Adult ADHD Treatment: A Naturopath's Perspective

If you have recently been diagnosed with ADHD, or you are beginning to recognise ADHD traits in yourself, you may be wondering if there are any natural treatment options that can actually help.

As a naturopath, I have supported adults and children with ADHD throughout my career. More recently, after recognising ADHD in myself and receiving my own diagnosis, I have also experienced this journey from the other side, not as the practitioner but as the patient.

One thing I know is that there is no single treatment approach that is right for everyone. Every treatment plan should be as individual as the person receiving it.

ADHD is not caused by poor nutrition, a magnesium deficiency, gut problems or a lack of discipline.

At the same time, many people with ADHD also experience poor sleep, nutritional deficiencies, digestive problems, anxiety, hormonal changes or chronic stress. These issues may not cause ADHD, but they can make everyday life considerably harder.

My role as a naturopath is not to replace ADHD assessment, medication, psychology or other medical care. It is to identify and support the health factors that may be affecting your energy, concentration, emotional regulation, sleep and general wellbeing. It is to offer you an additional avenue of support.

For some people, naturopathic care may be used alongside stimulant or non-stimulant medication. Others may be seeking support while waiting for an assessment or may have decided medication is not right for them at this time. Treatment needs to reflect the individual rather than applying the same ADHD protocol to everyone.

How can a naturopath support adult ADHD?

In naturopathy, we look at the whole person rather than focusing on a label. 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.

Depending on the person, this may involve:

• Improving the nutritional foundation needed for brain and nervous system function.

• Investigating possible nutrient deficiencies.

• Supporting sleep and circadian rhythm.

• Addressing digestive symptoms.

• Supporting stress tolerance and emotional regulation.

• Developing practical food and lifestyle strategies.

• Considering individualised nutritional or herbal prescriptions.

The aim is not to make an ADHD brain function like a non-ADHD brain. It is to reduce avoidable obstacles, support your overall health and help your brain and body function as well as possible.

Naturopathic approaches I commonly consider when supporting adults with ADHD include:

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 an 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

ADHD symptoms can be addressed by adopting good lifestyle habits. Making minor changes to your daily routine may allow you to focus better, feel less stressed, and be happier overall.

The following lifestyle changes can aid with adult ADHD management:

• Establishing a Structured Daily Routine.
  Maintaining a consistent pattern improves time management and reduces feelings of overwhelm. Using day/week planners, digital scheduling tools, or programmed reminders can help you break down work into smaller tasks, reducing procrastination and keeping you on schedule while maintaining good energy.

• Regular 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.

There is no single right treatment for ADHD

ADHD support may involve a combination of education, practical accommodations, psychology, occupational therapy, ADHD coaching, medication, nutrition, movement, sleep support and assistance with other health concerns.

Different people need different combinations at different stages of their lives.

A naturopath cannot diagnose ADHD or replace appropriate medical and psychological care. What I can do is look carefully at the factors surrounding your ADHD and help you develop a realistic plan for your nutrition, sleep, energy, stress, digestion and overall health.

At Burton Health, I offer naturopathic consultations online throughout Australia and in person in Dural, Sydney