Natural Support for ADD/ADHD: A Naturopathic Approach Using Herbs, Nutrition & Supplements

By Lucy Frew– Naturopath | Herbalist | Functional Nutrition

ADD and ADHD affect millions of children and adults, often interfering with focus, organization, impulse control, and daily functioning. While medication can be effective, many are seeking natural, complementary strategies that support the brain and body without unwanted side effects.

As a naturopath, I use a holistic approach to support individuals with ADD/ADHD through herbal medicine, diet, and targeted nutritional supplements. In this post, I’ll walk you through evidence-based, natural strategies to enhance focus, calm the nervous system, and promote cognitive balance—naturally.

🌱 Herbal Medicine for ADD/ADHD: Focus, Clarity & Calm

Herbal medicine offers powerful, plant-based support for the nervous system and brain function. Here are some of my go-to herbs when supporting clients with ADD/ADHD:

1. Bacopa monnieri – For Memory & Learning

Traditionally used in Ayurvedic medicine, Bacopa improves memory, supports learning, and may reduce inattention. It also helps modulate stress responses. Bacopa is slow to work so you need to take it long term, for example at least 8 weeks.

2. Ginkgo biloba – For Focus & Circulation

Ginkgo increases cerebral blood flow and may improve attention span. It’s often paired with other nootropics for better cognitive outcomes.

3. Lemon Balm (Melissa officinalis) – For Calm Without Drowsiness

This gentle herb soothes anxiety, restlessness, and overstimulation—common symptoms in both children and adults with ADHD.

4. Passionflower & Skullcap – For Nervous System Support

These calming nervines help regulate the stress response, reduce mental chatter, and can improve sleep quality.

⚠️ Always consult with a qualified herbalist or naturopath before beginning herbal protocols, especially when taking medications. Different herbs are chosen for different people for different reasons so please consult with a practicing Naturopath.

🥗 Diet & Nutrition: A Key Factor in Managing ADHD Naturally

What we eat profoundly affects how we think, feel, and function. Here are key nutritional strategies I recommend:

1. Stabilize Blood Sugar for Steady Focus

Include protein, healthy fats, and fibre at every meal to avoid blood sugar crashes that cause irritability and poor concentration.

2. Identify Food Sensitivities

Gluten, dairy, food dyes, and additives can exacerbate hyperactivity or brain fog in sensitive individuals. An elimination diet or testing can help identify hidden triggers.

3. Prioritize Omega-3s

Omega-3 fatty acids (especially DHA and EPA found in fish oil) are essential for brain development, neurotransmitter function, and reducing inflammation.

4. Choose Whole, Nutrient-Rich Foods

Foods rich in magnesium, zinc, iron, and B vitamins—like leafy greens, nuts, seeds, legumes, and wild-caught fish—fuel a healthy brain.

💊 Best Supplements for ADHD Support

Even with the best diet, many individuals benefit from targeted nutritional supplementation to optimize neurotransmitter balance and reduce stress-related symptoms.

1. Magnesium – Nature’s Calming Mineral

Helps ease hyperactivity, improve sleep, and support emotional regulation.

2. Zinc – Essential for Dopamine Balance

Low levels are associated with ADHD symptoms. Zinc supports focus, immune function, and mood.

3. B-Complex Vitamins – Fuel for the Brain

B6, B12, and folate are key for brain chemistry and energy metabolism. I often recommend activated forms like methylfolate and P5P. Be sure to talk with an expert before you prescribe these.

4. L-Theanine & GABA – For Calm Focus Without Sedation

These amino acids help reduce anxiety and support a relaxed but alert state of mind.

5. Adaptogenic Herbs – For Resilience & Stress Response

Rhodiola and Ashwagandha help regulate the HPA axis (stress response), improve mental stamina, and reduce burnout—especially helpful for adults juggling work, family, and ADHD.

🧠 Why a Holistic, Individualized Approach Matters

No two people with ADD/ADHD are the same. That’s why I use a personalized, root-cause approach that often includes:

• Functional lab testing (nutrient levels, food sensitivities, gut health, neurotransmitters)

• A customized herbal and supplement plan> Not every herb is for everyone. My job is to tailor make herbal medicines for you.

• Mind-body support (like mindfulness, movement, and sleep hygiene)

• Nutrition guidance that fits your lifestyle

With the right tools and support, you (or your child) can build focus, reduce overwhelm, and feel more grounded and capable.

💬 Ready to Work Together?

If you're ready to explore natural support for ADD/ADHD, I’d love to work with you. Whether you're a parent supporting your child or an adult navigating focus challenges, we can co-create a personalized plan that aligns with your body and lifestyle.

Drop me an email to lucynaturopath@yahoo.com.au or you can text me to book an appointment on 0426817374.   I look forward to helping you and your child.