influence signal transmission, and can modulate neurotransmitters of attention and impulsivity. Some studies suggest that children with low EPA levels may benefit more – and this study here says so .
2. Zinc: An essential mineral for the brain
Zinc is less well known than Omega-3s, but it is essential for brain function, mood, and neurotransmitter regulation.
Main benefits:
✔ Supports mood and reduces irritability – and this study here says so
✔ Promotes neurological function and neuron growth – and this study here says so
✔ Possible synergistic effect with pharmacological therapies – and this study here says so
Recommended dosage:
👉 Adults : 5-15 mg of elemental zinc per day (maximum 25 mg in specific protocols).
👉 Children : 5-10 mg , but always under pediatric supervision.
How to take it?
👉 At meals , to reduce the risk of gastric irritation and improve absorption.
👉 The most bioavailable forms are zinc picolinate and zinc gluconate , easily assimilated by the body.
Precautions:
❌ Avoid long-term high doses , because too much zinc can interfere with copper absorption and create mineral imbalances.
❌ If nausea, abdominal pain or digestive disturbances occur, try reducing the dose or stopping taking it, evaluating the situation with a professional.
Why does it work?
Zinc is an essential cofactor in many enzymatic reactions, including the metabolism of dopamine , a key neurotransmitter for attention and regulation of impulsivity.
3. Citicoline (CDP-Choline): Natural Cognitive Enhancer
Citicoline is a bioavailable form of choline , a precursor to acetylcholine , a neurotransmitter essential for memory and concentration.
Main benefits:
✔ Improved attention and concentration , promoting greater focus on tasks – and this study here says so .
✔ Supports memory and cognitive performance , useful both in those with learning difficulties and in healthy people – and this study here says so .
✔ Possible protective action on cognitive decline , contributing to long-term brain health – and this study here says so .
Recommended dosage:
👉 Generally between 250 and 500 mg per day , although some studies have tested higher dosages, up to 1 g .
How to take it?
👉 Preferably in the morning or after lunch , to take advantage of its effect of greater mental clarity without interfering with sleep.
Precautions:
❌ In some cases, high doses may cause headaches or gastrointestinal disturbances . If discomfort occurs, it is better to reduce the dose.
Why does it work?
Acetylcholine is a neurotransmitter essential for concentration and memory, and citicoline provides the precursors needed to maintain optimal levels.
4. L-Theanine: The calm that helps you concentrate
L-theanine , a natural amino acid found in green tea , has a relaxing but non-sedating effect, helping to reduce stress without impairing attention. This makes it especially useful for those who suffer from mental hyperactivity, stress and difficulty concentrating .
Main benefits:
✔ Increased alpha brain waves , promoting a state of focused calm – and this study here says so .
✔ Improved sleep quality , useful for those who struggle to relax before going to sleep – and this study here says so .
✔ Reduction of perceived stress , with positive effects on anxiety and emotional management – and this study says so here .
Recommended dosage:
👉 Generally between 50 and 200 mg per day , but in some formulations up to 400 mg is recommended for a more marked effect.
How to take it?
👉 In the morning , if you already feel tense and want to start the day more calmly.
👉 In the evening , if your goal is to improve relaxation and sleep quality.
Why does it work?
L-theanine works by modulating stress neurotransmitters, such as GABA , and promotes more balanced brain activity, increasing the production of alpha waves , typical of states of alert relaxation.
5. Bacopa Monnieri: The Memory Adaptogen
Bacopa Monnieri is an herb used in Ayurvedic medicine for its nootropic and anxiolytic properties . It is known for its potential to improve memory, reduce stress and promote cognitive functions , proving to be a valid support for those who suffer from attention and learning difficulties .
Main benefits:
✔ Improved working memory , making it easier to process and recall information – and this study says so here .
✔ Increased mental processing speed , with benefits for learning and concentration – and this study here says so .
✔ Reduction of anxiety and stress , thanks to its adaptogenic action on the nervous system – and this study says so here .
Recommended dosage:
👉 300 mg per day of standardized extract with at least 50% bacosides , the active ingredients responsible for its beneficial effects.
How to take it?
👉 After meals , to reduce the risk of gastrointestinal disorders and improve absorption.
Why does it work?
Bacopa Monnieri modulates cholinergic neurotransmission and influences dopamine levels, two key mechanisms for memory, concentration and stress management – and this study here says so .
Conclusion: Balance and Awareness in Using ADHD Supplements
ADHD is a complex disorder , with symptoms that can vary greatly from person to person. Some struggle with concentration, others with impulsivity or emotional hyperactivity. For this reason, supplements are not a one-size-fits-all solution, but they can be useful tools to address different aspects of the condition.
However, it is important not to overdo the doses and remember that more supplements do not necessarily mean more benefits. The right balance is essential : if you take zinc, for example, you may also need to monitor your copper levels; if you take Omega-3, it is best not to exceed 2-3 grams per day unless your doctor recommends it.
Finally, no supplement can replace a balanced diet and healthy lifestyle. Omega-3s, zinc, citicoline, L-theanine, and bacopa can help , but they must be part of a broader context that includes a clean diet, quality sleep, and personalized ADHD management strategies .
