Adult ADHD Support
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Taking supplements in combination with ADHD stimulant medication is very beneficial, but there is another important detail to adhere

This detail is THE ORDER & Time in which you take your supplements. If you've read some of my posts on the importance of supplements, know my story, and know a bit of the trial and error of selecting the proper supplement for you, then you can skip these small 4 paragraphs below and go to the list at the bottom.

For those of you who don't know, I was diagnosed with Inattentive ADHD in my mid 20s and got treatment in the form of a low dose 10mg stimulant medication in combination with helpful supplements to fight off neurotransmitter depletion and negative side effects. I thankfully got my BA in Psychology and am now in grad school to get my Masters Degree as an MFT Psychologist. This is greatly in part due to the help of combining my low dose stimulant medication with supplements.

After taking stimulant medication for around 6 months or more, the neurotransmitters the stimulant medication helps out with (Dopamine, Serotonin, Norepinephrine) will start to deplete, which is why negative side effects start popping up, like irritability, apathy, and feeling like the medication is no longer working. This is why I highly recommend supplements to take with the medication, to combat negative side effects, help eliminate the irritable/emotional come down once the medication wears off, and help the medication work to its best potential.

I have studied ADHD for a few years now, and have gone through trial and error finding the best supplements that go well with my body. This is highly important. Once you find a supplement that goes well with your intended purpose, sometimes the dose might be too high or too low, adjust accordingly, you'd be surprised how many times I thought a supplement did not go well with me or did too little, only to later try a higher or lower dosage and achieve good results. You know your body best. If you start getting rashes, itchiness, irritable, sad, or something very out of the usual, then perhaps that supplement is not for you.

And finally here is my daily medication and supplement routine that has achieved the best results thus far for me. We are all different, and some of these might not work for you (and thankfully there are alternative supplement options) but it is something I'd like to share, because it might help you out. If you click on my picture, it will take you to my profile where I have a few links where I have a list of every supplement I take and why. It is only a google word-doc I made of information, nothing is being sold. Also I have a video series I made for people with Inattentive ADHD the issues we face from Elementary school through adulthood (this will give some detailed insight into the life and mind of someone with Inattentive ADHD), that link is also on my profile. This might seem like a lot of work or difficult to remember, but I assure you it is possible. Right this down in your phone notes/notepad and put alarms to help you remember when you need to take something. I've been doing this schedule now for 3 years and thankfully have had little difficulty.

Supplement/Medication Schedule

Wake Up

1. Take Tyrosine to get me motivated, focused, and out of bed. After ingesting Tyrosine I give myself only 1hr until I eat. If an hour has passed and I have not eaten yet, get a snack and take another tyrosine. The reason for this is the bioavailability of Tyrosine is strong with that first hour timeframe which greatly helps the medication. I understand some people go to work early and some only take their medication until after lunch. For this I would recommend to take Tyrosine once when you wake up, and to take something that will give you energy for the meantime hours before you take your medication. What I do for this is take a drink called "Organic Amazon Energy by: SAMBAZON" Jungle Love (not from Morris Day and the Time though). This drink has a very healthy mixture of ingredients that will greatly wake you up, help you focus, and elevate your mood and is a great alternative to coffee. This is due to the ingredients of Yerba Mate and Guarana. Anytime I need to go a while without my medication I drink that. Only place I've seen it is at Whole Foods. Do not take it with your medication or too close to your medication, it will lower the effect of your medication due to the citrus level.

2. Right before I eat, I take Tryptophan. I take it before I eat because it gives the supplement time to do its work and helps with Serotonin synthesis. If I take Tryptophan right before I take my medication, it actually brings down my mood, that is why I do it before I eat.

3. Take my multivitamin with antioxidants DURING my meal. Due to the issue people with ADHD have with lipids (fats) that is a good time to take the multivitamin due to the good fats included in the meal you're eating (assuming you eat healthy, if not, START, it goes great with the medication).

4. After I'm done eating, I take a smaller organic multivitamin that includes other B vitamins not found in my other multivitamin mentioned in #3, and not there is no reason to be concerned about the amount of vitamins included when combining these. I made sure to check the RDA (required daily amount) of all the vitamins involved, and none of them are surpassing when combined.

5. Right after taking the organic multivitamin in #4, I take what I like to call "The Brady Bunch" of supplements. This includes: 1. flaxseed oil, 2. Magnesium Chelated, 3. CoQ10, 4. Coconut oil, 5. PS100. I take these all at once, then WAIT EXACTLY 6 MINUTES, and then take my 10mg stimulant medication. The reason I wait 6 minutes is because after experimenting with different waiting periods, I feel the bioavailability in terms of synergy with those supplements is most active at 5 minutes.

6. 20 Minutes after taking everything in #5. I take R-Alpha Lipoic Acid (which I call Alice in connection with my brady bunch reference above) because the medication has not fully kicked in and it helps ease the medication in while fighting off the oxidation the medication brings fourth.

7. After an hour or 2 after taking the medication I make sure to eat a healthy snack of some sort. Stimulant medication makes sugar levels drop and having something to eat helps. I eat a kind bar, the dark chocolate peanut butter one is my fav. After eating that kind bar I take my 1000mcg supplement of vitamin B-12. The multivitamins provide a different form of B12 that is not as bioactive (cobalamin), and the one I take is the most bioactive form (methyl-cobalamin). During the consumption of all this, I usually make myself Match Green Tea, because it is the strongest antioxidant tea out there, and it increases Serotonin. So think of all that as your tea and crumpets

8. After finishing all that, I drink a very large amount of water. If that is uncomfortable for you, I recommend to drink water, say 15oz, about every hour perhaps.

9. My medication lasts about 6hrs. So at around the 5hr mark, I will yet again take Tyrosine, and the whole process of STEPS 1-9 starts, only difference is, I take ALPHA GPC INSTEAD of R-Alpha Lipoic Acid. Only reason I do this is because I go to the gym at night and feel Alpha GPC helps great for working out even though both supplements work with Acetylcholine which people with ADHD lack. Also I DO NOT TAKE the individual B12 supplement again, it gets me melancholy.

10. So now lets say it is around 11 or so and I'm getting ready for bed. I'll take Tyrosine an hour before my medication wears off, Melatonin 15 minutes later, and lastly Tryptophan 15 minutes after the melatonin. By the 15 minute mark before my medication wears off I am in a very relaxed state and can easily fall asleep. I do not need to watch something before I go to bed, and the slow onset sleep that inattentive subtypes of ADHD have is cut in half, and I have a very good deep sleep. I have an app that monitors my sleep and because of recording the sounds of my movement, breathing, snoring; it is able to wake me up in my lightest stage of sleep with a 15-25min window from the time you set the alarm. That has been amazingly helpful, because being awakened during deep sleep is one of the most anger inducing things for some people with ADHD, stuff of that nature would affect me all day.

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Thank you for writing all this. I’m a 37 year old female 5feet 3inches tall weighing 145 and last week weighed 151 my height weight ever. The doctor put me on 0.5mg of risperidone last month and I gained about 15lbs. My eating at bedtime is out of control. I liked that riseridone help my bedtime and sleep but I don’t like the weight gain. I also take adderall not the XR the other one. I haven’t taking any supplements in a year and just bought a multi vitamin called alive women’s energy. I’m writing to you because I’m very interested in doing your vitamin intake process. I will check out your page when i get a chance. But i most say I’m a bit overwhelmed how to do what you wrote to do. If its not too much trouble for you i would greatly appreciate it if you simplified it for me by lets say writhing like a shopping list of exactly what i need to go buy. I think then from there maybe i can print out your post and follow you instructions. Please help me.

Thank you,

Wendy

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Also i hav horrible allergies and i noticed when I don’t take my stimulant medication my allergies get worse. People tell me i look tired a lot

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Hi Wendy, glad you're considering giving my supplement regimine a try. Having grown up around many people with ADHD I know how a lot of the time the details, especially with instruction, can really help out. Once you get to my profile, you'll see that there is a link available of every supplement I take which includes, how much it costs, and where you can purchase it at (Amazon.com, Whole Foods, Sprouts Market, Trader Joe's). It took me quite a while to make that list, but it's worth it because others benefit from it. Next what I would do is take my 10 step process (copy and paste it) into a word doc or some form of notes and delete all the unnecessary information like some of the health benefits etc. That way you will have a very straight forward list and schedule for your supplement intake (less words to look at is usually more helpful for me). Hope this helps

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Thank you!

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You're welcome, let me know how it goes, and contact me on here if you have any questions.

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Hello, After reading your post and profile I’m planing on using the L- tyrosine, Tryptophan, and lipoid acid for my son. He is 6 years old and currently on Focalin XR in the morning around 7.30amand Intuniv at night about 7pm. Can you please advice me when it would be best to take those 3 supplements so it would benefit him the most? It is bit confusing for me to figure it out.

Thank you very much.

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He has issues with impulsivity, aggression, anger control, and meltdowns.

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Hi there, meal time is quite important when taking supplements as well making sure to drink water and stay hydrated

1. I recommend to take Tyrosine 20-30min before taking Focalin, just to help the Dopamine and Norepinephrine back up to equilibrium from the previous day. I would also make sure he has a snack or breakfast 30min after taking Tyrosine; nausea or stomach aches could occur otherwise.

2. If he has breakfast, I recommend he take Tryptophan during the meal. The main point I'm trying to make is for him to have BOTH Tyrosine and Tryptophan BEFORE he takes his morning medication. This should greatly help out with the issues you mentioned.

3. For Alpha Lipoic Acid, the most ideal time would be to take it before the medication fully goes into effect, since it's XR this could vary since it's about a 12hr cycle and comes in doses. Considering he'll be taking his med around 7:30am or so, I would recommend to have him take Alpha Lipoic Acid perhaps around 9am around recess time, to take with a water bottle and a small snack to eliminate the chance of slight stomach discomfort that sometimes can happen. These can be packed for him, and just make sure to stress the importance to him of having to take this, and always follow up with him

4. His medication will probably be wearing off around 6:30ish. I would have him repeat steps 1-3 around that time (substituting Dinner for lunch, and Intuniv with Focalin). Make sure he takes Tyrosine about an hour before his medication wears off, if this is not done, this is when irritability can get really bad.

5. At this point I would recommend taking Alpha Lipoic Acid about 45min after taking the Intuniv, or not at all since Intuniv is not a stimulate and primarily works with glutamate. Alpha Lipoic Acid has a rather calming effect though due to the Acetylcholine increase, so see how it goes and use it a second time if you think it is necessary. From the description you gave me though I'd recommend taking it again.

This list is just a recommendation, hope all goes well

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Thank you so much!! Appreciate your recommendations. Will try this for sure! Thank you very much for your help.

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You're very welcome, my best regards to you and your son

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Excellent post! Great explaination of how supplements negate the adverse effects of medications. I recognize some of the supplements, and when I get some time I'll share a few others and would very much like to get your feedback.

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Thanks man, sounds good

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Thank you kindly for this list. Greatly appreciated. One request: I don't believe you listed the serving size for the supplements on your document. For example, the serving size for Source Naturals L-Tryptophan is 3 capsules. Should we take 3 or just 1? I just want to be sure I'm following your regiment correctly. Thank you in advance for your assistance.

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You're welcome. That's a good question/observation. Anytime I mention in the description above that I take a specific supplement, I always take just one at a time. The company Source Naturals says to take 3 of its L-Tryptophan supplements before bed. I felt that was a bit overkill for me, so I instead just chose to take one before bed instead of 3. I also take it 2x during the day, never together though. Your results may vary, since all our body chemistry is different. Adjust accordingly.

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This is beyond helpful. Thank you so much. I have a 6 yr old whose afternoon/evenings are full of anger and tears. I have always felt like his meds have always helped,but just not enough. He takes 10mg adderall in the mornings . By the afternoon it’s so hard. Im going to try these suggestions. Thanks again.

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Hi there, no prob glad it's of some help.

Sounds good, my best regards to you and your son.

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L-tryptophan. hi again. I’ve been doing some reading on L-tryptophan and the side affects that are listed are pretty intense. Have you heard of any cases of people having a negative response to it? Or any with yourself personally? I’m nervous now to give it to my 7 yr old. Thanks!

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Since our bodies all have unique characteristics and respond differently to different substances, the results will vary among some. I have personally never felt or experienced any negative side effect with L- Tryptophan, nor have I come across someone who reacted really negatively to it. Our brain makes Tryptophan since it's a precursor to Serotonin. Unfortunately either due to fast reuptake or an issue with one or more of the transporter genes (or both), people with Adhd have lower levels of Serotonin. Helping the brain make more of a neurotransmitter it lacks because of a condition or disorder, is quite helpful, and usually involces few to no side effects. You won't boost Serotonin high enough to get Serotonin Syndrome by merely taking L-Tryptophan if that is a concern. Serotonin Syndrome occurs usually if someone takes a substance that profoundly boosts Sertonin continously, like the party drug MDMA for example. Serotonin based supplements/meds I have read some really negative things about are 5HTP, Sam-E, and SSRI's.

You can also give the supplement L-Theanine a try. L-Theanine is a natural chemical in green tea that sooths, calms, and also boosts Serotonin. It has a smaller dosage of 100mg in comparison to L-Tryptophan's 500mg.

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Ok great thanks.

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