The 6 Essential Nutrients for our ADHD (and ND) Family

Why These Nutrients Matter for the ADHD (and ND) Brain

It’s not a deficiency problem. It’s a demand problem.

There’s a narrative floating around that ADHD and neurodivergence are caused by deficiencies.

That’s not accurate — and it’s not helpful.

But what is true?
Many neurodivergent people are running on brains and nervous systems that require more support, more input, and more resources than the average system.

And when those resources are low?
That’s when things feel harder, louder, more dysregulated.

I didn't even need the outside research for these nutrients initially! My kids and I kept having certain markers come up as low in our blood tests, so I was already supplementing them and hoping I could top us up enough over time...but now over years, I see that we will need these long term just to maintain our levels on top of our diet.

I then did some research into why and it made a lot more sense which is why I'm sharing this info today.

I'm only delving into these specific ones today: saffron, L-theanine, zinc, vitamin D, iron and magnesium, but others like Omega 3 and 6, GABA, Rhodiola, Bacopa and Ginkgo Biloba are also good to look into.

I also need to preface the rest of this blog with the fact that you really need to get specific help from a healthcare practitioner like a naturopath for specific supplement regime recommendations. And blood tests are needed to see what actually does need topping up. You also need the proper quality of supplement (tested for efficacy and purity) as well as the right therapeutic strength and these are often practitioner prescribed supplements...

Not as a “fix.”
But as support for the systems already working overtime.

As a naturopath, I can tell you the practitioner supplements I order for me and my family but I can not prescribe for you and your kids so I would talk to your naturopath or instore naturopath about your options if any of this resonates with you.

And please make sure you get blood tests done especially for iron, zinc and Vitamin D to find out what's what! 

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🌿 Saffron — The Natural Regulator

Saffron is one of the few natural options that’s actually been studied alongside ADHD medications.

It works by influencing:

• Dopamine (motivation, focus, reward)
• Serotonin (mood, emotional regulation)

For an ADHD brain, this matters because:

• Dopamine levels are often lower or less efficiently used
• Emotional regulation can feel like a constant uphill battle

Saffron appears to:

• Improve attention span
• Reduce impulsivity
• Support mood stability

What’s interesting is that it doesn’t stimulate the brain — it helps balance what’s already there.

👉 Think: less chaos, more steadiness.

We use Mood FX by BioMedical which is a blend of saffron and good bacteria (because we know that gut health helps with everything right?)

🍵 L-Theanine — Calming the Noise Without Switching Off

L-theanine is often misunderstood as just “a calming supplement,” but it’s more specific than that.

It increases alpha brain waves, which are linked to a state of:

• Calm focus
• Creativity
• Reduced mental chatter

For ND brains, this can be huge.

Instead of:

• Racing thoughts
• Sensory overwhelm
• Emotional reactivity

You get:

• A bit more space
• A bit less edge
• A brain that can focus without tipping into anxiety

It also helps regulate:

• Glutamate (excitatory — often high in overstimulated brains)
• GABA (calming — often needs support)

👉 It doesn’t sedate — it smooths.

We use Mag Theanine by Orthoplex to just to get a bit more Magnesium in us at the same time!

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⚙️ Zinc — The Dopamine Backbone

Zinc is one of the most overlooked nutrients in ADHD.

It’s involved in:

• Dopamine production and regulation
• Neurotransmitter signalling
• Brain communication pathways

Low zinc has been linked to:

• Poor attention
• Increased hyperactivity
• Emotional instability
• Reduced response to stimulant medications

And here’s the key point:
If dopamine is already dysregulated in ADHD, and zinc is required to support that system… low zinc makes everything harder.

👉 It’s not about boosting — it’s about removing a barrier.

Look at zinc picolinate. We use Orthoplex powder in our smoothies and for capsule form, we use Thorne brand.

☀️ Vitamin D — The Hormone Disguised as a Vitamin

Vitamin D plays a much bigger role in the brain than most people realise.

It helps with:

• Dopamine synthesis
• Receptor sensitivity (how well your brain uses dopamine)
• Immune and inflammatory regulation

Low vitamin D is associated with:

• Low mood
• Brain fog
• Increased ADHD symptom severity

For ND individuals, this can show up as:

• More emotional volatility
• Lower resilience to stress
• Reduced cognitive clarity

👉 It’s less about energy, more about how well the brain is functioning overall.

We use Orthoplex brand.

🩸 Iron — The Oxygen + Dopamine Link

Iron is critical for two major things:

• Carrying oxygen to the brain
• Supporting dopamine production

Low iron (especially low ferritin) has been strongly linked to:

• ADHD symptoms
• Restlessness
• Poor concentration
• Sleep issues (especially restless legs)

This one is often missed — particularly in women and kids.

And when iron is low:

• The brain literally gets less oxygen
• Dopamine pathways become less efficient

👉 You can’t have good focus in an under-fuelled brain. Iron also affects sleep, energy and immunity so very important to keep an eye on.

We use BioHeme by Biomedica and sometimes when we are quite low, do a course of Ferrograd C. I have even needed an iron infusion going through perimenopause which helped me a lot. Floradix is a great natural liquid option for younger kids who can't swallow tablets. And we always take extra Vitamin C alongside our iron tablets and we do these at night away from ADHD medications (as Vit C can affect their effectiveness)  

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🌙 Magnesium — The Nervous System Regulator

Magnesium is like the nervous system’s brake pedal.

It helps:

• Calm the stress response
• Support GABA activity (your calming neurotransmitter)
• Regulate sleep
• Reduce muscle tension and restlessness

In ADHD and ND brains, you often see:

• Higher baseline stress
• Difficulty “switching off”
• Poor sleep
• Sensory sensitivity

Magnesium can help take the edge off:

• Hyperactivity
• Irritability
• Overwhelm

👉 It’s not about focus directly — it’s about creating a state where focus is possible.

There are many forms of magnesium but I would look at supplements with Magnesium Glycinate. We use Therapure my pure magnesium. 

🧠 So Why Are These Often Lower in Neurodivergent People?

This is where it gets important.

It’s not random.

1. Higher Demand

ND brains are:

• Processing more input
• Managing more stimulation
• Regulating more intensely

That uses up more nutrients — especially magnesium, zinc, and B-vitamin–related pathways.

2. Dietary Patterns

Many ND individuals (especially kids) have:

• Sensory-based food preferences
• Restricted diets
• Strong aversions to textures or flavours

This can reduce intake of:

• Zinc (meat, seeds)
• Iron (red meat, leafy greens)
• Magnesium (nuts, whole foods)

3. Gut Function & Absorption

There’s a higher prevalence of:

• Gut sensitivity
• Inflammation
• Absorption issues

Meaning even when nutrients are consumed, they’re not always well absorbed.

4. Lower Sun Exposure (Vitamin D)

This one’s simple but common:

• More indoor time
• Screen-based activities
• Burnout and low energy

All reduce natural vitamin D production.

5. Chronic Stress Load

Living in a world not designed for your nervous system = chronic stress.

And stress:

• Depletes magnesium
• Impacts zinc levels
• Affects gut absorption
• Increases nutrient demand overall

⚖️ The Balanced Perspective

These nutrients don’t “treat ADHD.”

But they do:

• Support the brain systems involved
• Reduce the load on an already stretched nervous system
• Make regulation, focus and mood feel more accessible

And sometimes, that’s the difference between:

• Constant struggle
• And something that feels a little more manageable

If the ADHD brain is already working harder…

Then supporting it isn’t about fixing it.
It’s about resourcing it properly.

And you know supporting emotions and emotional regulation is so important too which is why we also use the 3 blends in my Mind-Full Pack!

I hope this is helpful in some way for you and your kids and you get an idea of what you might be needing to check on or top up.

Yours in health,

Alisha x