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Scientific Sources & Techniques
Here you will find techniques and nutrients with scientific support for ADHD, anxiety, and procrastination. All links lead to original research or authoritative sources.
Techniques & Sources Table
ADHD & Nutrition: Evidence-based Nutrients
| # | Nutrient | Main ADHD-related benefit* | Typical evidence-based daily dose** | Common dietary / supplement sources | Key research reference |
|---|---|---|---|---|---|
| 1 | Omega-3 (EPA + DHA) | May improve focus and overall cognition | 1,000 – 2,000 mg EPA/DHA | Fish-oil, krill-oil, algal oil | https://www.sciencedirect.com/science/article/pii/S2666082224000021 |
| 2 | Zinc | May reduce impulsivity / hyperactivity when deficient | 15 – 30 mg elemental zinc | Oysters, beef, pumpkin seeds | https://www.nature.com/articles/s41598-021-94124-5 |
| 3 | Vitamin D | Supports attention & behaviour in deficient children | 1,000 – 2,000 IU (or 50,000 IU weekly) | Sun exposure, fatty fish, eggs | https://pubmed.ncbi.nlm.nih.gov/37489917/ |
| 4 | Magnesium | May calm hyperactivity, aid sleep & attention | 100 – 300 mg (often with B6) | Pumpkin seeds, spinach, almonds | https://pubmed.ncbi.nlm.nih.gov/30807974/ |
| 5 | Iron | Low ferritin linked to inattention & fatigue | ≈ 80 mg elemental iron | Red meat, liver, legumes | https://pubmed.ncbi.nlm.nih.gov/36173945/ |
| 6 | Vitamin B6 | Enhances magnesium's calming effect; mood support | 0.6 mg / kg ≈ 10–20 mg | Chicken, bananas, potatoes | https://pubmed.ncbi.nlm.nih.gov/16846100/ |
| 7 | Saffron (Crocus sativus) | Small RCTs show symptom reduction comparable to MPH | 30 mg (split 15 mg × 2) | Standardised saffron extract | https://pubmed.ncbi.nlm.nih.gov/37864351/ |
| 8 | Ginkgo biloba | May aid attention; mixed results vs. stimulants | 80 – 240 mg (EGb 761) | Standardised leaf extract | https://www.nccih.nih.gov/health/providers/digest/adhd-and-complementary-health-approaches-science |
| 9 | Bacopa monnieri | Improves attention & memory over 8–12 weeks | 225 – 300 mg (20 % bacosides) | Bacopa monnieri extract | https://www.sciencedirect.com/science/article/abs/pii/S0965229916301388 |
| 10 | Pycnogenol® (French pine bark) | May lower hyperactivity & impulsivity | ≈ 1 mg / kg body-weight | Maritime pine bark extract | https://www.belgiankidsfund.be/docs/publicationsBoursiers/20240813LuyensBarabara-Beneficial-Effects-of-Pycnogenol-on-Attention-Deficit--Hyperactivity-Disorder-ADHD--A-Review-of-Clinical-Outcomes-and-Mechanistic-Insights.pdf |
| 11 | Phosphatidyl-serine | May improve memory & attention, esp. with omega-3 | 200 – 300 mg | Soy / sunflower lecithin supplements | https://pubmed.ncbi.nlm.nih.gov/38173190/ |
| 12 | L-Carnitine (or ALCAR) | May ease fatigue & inattentive subtype symptoms | 50 mg / kg body-weight | Red meat, L-carnitine supplements | https://www.researchgate.net/publication/5537704_Acetyl-L-Carnitine_ALC_in_Attention-DeficitHyperactivity_Disorder_A_Multi-Site_Placebo-Controlled_Pilot_Trial |