Living with ADHD has taught me that my brain needs support in a few different ways.
Medication has been part of my journey, but I’ve also become really interested in the everyday things that can support how I feel, focus and function.
I’m naturally quite drawn to herbs, functional foods and finding little rituals that make me feel good. Some of the things I use have research behind them, some are still being explored, and some simply come down to my own personal experience.
So I thought I’d share a few natural supports I currently use for my ADHD brain, plus one that I’m very curious to try next.
Just a little disclaimer before we get into it: this is my personal experience, not medical advice. These aren’t replacements for ADHD medication or professional support. Everyone’s brain and body responds differently, especially when it comes to supplements.
Matcha: My Favourite Focus Ritual 🍵
I love matcha.
And yes, I know caffeine and ADHD can be a very individual thing. Some people find it helpful, while others absolutely do not. I’m personally someone who enjoys matcha and feels like it gives me a nice, gentle boost.
I find it feels smoother than a strong coffee for me. Making a matcha has also become a little ritual in itself, which I think my brain enjoys just as much as the drink.
Matcha naturally contains caffeine as well as L-theanine, an amino acid found in tea. The combination is often studied in relation to attention and alertness.
For me, though, the biggest thing is simply how I feel when I drink it.
I don’t expect it to magically turn me into a productivity machine who has colour-coded her entire life by 7am. If you have ADHD, you know that’s not really how this works 😂
But I enjoy it, and it’s one of the little things I’ve found works nicely for me.
🔬 Want to read the science?
If you’re interested in the research rabbit hole, L-theanine and caffeine have both been studied in relation to attention and cognitive performance. A systematic review of research into the combination found interesting potential cognitive effects, while more recent research on L-theanine alone found some possible benefits in specific areas of cognitive performance.
The research doesn’t prove that matcha treats ADHD, and a lot of it isn’t specifically studying matcha itself. I still find it really interesting, especially because L-theanine naturally occurs in tea.
Read a systematic review on caffeine and L-theanine →
Read a systematic review and meta-analysis on L-theanine and cognitive performance →
The matcha I use: Drink Yahcha Matcha
Lion’s Mane: Something I Personally Notice a Difference With 🍄
Lion’s Mane has become one of those things that I genuinely enjoy having as part of my routine.
It’s a functional mushroom that has become hugely popular in the wellness world, particularly for its potential connection to brain health and cognitive function.
I want to be really clear here: I’m sharing my personal experience. There isn’t enough evidence for me to tell you that Lion’s Mane treats ADHD.
What I can say is that I personally notice a difference when I use it consistently.
For me, it feels like a helpful little addition when I’m trying to support mental clarity and focus.
The research around Lion’s Mane and brain health is interesting, but there’s still plenty to learn. I’m always a little cautious about wellness trends that suddenly get labelled as miracle cures, because unfortunately, a cute mushroom powder can’t solve every problem in our lives.
Annoying, I know.
But as something I personally enjoy and find helpful? It’s definitely staying in my cupboard.
🔬 Want to read the science?
Lion’s Mane has been studied for its potential effects on cognition and brain health, although the human research is still relatively limited and the research into NZ Lions Mane specifically is limited too and the results haven’t been completely consistent.
There also isn’t enough research specifically looking at Lion’s Mane for ADHD, so this is very much one where I’m sharing my personal experience rather than making any big claims.
Explore the research on Lion’s Mane and cognition on PubMed →
The Lion’s Mane product I use: Mynd Mushrooms NZ
Saffron: The One That Surprised Me 🌺
Saffron is probably the one on this list that surprised me the most.
Most of us know saffron as an incredibly expensive spice that you put in fancy food, but it’s also been studied as a supplement for a range of different areas, including mood and ADHD symptoms.
That immediately got my attention.
The research is still relatively small, so I’m not going to pretend we have all the answers. But there have been some genuinely interesting studies looking at saffron and ADHD, which is what initially made me curious.
I now personally use saffron as part of my own routine.
I find it fascinating when something that has been used traditionally for centuries starts being explored more closely through modern research. It doesn’t automatically mean it’s going to work for everyone, but I love learning about that intersection between traditional remedies and science.
This is another one I use as a support, rather than expecting it to do all the heavy lifting for my ADHD.
🔬 Want to read the science?
If you’re a fellow research rabbit hole person, a systematic review published in the Journal of Attention Disorders looked specifically at saffron and ADHD.
The review included four clinical studies with a total of 118 participants and found promising results, while also highlighting the need for larger and better designed studies. (Sage Journals)
Read the systematic review on saffron and ADHD →
The saffron product I use: Ayurveda Store Organic Kashmiri Saffron
Bacopa: The One I’m Curious to Try Next 🌿
Okay, this one is currently sitting firmly in my research and curiosity phase.
Bacopa monnieri, also known as Brahmi, is a herb that has been used traditionally in Ayurvedic medicine.
It’s commonly associated with memory and cognitive function, and there has also been growing interest in whether it could be helpful for attention and other areas relevant to ADHD.
I haven’t tried Bacopa yet, so I can’t sit here and tell you it changed my life because… well, that would be a pretty obvious lie 😂
But it has definitely caught my attention.
One thing I’m particularly interested in is the difference between whole Bacopa powder and standardised extracts. A lot of supplement research uses specific extracts with measured amounts of active compounds, so that’s something worth considering rather than assuming every Bacopa product is exactly the same.
🔬 Want to read the science?
Bacopa has been studied in relation to attention, cognitive function and ADHD symptoms.
A recent systematic review looking at several supplements used in ADHD found Bacopa to be one of the more promising options in the studies reviewed, while also making it clear that supplements should not replace established ADHD treatment and that more research is needed. (PubMed Central (PMC))
Read the systematic review on Bacopa and other supplements for ADHD →
Read an updated systematic review of herbal medicines studied in ADHD →
The Bacopa product I’m looking at: Ayurveda Store Brahmi Organic Powder
A Few Things I Keep in Mind With Natural Supplements
I’ve become much more interested in natural wellness over the years, but I also don’t think “natural” automatically means harmless or suitable for everyone.
Herbs and supplements can interact with medications. They can also affect people differently depending on dosage, other health conditions and individual sensitivity.
Because I take prescription medication myself, I’m mindful of checking new supplements with a pharmacist or healthcare professional before adding them to my routine.
I also try not to add ten new things at once.
As tempting as it is to buy an entire wellness aisle and convince myself I’m about to become a completely new person, it makes it pretty difficult to know what’s actually helping 😂
I prefer trying one thing at a time and paying attention to how I feel.
My ADHD Support Arsenal Is Always Evolving
I’m still figuring out what works best for me.
Some things become part of my regular routine. Some things sound amazing, then I try them and realise my body or brain isn’t particularly impressed. And sometimes the simplest things make more of a difference than the expensive supplements I was convinced would change my life.
Right now, matcha, Lion’s Mane and saffron are things I personally enjoy using.
Bacopa is the next one I’m curious about.
I also think supporting an ADHD brain goes far beyond supplements. Sleep, food, movement, routines, reducing overwhelm, medication, therapy and understanding your own brain can all be important pieces of the puzzle.
There probably isn’t one magical answer, which is deeply inconvenient for those of us who would quite like to purchase a magical answer in powder form 😂
But I’m always learning, experimenting and paying attention to what helps me feel more like myself.
If you have ADHD, I’d genuinely love to know:
Is there a natural support, supplement or daily ritual that you find genuinely helpful?
Tell me in the comments. I’m always adding things to my ever-growing list of things I want to research. 🧠🌿
