Focus on ADHD

YHL looks at some natural ways to support Attention Deficit Hyperactivity Disorder

Attention Deficit Hyperactivity Disorder, more commonly known as ADHD, is a complex issue which can affect both children and adults. According to the World Health Organization, ADHD is characterised by a persistent pattern (at least six months) of inattention and/or hyperactivity-impulsivity that is more severe than expected for the person’s age and level of functioning, and that causes clear problems at school, work or in their social life.

The NHS reports that an estimated 2,498,000 people in England are living with ADHD, including those without a diagnosis. And of those, 741,000 are children and young people.

The key symptoms may include difficulty sustaining attention on tasks or conversations, being easily distracted, forgetfulness, difficulty with organisation and time management, restlessness, fidgeting, talking excessively, interrupting others and acting without thinking.

“ADHD is strongly genetic, and recognisable traits may appear in family members,” says Bex Seligman, a naturopath and herbalist with over 20 years of experience (www.healthforwealth.co.uk). “Those affected often have difficulty balancing the neurotransmitters dopamine and norepinephrine. Norepinephrine helps increase attention and alertness, and dopamine helps you focus.”

Natural ways to manage the symptoms
“A healthy diet rich in protein, complex carbohydrates, oily fish, fibre, fruits, and vegetables can positively impact some of the symptoms of ADHD,” says Bex. She recommends avoiding ultra-processed foods and additives, eating at regular times, and prioritising protein at each meal (eggs, meat or beans) to help feed dopamine production. Bex also recommends supporting your gut health by eating a wide variety of fruits, vegetables, nuts, seeds, pulses, and fermented foods such as yoghurt, kimchi, and kefir. She adds: “The different species of bacteria inside our intestines are the building blocks for creating our neurotransmitters.”

Low levels of zinc, iron, vitamin C, vitamin B6 and magnesium have all been linked with ADHD, and eating nutrient-dense whole foods is the best first step to address shortfalls. Bex highlights zinc-rich foods (dairy, eggs, meat, shellfish, pulses, seeds,nuts and wholegrains) and magnesium sources (green vegetables, nuts, seeds, pulses, avocado, banana, raspberries and salmon). She also emphasises omega-3s (found in oily fish, eggs, chia seeds and flax seeds), adding: “There is a connection between ADHD and low levels of omega-3 fatty acids.”

In terms of herbal supplements, Bex cites saffron, which “may be a helpful addition for managing ADHD, particularly in improving attention and hyperactivity. It’s believed to work by influencing dopamine and norepinephrine levels and reducing oxidative stress.” She also recommends ginkgo biloba, “a herb shown to improve memory, attention, and cognitive function, which may be of help in managing ADHD symptoms.” Lastly, panax ginseng, another well-known herb, “may improve attention and mental performance in people with ADHD” says Bex.

Laura Neville, co-founder of The Herbtender, (the-herbtender.com) describes how she came to be diagnosed with ADHD as an adult.

“It was when I was going through the ADHD assessment process with one of my children that I realised that all of the diagnostic criteria described me to a tee. So I put myself through the process at the same time and came out with a diagnosis of Moderate Combined Inattentive & Hyperactive ADHD, at the age of 46, which was a complete shock.

I’ve always had struggles with executive function (planning and organisation) but didn’t even know what that was until after my diagnosis. I coped by being overly organised in a desperate attempt to be perfect (another ADHD trait). However, I’d still occasionally miss appointments or important dates and feel very ashamed. Other traits include sleep struggles, impulsivity, low motivation, restlessness, disordered eating, social anxiety and highly sensitive in all areas of my life.

My biggest challenge by far is my struggle to sleep. I was introduced to a herb called ashwagandha and found it worked like a charm for me. It led me to investigate other adaptogens and medicinal mushrooms and I found them all to be beneficial for sleep, anxiety, focus and energy.

I was unsure what to combine and to take safely, so I reached out to a local medical herbalist, Schia Mitchell Sinclair.

Schia began by analysing my mineral profile through hair samples and looking at my foundational health. At the time I was taking ashwagandha at night for sleep and lion’s mane during the day for focus. Schia added back in some of the nutrients I was lacking after having children.

I have more compassion for myself now, along with a deeper understanding of both my strengths and my challenges. I wish I’d found out much earlier, and I’ve grieved for the child and young person I was, who found aspects of life so difficult. The heartbreak of realising you’ve been ‘playing the game in hard mode’ all your life takes a lot to process. But with ADHD coaching, a supportive partner, and an encouraging team at work, I’m now able to contribute the positives that come with ADHD – creativity, compassion, problem-solving, pattern recognition, and quick wit. The rest is a work in progress.”

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