Understanding Adult ADHD

A Journey of Self-Discovery and Natural Treatment

For years, I struggled with focus, follow-through, and productivity. I thought it was just part of my personality—my tendency to dream big but lose steam, my endless ideas that never seemed to materialise fully. Recently, however, I experienced a realisation that changed everything. Although I haven’t been formally diagnosed, I'm nearly certain that ADHD has been influencing my life all along. And this newfound understanding has been both liberating and bittersweet.

If you’re here, you might be on a journey similar to mine—suspecting you may have adult ADHD and wondering what to do next. Maybe you’re exploring treatment options or wondering whether a naturopathic approach to ADHD could help. I recently came to a realisation about myself: I likely have inattentive ADHD, something I’d never considered until my child was diagnosed.

My Lightbulb Moment: Realising I Had ADHD as an Adult

For most of my life, I didn’t see myself as someone who “had ADHD.” In my mind, ADHD looked like hyperactive kids who couldn’t sit still—not quiet daydreamers who found it hard to stay focused. My own inattentive ADHD symptoms—procrastination, distraction, and “idea burnout”—were more subtle.

As a naturopath, I completed training in ADHD as part of my original course, and I have also taken extra courses and workshops in ADHD in recent years. But after my child’s diagnosis, my perspective changed. As I researched, I started recognising the common inattentive ADHD traits in myself—difficulty focusing, a head full of ideas with struggles to follow through, addictions, procrastination, and years of being a “daydreamer”—it clicked. I realised that many of my lifelong challenges could be explained by ADHD.

I always felt that I could've been better at school—I just couldn't apply myself. I had to change my naturopathic studies to part-time as I really struggled to manage my first year at full-time pace. And anyone who knows me, knows the long-running joke about my always overdue BAS and proBAStination (urgh!).

Coming to terms with this self-diagnosis has brought mixed emotions. I often wonder how different things might have been if I’d known earlier. If I had been diagnosed as a child, perhaps I would have found school easier, and maybe even benefited from medication. Now, though, I’m focused on moving forward. With a background in naturopathic medicine, I’ve started treating myself naturally, and the results have been encouraging.

Embracing Adult ADHD and the Value of Self-Diagnosis

When it comes to ADHD, the initial self-diagnosis can be an empowering tool. Ordinarily, I don't encourage self-diagnosis—I believe it’s essential to see a qualified professional for health concerns. But with ADHD, I’ve seen that initial self-diagnosing can provide significant clarity until you are able to get a formal diagnosis, and even if you’re not planning to seek medication or a formal diagnosis.

For many adults, recognising ADHD traits in themselves is a relief. It validates years of struggles and answers the “why” behind the challenges we face. In my case, realising that I likely have ADHD has brought clarity, peace, and a sense of relief. Understanding that ADHD might be part of my story has been incredibly validating.

Interestingly, the professionals we’ve worked with recently while getting our child assessed—GPs, paediatricians, and psychologists—have all acknowledged my self-diagnosis as part of their assessment. They’ve asked about family history and noted undiagnosed ADHD on the official documentation. In fact, our self-awareness has been seen as a helpful part of the journey, and I believe this speaks to the value of self-recognising ADHD, even if you're not yet ready for a formal diagnosis.

With adult ADHD, waiting for an official diagnosis from a psychiatrist can be a lengthy process, often involving long waiting lists. Self-diagnosis can be a helpful starting point, especially if you’re not planning to pursue medication. Even without a formal diagnosis, there’s plenty you can do to make life more manageable.

Natural Treatment for ADHD: A Holistic Approach

If you’re looking for a natural treatment for ADHD-like traits, there are many options that a naturopath can offer. In naturopathy, we look at the whole person rather than focusing on a label. For ADHD, this might mean addressing gut health, identifying food intolerances, correcting nutritional deficiencies, and minimising stressors that affect focus and mood. The key is looking at the whole person—addressing underlying health concerns that may contribute to ADHD symptoms. As a naturopath, I take a holistic approach to treating ADHD, incorporating nutrition, herbal medicine, lifestyle changes, and gut health support.

Here are some natural treatments that can support the management of adult ADHD:

1. Nutritional Support

Good nutrition is a cornerstone of ADHD treatment. Specific nutrients—like B vitamins, zinc, magnesium, and omega-3 fatty acids—are essential for brain health and focus.

• Magnesium threonate: This form of magnesium can cross the blood-brain barrier, helping to calm the mind.

• Omega-3 fatty acids: Known to support brain health, omega-3s can help with mood regulation and concentration.

• Zinc and iron: Deficiencies in these minerals are sometimes linked to ADHD symptoms, so they’re worth checking.

2. Herbal Medicine

Herbal medicine can also play an important role in managing ADHD symptoms. These herbs support cognitive function, mental clarity, and emotional balance, providing a holistic approach to improving focus and well-being. Here’s a look at some of the herbs that may help:

• Bacopa (Bacopa monnieri)
  Bacopa is a well-known herb in traditional medicine, particularly in Ayurvedic practices. It's renowned for its ability to support memory, cognitive function, and concentration. Bacopa has adaptogenic properties that help reduce stress and improve mental clarity, making it a valuable herb for those with ADHD. It’s particularly beneficial for improving focus and reducing mental fatigue.

• Lemon Balm (Melissa officinalis)
  Lemon balm is a calming herb, often used to reduce anxiety, improve mood, and promote relaxation. It’s ideal for individuals with ADHD who experience anxiety or overstimulation, as it helps soothe the nervous system and calm the mind. Lemon balm also has mild cognitive-enhancing effects, which can aid in improving focus and mental clarity.

• Lion’s Mane Mushroom (Hericium erinaceus)
  Lion's mane is a powerful medicinal mushroom known for its ability to support brain health and promote nerve regeneration. It enhances cognitive function, focus, and memory. For those with ADHD, lion’s mane can help improve concentration and mental clarity, making it a popular choice for enhancing cognitive function naturally.

• Ginkgo (Ginkgo biloba)
  Ginkgo is an ancient herb known for its ability to improve blood circulation, particularly to the brain. By enhancing cerebral blood flow, it can help improve cognitive function, focus, and memory. It also has antioxidant properties, which help protect the brain from oxidative stress, making it a valuable herb for individuals with ADHD looking to boost mental clarity.

• Panax Ginseng (Panax ginseng)
  Panax ginseng is a well-known adaptogen that helps increase energy, reduce stress, and enhance mental performance. It has been shown to improve cognitive function, memory, and attention span. For those with ADHD, Panax ginseng can be helpful for improving focus, mental stamina, and reducing the mental fatigue that often accompanies ADHD.

3. Amino Acids for Neurotransmitter and Nervous System Support

Many adults with ADHD experience heightened stress, anxiety and overstimulation, which can exacerbate symptoms. Supporting the nervous system and balancing neurotransmitters can be crucial in managing these challenges.

These are two of the amino acids that can help support neurotransmitter balance and promote nervous system health:

• GABA (Gamma-Aminobutyric Acid)
  GABA plays a key role in promoting relaxation and reducing anxiety, making it particularly helpful for individuals with ADHD who struggle with overstimulation and stress. By encouraging calmness and mental clarity, GABA helps support a balanced nervous system.

• L-theanine
  L-theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness. It helps increase the production of alpha brain waves, which are linked to calmness and focus. For those with ADHD, L-theanine can help reduce anxiety, improve attention, and support a sense of mental clarity, making it an excellent supplement for balancing the nervous system.

4. Gut Health, Food Sensitivities and dietary interventions

The gut-brain connection is incredibly powerful, and maintaining a healthy gut is essential for optimal brain function. Research has shown that imbalances in the gut microbiome can exacerbate ADHD symptoms. Addressing gut health and identifying food sensitivities can significantly improve focus, emotional regulation, and cognitive clarity for those with adult ADHD.

Inflammatory foods, such as processed sugars, gluten, and dairy, can contribute to mental fog, irritability, and difficulty focusing. By replacing them with nutrient-dense options, you can support both gut health and brain function. A tailored dietary approach, informed by stool testing, food intolerance testing, and personalised dietary advice, can make a notable difference in managing ADHD symptoms naturally.

Here are some approaches to support gut health and manage food sensitivities in adult ADHD:

• Stool Testing
  Stool testing can identify imbalances in the gut microbiome, including the presence of harmful bacteria, yeast overgrowth, or digestive imbalances. These factors can directly impact brain function and ADHD symptoms. By identifying specific gut issues, a naturopath can recommend targeted treatments to restore balance and improve both mental and physical health.

• Food Intolerance Testing
  Food sensitivities can trigger inflammation, which may worsen ADHD symptoms. Identifying specific food triggers through testing can help you avoid these foods and reduce symptoms like brain fog, fatigue, and mood swings. Common offenders may include gluten, dairy, soy, or certain additives.

• In-Clinic Dietary Advice
  A naturopath can provide tailored dietary advice to support overall well-being. By focusing on anti-inflammatory, nutrient-dense foods, such as omega-3-rich fish, leafy greens, and complex carbohydrates, you can nourish both your gut and brain. A balanced diet supports the production of neurotransmitters that regulate mood, focus, and cognitive function.

5. Lifestyle Adjustments

Incorporating healthy lifestyle habits can help to manage ADHD symptoms. Simple changes to your daily routine can help enhance focus, reduce stress, and improve overall well-being.

Here are some lifestyle adjustments that can support the management of adult ADHD:

• Building a Structured Daily Routine
  Creating a predictable schedule helps reduce feelings of overwhelm and enhances time management. A structured routine can help you stay organised, stay on task, and manage your energy levels throughout the day. Using planners, reminders, or digital tools to break down tasks into manageable steps can provide clear direction and reduce procrastination.

• Regular Physical Exercise
  Exercise is crucial for brain health and has been shown to improve focus, reduce anxiety, and support emotional regulation. Regular physical activity—whether it’s a brisk walk, yoga, or strength training—helps boost dopamine levels, which are often lower in people with ADHD. Aim for at least 30 minutes of moderate exercise most days of the week to support both mental and physical health.

• Practising Mindfulness and Meditation
  Mindfulness techniques, such as deep breathing, meditation, or yoga, can significantly reduce stress and improve focus. These practices help calm the overstimulated nervous system and enhance your ability to stay present. Regular mindfulness practice can also improve impulse control and emotional regulation, both of which are often challenging for individuals with ADHD.

• Getting Adequate Sleep
  Sleep is essential for brain function and emotional well-being. People with ADHD often struggle with sleep disturbances, which can exacerbate symptoms. Establishing a consistent bedtime routine, reducing screen time before bed, and creating a calming sleep environment can help improve the quality and duration of your sleep.

• Time Outdoors and Sunlight Exposure
  Spending time outdoors in natural light can improve mood and help regulate the circadian rhythm, which is crucial for sleep and mental clarity. Aim for at least 20 minutes of sunlight exposure each day, particularly in the morning, to support the production of serotonin and help regulate your internal clock.

• Stress Management Techniques
  Chronic stress can worsen ADHD symptoms, so it’s important to find ways to manage stress effectively. This could include activities like journaling, creative hobbies, or socialising with loved ones. Reducing stress helps prevent burnout and allows your brain to function optimally.

A Personal Journey: Discovering Strengths and Challenges with Adult ADHD

For me, the process of self-realising ADHD has been both eye-opening and bittersweet. As I look back, I can see how ADHD has influenced many aspects of my life—from being an ideas person but struggling with execution, to daydreaming my way through school, all while feeling frustrated by my lack of follow-through. But knowing what I know now, I feel a sense of validation and I feel empowered to use my naturopathic toolkit to help myself.

Next Steps: Embracing Natural Treatment for ADHD

If you’ve recognised yourself in this story and suspect you may have adult ADHD, a naturopath can offer personalised natural treatments to support brain function, emotional well-being, and focus. At Burton Health, I take a holistic approach through nutrition, herbal medicine, and lifestyle strategies.

Whether you’re exploring natural treatment for ADHD or seeking a clearer understanding of your symptoms, it’s important to recognise that you don’t need to wait to start making positive changes. There’s much you can do to support your well-being and enhance your life with, or without, adult ADHD.