ModerateGBS: 74 (Moderate-High Risk)nutrition

ADHD Natural Management - Adult

Developer: Russell Barkley, functional medicine

2-3 months to assess benefit, ongoing management

Protocol Overview

Evidence-based natural protocol for adult ADHD using nutrition, supplements, and behavioral strategies. Complements or potentially reduces need for stimulant medication.

Conditions Treated

ADHD in adults

focus

executive function

Protocol Steps

Assessment: Formal ADHD diagnosis (testing, clinical interview), rule out sleep disorders, thyroid, anemia, medication side effects that mimic ADHD

Diet - elimination trial: Remove artificial colors/dyes (especially Red 40, Yellow 5, Yellow 6 - shown to worsen ADHD), preservatives (sodium benzoate), eliminate sugar spikes (blood sugar dysregulation worsens focus)

Omega-3: 1-2g EPA/DHA daily (multiple RCTs showing modest benefit, higher EPA ratio) - deficiency common in ADHD

Zinc: 30-40mg daily (low zinc associated with ADHD, modest benefit in studies)

Magnesium: 400-800mg (deficiency common, calming effects)

Iron: If ferritin <50 ng/ml, supplement to >80 (low iron linked to ADHD, especially in children but also adults - check first)

Vitamin D: Optimize 50-80 ng/ml (deficiency associated with ADHD symptoms)

L-theanine: 200-400mg daily (promotes calm focus, increases alpha waves, reduces anxiety without sedation)

Rhodiola rosea: 200-400mg AM (improves attention, reduces mental fatigue)

Ginkgo biloba: 120-240mg daily (improves attention in some studies)

Pine bark extract (Pycnogenol): 1mg/kg daily (studied in ADHD with modest benefit)

Saffron: 30mg daily (dopaminergic effects, studied for ADHD)

Vitamin B6 + magnesium: Combination studied with some benefit (50-100mg B6 P5P + 400mg Mg)

Avoid: Artificial sweeteners (aspartame can affect neurotransmitters), excessive caffeine (can worsen anxiety, though some ADHDers find therapeutic - personalized), food sensitivities (gluten/dairy elimination trial if suspected)

Protein at breakfast: 20-30g protein AM (amino acids for dopamine/norepinephrine synthesis)

Behavioral strategies: Pomodoro technique (25 min focus blocks), external structure (timers, reminders, organization apps), exercise before focus tasks, single-tasking, accountability partner

Exercise: High-intensity or complex skill exercise (martial arts, dancing) daily - increases dopamine, norepinephrine, improves executive function

Neurofeedback: 30-40 sessions can reduce symptoms long-term (trains brain to produce less theta, more beta)

Meditation: Mindfulness practice improves attention over time (though difficult for ADHD - start with 2-5 min)

Sleep: 7-9 hours non-negotiable, consistent schedule, many ADHDers have delayed sleep phase (melatonin 1-3mg)

Stimulant medication: If lifestyle/supplements insufficient, consider Adderall/Vyvanse/Ritalin (effective, safe long-term) - natural approach may allow lower dose

Key Resources

Russell Barkley ADHD books, "Healing ADD" by Daniel Amen, "Driven to Distraction" by Hallowell, omega-3 meta-analyses for ADHD

Contraindications & Risks

Stimulating herbs can worsen anxiety, iron supplementation only if deficient (test first), don't discontinue effective medication without medical guidance

Important Notes

Adult ADHD affects 4-5% of population, often undiagnosed. Natural interventions have modest benefits - omega-3 meta-analyses show small-moderate effect size (0.2-0.4), less than medication (1.0+) but no side effects. Iron and zinc only help if deficient (common in ADHD). Artificial colors/preservatives worsen ADHD in susceptible individuals - elimination trial worthwhile. Blood sugar dysregulation worsens focus - protein AM, avoid sugar spikes. ADHD is dopamine/norepinephrine deficiency in prefrontal cortex. Exercise acutely raises dopamine, long-term improves executive function. Neurofeedback has evidence but expensive/time-intensive. Behavioral strategies essential - ADHD is not just neurochemistry but also requires external structure. Combination approach often best (diet, supplements, exercise, behavioral strategies). If insufficient, stimulants are effective and safe long-term (not just for kids). Don't shame medication use - it's correcting neurochemical deficiency. Natural approach may allow lower medication dose or help those who can't tolerate meds.

Key Supplements & Herbs in This Protocol

Supplements

L-Theanine

Herbs

Rhodiola

Rhodiola rosea

Ginkgo

Ginkgo biloba

Critical Safety Warning

This protocol is documented for educational purposes only. The Gabriel Bullshit Score (GBS) of 74 reflects significant institutional response and controversy. Some alternative health protocols have resulted in serious harm or death.

Always consult with qualified healthcare professionals before beginning any treatment. Do not delay or forego proven medical care.

Quick Overview

Evidence LevelModerate

GBS Score74 / 100

Categorynutrition

DeveloperRussell Barkley, functional medicine

Duration2-3 months to assess benefit, ongoing management

About GBS Score

The Gabriel Bullshit Score reflects the magnitude of institutional response, controversy, and documented concerns. Higher scores indicate greater institutional pushback, not necessarily inefficacy. This is a research tool, not medical advice.