Nourishing the ADHD Brain: Natural Nutrients That Truly Support Focus, Mood & Mental Clarity

Living with ADHD and neurodivergence as a woman or AFAB can feel like a daily juggling act of managing focus, emotions, energy and hormonal shifts- all while trying to remember where you put your keys (again). As a neurodivergent naturopath, I know firsthand how overwhelming this can be. But I also know that nutrition can play a profound role in calming the chaos and supporting the brain to function at its best.

Emerging research is now confirming what many of us in natural health have long suspected: that the ADHD brain is not just a “disordered” brain- it's a different brain with different nutritional needs. Let’s explore how we can nourish that brain with targeted support.

🧠 The ADHD Brain Needs More Than Just Focus

ADHD is not just about attention. It's about dopamine regulation, emotional control, executive function and nervous system sensitivity. For many women, especially, symptoms can fluctuate with hormones, stress and sleep — making daily life feel like a rollercoaster.

But there's good news: key nutrients can regulate neurotransmitters, stabilise mood, reduce inflammation, and support better energy and cognition.

🌿 Key Nutrients to Support ADHD Naturally

1. Omega-3 Fatty Acids (Especially EPA)

If I had to pick just one nutrient to prioritise for ADHD support, omega-3s would be it — specifically EPA (eicosapentaenoic acid). Multiple studies, including a 2024 meta-analysis (Rostami, F., et al.), have shown that EPA has a positive impact on attention, impulse control, and mood regulation in both children and adults with ADHD.

How it helps:

• Supports dopamine pathways

• Reduces brain inflammation

• Enhances cognitive flexibility and working memory

Natural sources: Fatty fish (sardines, salmon, mackerel), algae-based supplements (great for vegetarians), walnuts, flaxseeds (though lower in EPA).

💡 Aim for 1000-2000mg EPA daily — talk to your naturopath for tailored dosing.

2. Iron & Ferritin: Fuel for Focus

Low iron stores (even with normal haemoglobin) can seriously affect attention, energy and mood- and women with ADHD are especially vulnerable due to menstruation. Research (Bozzatello, P., & Bellino, S. 2023) found that low ferritin levels were significantly associated with increased ADHD symptom severity, especially in female participants.

How it helps:

• Iron is crucial for dopamine production and oxygen delivery to the brain

• Low iron can mimic or worsen ADHD symptoms like fatigue, low mood and foggy thinking

Check with your practitioner: Optimal ferritin for brain health is often above 70 ng/mL, even if your GP says it’s "normal."

Natural sources: Red meat, lentils, pumpkin seeds, dark leafy greens + vitamin C-rich foods to enhance absorption.

3. Magnesium: Calming the Nervous System

Magnesium is like a nervous system soother- and many women with ADHD are chronically deficient. According to Ghanei, L., et al. (2022), supplementation with magnesium (especially magnesium glycinate or threonate) has been shown to reduce hyperactivity, improve sleep and promote calm focus.

How it helps:

• Supports neurotransmitter balance (especially GABA and dopamine)

• Reduces restlessness and anxiety

• Enhances sleep quality- vital for executive function

Natural sources: Pumpkin seeds, almonds, black beans, dark chocolate, leafy greens.

4. Zinc: The Dopamine Co-Factor

Zinc is essential for dopamine synthesis and plays a direct role in ADHD symptom expression. A review published in Neuroendocrinology Letters (Karabegović, H., & Ahmed, M.

2023) confirmed that zinc deficiency correlates with inattentiveness and hyperactivity and supplementation improves symptom control, especially in children and women.

How it helps:

• Improves focus, reduces impulsivity

• Supports hormonal regulation (crucial in women with fluctuating cycles)

• Helps reduce “brain fog” and emotional lability

Natural sources: Pumpkin seeds, cashews, chickpeas, oysters, tahini.

So What Does This Mean in Real Life?

Nutrient support for ADHD isn’t about “fixing” us- it’s about supporting our unique wiring so we can show up with more energy, clarity and self-compassion. Many ADHD women are unknowingly running on empty — nutritionally depleted from years of stress, under-eating or masking symptoms to “keep up.”

In my clinic and in my personal life, I’ve found that targeted nutrition, simple food rituals and key supplements make a huge difference. It’s not an overnight fix- but it is a long-term foundation for feeling more steady, present and mentally clear.

✨ A Few Takeaway Tips:

• Don’t skip meals. Stable blood sugar = stable focus.

• Build every plate with protein + fat + fibre.

• Don’t underestimate sleep. It's when your brain clears waste, balances neurotransmitters and resets.

• Work with a practitioner to check iron, zinc, magnesium and essential fatty acid levels properly.

• You are not lazy or broken. Your brain just has different needs- and those needs deserve to be met.

As a naturopath and a neurodivergent woman, I want you to know this: your brain isn’t broken — it’s brilliant. And with the right support, you can feel more focused, calmer and connected to the version of you underneath the overwhelm.

Nutritional therapy is one of the most empowering tools I’ve seen for ADHD — especially when it’s approached with gentleness and sustainability. Start small, stay curious, and honour your body’s signals.

Thanks for reading beautiful human!

Samii  BHSc- Naturopathy

Sacred Natural Health Founder.

Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with your health practitioner before making any changes to your treatment.

📚 References:

1. Rostami, F., et al. (2024). Effects of omega-3 fatty acid supplementation on ADHD symptoms: A systematic review and meta-analysis. Journal of Dietary Research. https://doi.org/10.57197/JDR-2024-0106

2. Bozzatello, P., & Bellino, S. (2023). Iron deficiency and its relationship with ADHD symptom severity: Clinical and mechanistic insights. Current Psychiatry Reports, 25(5), 345–354. https://doi.org/10.1007/s13668-023-00487-8

3. Ghanei, L., et al. (2022). Magnesium supplementation and its effect on symptoms of ADHD: A systematic review of clinical trials. Nutrients, 14(20), 4332. https://doi.org/10.3390/nu14204332

4. Karabegović, H., & Ahmed, M. (2023). The role of zinc in neurodevelopmental and behavioural conditions including ADHD. Neuroendocrinology Letters. https://doi.org/10.1080/1028415X.2023.2191415

5. Arnold, L.E., et al. (2021). Nutrition, diet quality, and ADHD: Emerging evidence and potential clinical implications. Child and Adolescent Psychiatric Clinics of North America, 30(3), 435–454.(Used for additional context, not directly quoted but aligns with key nutritional strategies.)

6. Nigg, J.T., Lewis, K., Edinger, T., & Falk, M. (2016). Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. Journal of the American Academy of Child & Adolescent Psychiatry, 55(10), 761–770.