Vitamin D (2,000-5,0001U daily)
Many individuals, particularly those with ADHD, experience low levels of Vitamin D which can affect mood. Regular exposure to sunlight, consumption of fortified products like almond milk, or supplementation can help elevate these levels
B Complex Vitamins (1,000-2,000 mcg of B12)
Essential for boosting energy and improving mood, B complex vitamins are potent allies in managing mental health and cognitive function.
Omega-3 Fatty Acids (DHA+ EPA)
Crucial for brain health and development, Omega-3s are particularly beneficial for ADHD when taken consistently. Aim for a daily intake of 2,000mg, including at least 500mg of EPA, for optimal results over 2-3 months.
L-Methylfolate (7.5mg)
This supplement is critical for those with the MTHFR gene abnormality, enhancing the brain's ability to produce vital neurotransmitters like serotonin and dopamine, particularly if you're also on antidepressants.
Magnesium (up to 400mg/day)
Known as 'Catmi powder, magnesium is highly effective in managing ADHD and anxiety symptoms It helps relax muscles, improve sleep quality, and enhance focus. Begin with a low dosage to avoid digestive issues.
Zinc (up to 20mg daily)
Small doses of zinc can improve focus and are often found in dietary supplements marketed for cognitive enhancements.
Ashwagandha (300mg daily)
Taken in the morning, Ashwagandha supports anxiety and mood management, backed by substantial research for its effectiveness against depression and anxiety.
Inositol (12-18g daily)
This supplement is shown to be beneficial for ADHD, panic disorders, and anxiety, functioning Like a sugar that helps regulate hormones and neurotransmitters.
Coenzyme Q10 (100-200mg)
Helps enhance focus and can be a part of your daily supplement routine to improve cognitive function.
Ginkgo Biloba (low doses)
Supports focus but should be used with caution due to potential side effects like tinnitus and interaction with medications.
N-acetylcysteine (NAC) (600-1200 mg daily)
NAC supports glutathione production, boosting antioxidant protection and aiding in detoxification. It’s beneficial for reducing anxiety, OCD symptoms, and enhancing immune function.
Disclaimer: Always consult with your healthcare provider before starting any new supplements to ensure they are right for your specific health needs.
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