Managing Adult ADHD: Therapies, Treatments, and Supplements That Can Help

Attention Deficit Hyperactivity Disorder (ADHD) isn’t just a childhood condition — many adults experience its challenges daily, often without even knowing why focus, organisation, and motivation can be so difficult. 

Whether you've been formally diagnosed or recognise symptoms that align with ADHD or similar neurodivergent traits, there are a range of strategies that may help. 

This post explores both conventional and complementary approaches, from medical treatments to natural supplements and therapeutic techniques.

1. Medical Treatments

For many adults, medical treatment can be an essential part of managing ADHD.

Stimulant medications such as methylphenidate (e.g., Ritalin, Concerta) or amphetamine-based options (e.g., Elvanse, previously known as Vyvanse) are commonly prescribed. These improve dopamine and norepinephrine activity in the brain, which are often underactive in people with ADHD.

Non-stimulant medications, like atomoxetine (Strattera), guanfacine or bupropion, may be preferred for those with side effects from stimulants or co-existing conditions like anxiety or high blood pressure.

Medication should always be overseen by a healthcare professional, with regular reviews to ensure the best results and minimal side effects.

2. Therapies and Coaching

Therapeutic support can be especially helpful when combined with medication — or on its own.

Cognitive Behavioural Therapy (CBT): Tailored CBT for ADHD focuses on restructuring unhelpful thought patterns and developing practical strategies for time management, organisation, and emotional regulation.

ADHD Coaching: Professional ADHD coaches work one-on-one with clients to help them build routines, improve focus, and set achievable goals.

Mindfulness-Based Stress Reduction (MBSR): Practising mindfulness can improve attention, reduce impulsivity, and help regulate emotional responses.

Occupational Therapy: Useful for those who need support structuring their environment or adapting work/life tasks to suit their cognitive style.

3. Lifestyle Changes That Support Focus and Mental Clarity

Sometimes, the most impactful changes are the simplest.

Routine and Structure: Keeping a consistent sleep schedule, using planners or visual schedules, and setting reminders can significantly reduce mental clutter.

Exercise: Regular movement, especially aerobic activity, has been shown to boost executive functioning and reduce symptoms of inattention.

Diet: Balanced blood sugar and consistent protein intake throughout the day can help manage focus and energy levels. Consider reducing sugar and highly processed foods that may exacerbate symptoms.

4. Vitamins and Supplements

While supplements aren’t a cure, they may offer support — particularly when dietary intake is insufficient. Always check with a healthcare provider before starting any new supplements, especially if you’re on medication.

Omega-3 Fatty Acids (EPA & DHA): Found in fish oil, omega-3s support brain health and have been associated with reduced ADHD symptoms in some studies.

Magnesium: May help with restlessness, irritability, and sleep, especially in those who are deficient.

Zinc: Plays a role in neurotransmitter function and may support dopamine regulation.

Iron (especially Ferritin levels): Low iron stores have been linked to increased ADHD symptoms — supplementation should only be considered with a blood test and medical advice.

Vitamin D: Essential for mood regulation and immune function; deficiency is common in the UK, especially during winter.

L-Tyrosine: An amino acid that supports dopamine production — some people find it helps with mental clarity and motivation.

5. Alternative and Emerging Therapies

Neurofeedback: A non-invasive therapy where individuals learn to regulate brainwave activity. Though research is ongoing, some report improved attention and emotional regulation.

Light therapy: Especially useful for those who also struggle with seasonal affective disorder (SAD) or disrupted sleep cycles.

Herbal supplements: Options like Rhodiola rosea, Ginkgo biloba, and Panax ginseng have anecdotal support for improving mental energy and focus, but should be used with caution and professional input.

Final Thoughts

Managing ADHD and similar neurodivergent conditions is not about trying to "fix" who you are — it's about discovering what works best for your brain and building a life around your strengths. With the right combination of therapies, routines, and support (including the occasional supplement), it's absolutely possible to thrive.

Have you tried any of these approaches or found other strategies helpful? Share your experience in the comments — your insights might just help someone else on a similar journey.