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.
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.