Vitamins and supplements and ADHD

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Hi people 🙋‍♂️..

I've seen people ask about different vitamins and supplements to take to help our adhd...I thought I'd put this post as I do find them to help with focus and fatigue...I have found a fantastic company that clearly knows how they all work together due to the combinations of vitamins and has very little to no bulking powders...Ive been taking vitamins for some time and feel so much better for it... Low levels of certain vitamins such as zinc, iron, vitamin C, vitamin B6 and magnesium have been linked to ADHD. The best way to increase your intake of these vitamins is by eating nutrient-rich fresh fruit and vegetables...this isnt always so easy for stimulant using..

(PLEASE RESEARCH YOURSELF TOO TO SEE IF THEY SUIT YOU AROUND OTHER MEDICATIONS AND IF ANY CONCERNS YOU SHOULD TALK TO YOUR DOCTOR... I CAN ONLY TALK FROM MY PERSONAL EXPERIENCE)

As some may know that adhd stimulants deplete us of some vital vitamins so it's a good idea to replenish these each day whilst also reducing fatigue and enhancing focus...

Here we go..

Vitamin D3 + K2 - Vitamin D is a group of structurally related, fat-soluble compounds responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, along with numerous other biological functions. In humans, the most important compounds within this group are vitamin D₃ and vitamin D₂. We also get vitamin D from sun exposure.

Vitamin K helps boost heart and bone health, and may help manage blood sugar and prevent depression, anxiety

These work well as it helps transport the vitamin ie calcium, to where it is needed

Vitamin D3 and K2 work together to support bone and heart health. They also help with immune function and mood regulation.

According to current research, taking Vitamin D3 combined with Vitamin K2 may potentially benefit individuals with ADHD in the UK by potentially improving some ADHD symptoms, particularly related to cognitive function and behavior, due to the role Vitamin D plays in brain health and the added benefit of K2 in managing calcium absorption, potentially impacting mood and overall well-being; however, more robust studies are needed to fully understand its efficacy for ADHD management.

CAUTIONS- People with a rare metabolic condition called Glucose-6-phosphate dehydrogenase (G6PD) deficiency should avoid vitamin K. People who take warfarin (Coumadin) or any other blood thinner, should not take vitamin K (search “Possible Interactions”). People who are receiving dialysis for kidney diseases can have harmful effects from too much vitamin K.

Magnesium- I find that this vitamin helps to reduce fatigue and tiredness...magnesium is good to take with VitD for easy absorption. A mineral that is depleted from stims.

Activates enzymes, contributes to energy production, and helps regulate levels of calcium, copper, zinc, potassium, vitamin D, and other important nutrients

Some research suggests that magnesium supplements can help with some symptoms of ADHD in children and adults. Magnesium is a trace mineral that helps regulate neurotransmitters and brain functions.

CAUTIONS- Since magnesium is excreted by the kidneys, people with heart or kidney disease should not take magnesium supplements except under their doctors' supervision. It is very rare to overdose on magnesium from food.

Zinc- Zinc helps with making new cells and enzymes,

processing carbohydrate, fat and protein in food and wound healing.

Zinc is required in the synthesis of several neurotransmitters, including dopamine, norepinephrine, and serotonin and enhances GABA.

In a clinical trial conducted in Turkey on children with ADHD and using zinc sulfate as monotherapy, supplementation of 150 mg/day for 12 weeks resulted in a significant reduction in symptoms of hyperactivity, impulsivity and social disturbances, but there was no effect on improving inattention symptoms.

CAUTIONS- It is possibly safe when taken in larger doses, especially when used only for a short period of time. But taking doses higher than 40 mg daily might decrease how much copper the body absorbs. Taking very high doses of zinc is likely unsafe and might cause stomach pain, vomiting, and many other problems.

B Vitamins-

Brain function-

B vitamins help with brain function, including DNA and RNA synthesis, and the production of neurochemicals.

A deficiency in B vitamins has been linked to depression, anxiety, dementia, and Alzheimer's disease

Energy-

B vitamins help the body break down and release energy from food

Thiamine (B1) helps convert glucose into energy.

Some studies suggest that vitamin B6, B9, and B12 may help with ADHD symptoms.

Vitamin B6

A 1979 study found that B6 was equally effective as Ritalin for treating ADHD symptoms

A 2006 study found that magnesium and B6 supplements improved neurobehavioral disorders in children with ADHD

A small study found that high doses of B6 supplements were more effective than Ritalin, but the high doses were dangerous

Vitamin B9 (folate)

A systematic review found that children with ADHD had lower levels of B9 than healthy children

A study found that serum folate levels were higher in adults with ADHD.

Vitamin B12

A systematic review found that children with ADHD had lower levels of B12 than healthy children

A study found that adolescents with borderline levels of B12 developed cognitive changes

A deficiency in B12 can cause hyperactivity and low concentration

CAUTIONS- Diabetes or high blood sugar

People with diabetes or high blood sugar should avoid high doses of nicotinic acid (vitamin B3).

Arrhythmia

People with an irregular or fast heartbeat (arrhythmia) should avoid hydroxocobalamin (vitamin B12).

Mineral Iron-

Iron helps to preserve many vital functions in the body, including general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature. The benefits of iron often go unnoticed until a person is not getting enough.

This should be taken with Vitamin C to increase absorption rate.

Iron supplementation has also been shown to decrease the risk of cardiovascular events during treatment with ADHD drugs. A combination of iron and zinc supplements has been shown to be superior to iron alone in alleviating ADHD symptoms, as well as improvement in performance in IQ tests.

CAUTIONS-Iron is best absorbed on an empty stomach. Yet, iron supplements can cause stomach cramps, nausea, and diarrhea in some people. You may need to take iron with a small amount of food to avoid this problem. Milk, calcium and antacids should not be taken at the same time as iron supplements or have a condition that affects your red blood cells, such as sickle cell anaemia or thalassaemia. have a stomach ulcer, have had all or part of your stomach removed, or have other stomach or bowel problems such as inflammatory bowel disease. You are having repeated blood transfusions and/or have noticed blood in your pee.

Folic acid- Folate helps the body make healthy red blood cells and is found in certain foods. Folic acid is used to: treat or prevent folate deficiency anaemia. So it's a good idea to take with iron and vitamin C.

So far, limited research shows that folate supplementation and healthy dietary changes may reduce the negative effects of ADHD symptoms.

CAUTIONS- When taken by mouth: It is likely safe for most people to take folic acid in doses of no more than 1 mg daily. Doses higher than 1 mg daily may be unsafe. These doses might cause stomach upset, nausea, diarrhea, irritability, confusion, behavior changes, skin reactions, seizures, and other side effects. Folic acid is not suitable for some people. To make sure it's safe for you, tell your doctor before starting to take folic acid if you: have ever had an allergic reaction to folic acid or any other medicine. have low vitamin B12 levels (vitamin B12 deficiency anaemia) or pernicious anaemia.

Vitamin C- Also known as ascorbic acid, has several important functions.

These include:

helping to protect cells and keeping them healthy

maintaining healthy skin, blood vessels, bones and cartilage

helping with wound healing

Lack of vitamin C can lead to scurvy.

Good sources of vitamin C

Vitamin C is found in a wide variety of fruit and vegetables.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C cannot be stored in the body, so you need it in your diet every day. I find if taking as a supplement then break it down over the day to keep topped up on it.

CAUTIONS-Vitamin C supplementation is contraindicated in blood disorders like thalassemia, G6PD deficiency, sickle cell disease, and hemochromatosis. Avoid taking supplements immediately before or following angioplasty. Diabetic patients should take vitamin C supplements with care as it raises blood sugar levels.

ANOTHER IMPORTANT CAUTION WHILST TAKING ADHD STIMULANTS-Vitamin C supplements may affect how well some ADHD medications are absorbed. It's recommended to avoid taking vitamin C supplements or eating citrus fruits within a few hours of taking ADHD medication. They can cancel out the effects of these meds due to stimulants being quickly excreted into your urine. I take Vitamin C when I crash this seems to help get rid of the brain fog.

L theanine- By enhancing alpha brain wave activity and balancing neurotransmitters, L-theanine may help individuals with ADHD sustain attention on tasks and reduce distractibility. Reduced Anxiety and Hyperactivity: Anxiety and hyperactivity are common challenges for those with ADHD.

CAUTIONS-It isn't clear if L-theanine is safe to use for longer periods of time. It might cause mild side effects, such as headache or sleepiness. Pregnancy and breast-feeding: There isn't enough reliable information to know if theanine is safe to use when pregnant or breast-feeding.

Lions mane- Research suggests lion's mane mushrooms (Hericium erinaceus) may improve some symptoms associated with attention deficit hyperactivity disorder (ADHD), such as difficulty concentrating and learning. However, there is a lack of evidence to support these claims. Lion's mane mushrooms (Hericium erinaceus) may have several health benefits, including:

Cognitive function: May improve memory, learning, and brain fog

Mental health: May help with anxiety and depression

Nerve health: May help repair nerve damage and improve nerve development and function.

I'm new to this supplement.

CAUTIONS-You should not take lion's mane if you are pregnant or breastfeeding.

If you have a history of allergies, you should check with your doctor before taking lion's mane.

Lion's mane can interact with many medications, including blood-thinners, diabetes medications, and immunosuppressants.

Lion's mane can lower blood glucose levels, so you should monitor your blood sugar if you take diabetes medications.

Lion's mane can increase the risk of bleeding and bruising if you take anticoagulant or antiplatelet drugs.

Ashwagandha- Improved Attention: Ashwagandha may help enhance attention span and focus, which are commonly affected in people with ADHD.

Reduced Hyperactivity: Some studies suggest that ashwagandha may help decrease hyperactivity, a characteristic symptom of ADHD.

The studies found that ashwagandha significantly reduced stress and anxiety , reduced sleeplessness and fatigue, and reduced serum cortisol levels (a stress hormone) when compared with placebo.

CAUTIONS- Stop taking ashwagandha at least 2 weeks before a scheduled surgery. Thyroid disorders: Ashwagandha might increase thyroid hormone levels. Ashwagandha should be used cautiously or avoided if you have a thyroid condition or take thyroid hormone medications.

Turmeric- Improves Cognitive Functions

It has also been found to enhance levels of BDNF (Brain-Derived Neurotrophic Factor) which is known to play a significant role in the cognitive functions. With its ability to help reduce inflammation and oxidation, turmeric could lower the risk of heart disease. Studies show that turmeric may help reverse the heart disease process. Always take turmeric with black pepper, Turmeric and black pepper each have health benefits, due to the compounds curcumin and piperine. As piperine enhances curcumin absorption in the body by up to 2,000%, combining the spices magnifies their effects. They may reduce inflammation and improve digestion, particularly in supplement form. LOOK AFTER YOUR HEART, YOU HAVE A GOOD ONE ❤️.

CAUTIONS- Pregnant women and people who are about to have surgery should not take turmeric.

People with diabetes, liver disease, or hormone-sensitive conditions should consult with their doctor before taking turmeric.

People who have had kidney stones should avoid taking large amounts of turmeric.

Saffron- Researchers found that 20–30 mg of saffron a day for a period of 6 weeks was comparable to treatment with methylphenidate for symptoms of both inattention and hyperactivity. Since that time, more research has emerged supporting the benefits of saffron for ADHD.

CAUTIONS-Saffron may trigger mood swings in people with bipolar disorder. Women who are pregnant or breastfeeding should not use saffron. Interactions. When used as a supplement, saffron may cause problems for people on blood pressure medicine or blood thinners.

These are all the vitamins and supplements I use personally or am interested in..I know what I can and cannot take...YOU MUST DO YOUR OWN RESEARCH TOO...I have collected the information online and a lot of them from the NHS (uk) website... I'm a strong believer that when you have something to start with you can find alot of information...with out a start point it can be hard to find the answers... so please take all of this as just a bit of information to help your knowledge...ALWAYS CONSULT A DOCTORS BEFORE TAKING ANY TYPE OF SUPPLEMENTS IF YOU HAVE ANY CONCERNS...

Im am not medically trained in anyway...i just hyperfocus on knowledge...one adhd superpower i absolutely love...I hope this helps... please share your experiences too...it's good to hear others opinions too...

Look after yourselves...