Supplements & Nutrition Tips That Support My ADHD

Hi, I’m Catherine — a Nutritional Therapist who also happens to have ADHD. One of the questions I’m often asked is: “What do you actually use yourself for focus and energy?”

So in this blog, I want to share some of the foods and supplements that I’ve found helpful, and that I sometimes recommend to clients. None of this is about treating or curing ADHD — it’s about supporting your brain and body in a way that works alongside other strategies or treatments.

Omega-3 fats

Omega-3 fatty acids (EPA and DHA) are often found to be low in people with ADHD. Research shows they may offer some support for attention and mood, although results are mixed. I make sure to include oily fish in my diet regularly, and for clients who don’t eat fish, supplementation can be an option worth considering.

Magnesium

Magnesium is one of my personal favourites. It plays a big role in calming the nervous system and supporting focus. Some studies have shown lower magnesium levels in people with ADHD, and supplementing (especially with forms like magnesium glycinate) can help with relaxation, sleep, and reducing anxiety. I take this myself and find it makes a noticeable difference.

Zinc & Iron

Low zinc and iron have been linked with ADHD symptoms in some research. Supplementation can be helpful if you’re actually deficient, but I wouldn’t recommend taking them without checking levels first. This is something I often look at in clinic, because when these nutrients are low, bringing them back into balance can really help energy and concentration.

Vitamin D & B-vitamins

Vitamin D deficiency is really common in the UK, and there’s some evidence that low levels are more frequent in people with ADHD too. Correcting this can support energy, mood, and immune health. Similarly, B-vitamins — especially folate (B9) and B12 — are key for brain function, and it’s not unusual to see these running low.

Coffee and simple stimulants

This one’s a bit controversial. Normally, I wouldn’t be encouraging clients to rely on coffee. But with ADHD, stimulants can sometimes help calm the brain and improve focus — which is why they’re used in medication. Personally, I find a small amount of coffee helpful at the right time of day. Green tea is another gentler option, as it also contains L-theanine, which can help with calm focus.

Herbs and nootropics

There are also some herbs being studied for brain support. Bacopa, for example, has shown some potential for improving attention in research, though it’s early days. I don’t use it every day myself, but I keep an eye on the evidence and sometimes explore adaptogens with clients.

Spotlight on Brainzyme

This week I’ve been trialling two Brainzyme blends — Focus Elite and Focus Pro. They’re a combination of vitamins, minerals, and botanicals designed to support concentration and energy. I’ll be sharing more about how I find them, but so far I’ve enjoyed seeing how they slot into my own routine.

If you’d like to try them yourself, you can use my discount code CATHERINE10 at the checkout for 10% off.

If you would like to buy, just click on the button below, which will take you to their website, and then enter my discount code (thank you so much for your support — it really helps me to keep creating content like this 💛).

Final thoughts

The main thing I want to emphasise is that supplements can only really help if you need them — especially with nutrients like iron, zinc, or vitamin D where deficiency is common. For me, building a balanced diet, getting the foundations right, and then layering on carefully chosen supplements has been the most sustainable way to support my ADHD.

TRY BRAINZYME SUPPLEMENTS