Mental Health, ADHD, & Supportive Supplements

Published on 18 October 2024 at 05:15

Learn more about supporting your mental health & managing ADHD when needed.

L: Photo of nuts & seeds; C: Spoons holding spices & minerals; R: Sample supplement plan (link to image above is set to unaffiliated).

Hi there,

I compiled a list of supplements that I recommend for reaping multiple benefits: managing ADHD, improving mental and overall health. Each may have other specific benefits to different body systems (I added notes to each entry). I included the brands I am most familiar with and that also state they are independently lab-tested (an unaffiliated third-party lab confirms the content and dosage of the supplement).

I hope it is helpful and please reach out as stated at the end if you have any additional questions or would like to book  a personalized consultation.

Thank you & take care.

All the best,

Dr. Jackie

With supplements, there is often synergy in adding different ones to your health regimen. For example, taking vitamin D and omega-3 fatty acids while maintaining an active lifestyle decreased overall cancer risk. But individually, those supplements may not achieve the same benefit for cancer risk, though they still offer other benefits. (Reference: Combined Vitamin D, Omega-3 Fatty Acids, and a Simple Home Exercise Program May Reduce Cancer Risk Among Active Adults Aged 70 and Older: A Randomized Clinical Trial - PubMed)

 

Tips for purchasing supplements:

Supplements are not yet regulated by the FDA (in the US), which presents some challenges when it comes to quality, consistency in marketing language, and product contents.

  • You can look for brands that submit their products for independent lab testing (or independent third-party testing) to verify the product contents/ingredients & quality of those contents/ingredients.

That means that another outside lab without affiliation to the company selling the supplements tests the contents of the products themselves.

Their goal is to verify that the compound(s) advertised is actually present in the product, are free of contaminants, and the desired  ingredients are present at the dose(s) advertised on the bottle.

 

  • Sample brands that have stated they conduct independent lab testing/third-party testing:
    • Hyland
    • Nature’s Bounty
    • Nature Made
    • NOW Foods
    • There are likely others; these are the ones I'm more familiar with.
    • Of note, Thorne & Ritual are other brands that have been associated with clinical research. However, to my knowledge they are much more expensive and therefore likely less accessible and feasible.

 

  • This online supplement store (iHerb.com) allows you to filter search results by “iTested,” which they state means that those products have been independently tested. There may be similar search options on other sites.
    • Another resource I came across: Fullscript Dispensary (link set to maximum patient/client discount: 30-35%, no pressure to use the link)
      • They offer both unaffiliated & affiliated links shared through healthcare professionals. 
      • The link above is set to unaffiliated, but they do offer a 30-35% discount when shared by a provider. I believe you have to create an account. The affiliated link offers a 20-25% discount & still supports the site & our work with a 5-15% profit margin.
      • You can look through the brands offered just to get an idea of different ones that are out there (some of the ones mentioned above can be found here & elsewhere online), but don’t necessarily have to purchase from the site. However, they do claim that they vet the brands that are featured & these brands have to meet a minimum level of quality to be included.
      • Some of the supplements also feature some studies & evidence of their benefits, which I appreciate.

 

 

  • There is limited scientific evidence in the US regarding Ashwagandha for mental health.
    • Found to cause liver damage in a recent research article: read here

 

 

 

 

  • Vitamin D has many roles in the body including brain health, acting as an antioxidant, and protecting mental health. A deficiency may precipitate depressive or anxiety symptoms.
    • Typical dose range: 2,000-4,000 IU (international units); higher doses may be needed for significant vitamin D deficiency noted on lab tests
    • Articles:
      • Depression and Vitamin D Deficiency: Is There a Connection?
      • Vitamin D 101 — A Detailed Beginner's Guide 
      • Signs, Symptoms, and Side Effects of Too Much Vitamin D
        • Info on Vitamin D toxicity:
          • Link to summary article: Signs, Symptoms, and Side Effects of Too Much Vitamin D
          • Excerpt: "Even when taking high dose vitamin D supplements, it’s unlikely that a healthy person’s blood vitamin D levels would come close to reaching excessive or toxic levels. Most cases of vitamin D toxicity are caused by inappropriate supplement dosing and prescription errors. For example, in a 2020 case report, a 73-year-old man developed vitamin D toxicity after taking 10,000 IU of vitamin D per day for many years (6). In another 2020 case report, a 56-year-old woman who took an average of 130,000 IU of vitamin D per day for 20 months in hopes of improving symptoms of multiple sclerosis was hospitalized for symptoms including nausea, vomiting, and muscle weakness. Her vitamin D levels were discovered to be 265 ng/mL, which equals 130,000 IU and is over 30 times the generally recommended safe upper limit of 4,000 IU per day (7)."
          • Link: Vitamin D Dosing: Basic Principles and a Brief Algorithm (2021 Update) - PMC
            • They break down maintenance dosing & therapeutic dosing. The treatment/therapeutic dosing tends to be higher since there is a history of deficiency in vitamin D and/or an active process in the body decreasing the level of vitamin D available.

 

 

 

  • Nootropic amino acid L-Theanine may be helpful for ADHD according to known scientific evidence.
    • L-theanine - Typical dose: 400mg per day
    • It may also be calming.

 

 

Other supplements with potential benefits for ADHD symptoms. These supplements were found to improve focus or attention, decrease likelihood of making mistakes, or faster mental recovery. However, these supplements were not specifically studied in the context of ADHD but in samples of general populations.

 

 

  • Alpinia galanga

 

 

Cautions & Key Considerations before starting any supplements:

  • Having a discussion with your health providers prior to starting supplements.
  • Teratogenicity, embryotoxicity (it's not recommended to experiment with new supplements in pregnancy).
  • Potential for liver toxicity.
  • Potential for kidney stones.
  • Potential for drug interactions (due to some supplements possibly slowing down drug clearance by the liver, and therefore increasing medication levels).
    • Potential for specific drug interactions with MAOIs and blood thinners (latter leading to an increased chance of bleeding and/or clotting).

 

Again, please reach out if you have any questions (via the comments section, contact form below, or by email) and/or if you're interested in booking an appointment to discuss your specific mental health needs, which can include discussing evidence-based supplements. Thank you and take care.

All the best,

Dr. Jackie

 

 

 

Disclaimers:  The information presented here is intended for informational and educational purposes only; it does do not establish a patient-clinician relationship. Information on this website does not constitute medical, clinical, or legal advice or care. The information presented does not replace medical, clinical, or legal advice/services. Please take every precaution necessary, and please consult with your healthcare providers (and/or any other relevant providers/professionals) for health concerns, and to discuss if topics presented on this site may be appropriate for you to explore in partnership with and under appropriate supervision from the appropriate professional (i.e., clinician, medical doctor, etc.). Thank you for your time and consideration.

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Fullscript-affiliated links are labeled accordingly on our site. These links offers:

  1. Affiliated links offer a 20-25% discount on orders
  2. Additional 5% off on recurring orders
  3. Free shipping on orders over $50
  4. Our blog receives 5-15% profit
  5. Be assured, we only recommend evidence-based supplements we had also been using before Fullscript.

We partner with Fullscript to help make health supplements more affordable & accessible.

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