MindCare Health | Richard Yadon, APRN

Attention and Concentration Essentials

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For patients under my care for ADHD, targeted nutrition and specific supplements can meaningfully support the effectiveness of your overall treatment plan. This is not a replacement for medication, therapy, or comprehensive clinical care — it is a complement to it, based on a body of research showing that certain nutrients play direct roles in the neurotransmitter systems (particularly dopamine and norepinephrine) that ADHD medications also target. What you'll find in these recommendations: B-complex vitamins , particularly B-6, which supports dopamine production Iron, zinc, and magnesium , minerals directly involved in dopamine synthesis and neurotransmitter regulation Omega-3 fatty acids (fish oil), which research suggests may be lower in people with ADHD and which support cognitive function Vitamin D , which plays a role in dopamine system development Botanical support (Ginkgo biloba, Rhodiola rosea) for cognitive activation, when clinically appropriate How these recommendations are made: The specific supplements and dosages I recommend for you are informed by the latest clinical research and guidelines. General supplementation without clinical guidance isn't the goal; targeted supplementation as part of a coordinated treatment plan is. A note on expectations: Nutritional supplementation works over weeks to months, not days. It works best when combined with the other elements of comprehensive care: adequate sleep, regular movement, balanced nutrition, and appropriate medication when indicated. It is one lever among many, not a standalone solution. Please discuss any supplement questions with me before starting or stopping anything. Some supplements interact with medications or affect lab results, and coordination matters.

Anxiety Supplements

TriGahndha by Designs for Health A standardized ashwagandha extract — the adaptogen with the strongest clinical research behind it for lowering cortisol and easing stress. We recommend it through Fullscript for its verified purity and potency testing, since ashwagandha quality varies widely by brand. Works alongside your care plan, not in place of it. Magnesium Glycinate Complex by Designs for Health A well-tolerated form of magnesium linked to modest improvements in sleep and stress-related symptoms — useful given how common magnesium insufficiency is. Selected through Fullscript for verified potency and purity. An adjunct to treatment, not a substitute. L-Theanine, 400 mg by Pure Encapsulations An amino acid from green tea shown to promote calm, focused alertness within about an hour. Dosed at the top of the clinically studied range and verified through Fullscript for purity. Best used alongside your treatment plan, not as a standalone fix.

Overall Wellness

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I wanted to quickly share why I often recommend starting with a probiotic as part of your mental-wellness plan. A healthy gut plays a major role in mood, stress resilience, and overall clarity—your gut and brain are constantly communicating. This is one of the first steps in a broader set of wellness resources I provide to support your sleep, focus, energy, and emotional stability. If you’d like guidance on choosing the right probiotic, I’m happy to help.

Holistic Stress Support

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Omega 3 Supplementation

Omega 3 Supplementation resource 1

Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseed, support the cell membrane function of dopamine-rich brain regions and have a reasonable evidence base for both mood and attention. Research on omega-3 supplementation in adults with ADHD shows modest but consistent benefits, particularly for inattention and emotional regulation.

L-Theanine

What is L-Theanine? L-theanine is a natural amino acid found in tea leaves, especially green tea. It's the compound that gives tea its calming effect. Recently, researchers have been studying whether L-theanine might help with attention and focus problems in people with ADHD. How Does L-Theanine Work? L-theanine crosses into your brain where it affects several important brain chemicals and processes: Increases calming brain chemicals : It boosts levels of GABA, serotonin, and dopamine, which help regulate mood, focus, and relaxation Reduces mind wandering : Studies show it helps decrease activity in the brain network responsible for distraction and wandering thoughts Enhances brain waves : It increases alpha brain waves, which are associated with relaxed alertness and better attention Supports brain health : It may increase brain-derived neurotrophic factor (BDNF), a protein that helps brain cells stay healthy and communicate better The effects typically begin within 30-60 minutes after taking it. What Does the Research Show? Early research suggests L-theanine may help with some ADHD symptoms, particularly when combined with caffeine. Studies have found improvements in: Overall thinking and cognitive performance Sustained attention and focus Ability to ignore distractions Reaction time on attention tasks However, it's important to know that research on L-theanine for ADHD is still in early stages. Most studies have been small, and more research is needed to confirm these benefits. How to Use L-Theanine Typical doses studied: For attention improvement: 100-400 mg per dose For children with ADHD (in research studies): 2.5 mg per kilogram of body weight Higher doses (200-400 mg) appear more effective than lower doses Timing: Effects begin 30-60 minutes after taking it Can be taken once or twice daily With or without caffeine: Some research suggests L-theanine works better when combined with caffeine A common combination is 200 mg L-theanine with 160 mg caffeine However, caffeine may not be appropriate for everyone, especially children Important Considerations L-theanine is generally considered safe with no serious side effects reported in studies It should not replace standard ADHD treatments without discussing with your doctor The evidence for L-theanine in ADHD is still preliminary and not as strong as for FDA-approved ADHD medications Always talk to your healthcare provider before starting any new supplement, especially if you're taking other medications The Bottom Line L-theanine shows promise as a potential supplement for improving attention and focus in people with ADHD, but it's not a proven treatment yet.