5 Calming Supportive Herbs For ADHD + Other Tips

by Skye Macfarlane on Aug 29, 2025 0 comments

Whether you're looking for some supportive herbs for ADHD or you have someone in your life who has ADHD that you'd like to better understand, you've come to the right place.

You probably can’t open your social media accounts without seeing something that is ADHD related. While it might seem like there has been an explosion in people with ADHD, this is incorrect. ADHD was first described over 100 years ago, and even though it feels like it is more prevalent, it is just better recognised.

So, let’s talk about it.

What is ADHD?

ADHD stands for Attention Deficit Hyperactivity Disorder. It is a brain-based condition that affects focus, emotional regulation, executive function (things like time management, routine-based things like cleaning, etc.) and impulse control. It is not just ‘naughty’ and hyperactive boys; it is not just found in children and can look very different on different people.

What are the 3 types of ADHD?

Inattentive - Often forgetful, a bit daydreamy, and disorganised. Commonly found in girls and women, or people who have had a head injury to their frontal lobe. Particularly common in people who have autistic spectrum disorder (ASD).

The main symptoms that present include under control of attention, focus and concentration (NOT the inability to concentrate – they can concentrate, but find certain things hard). They may also struggle with impulsivity, certain behaviours and emotional control.

Hyperactive impulsive - Restless, interrupts often, talks fast and fidgets. This is the most well-known ADHD presentation – the one we often associate with hyperactive boys.

It is the more obvious of the two, the person with this ADHD is visibly moving around a lot, highly active, and visibly more impulsive. Adults with this type of ADHD still struggle, but the movements become less obvious and move into restlessness and fidgeting as opposed to jumping and running around. Main behaviours also include under control of behaviour, activity and acting out impulses without thinking.

Combined - A mix of both, with the main symptoms being under control of attention, behaviour, activity and impulses. Women and girls often mask their symptoms, working harder behind the scenes to stay organised, people please and manage their emotional overload in silence.

Society often conditions girls and women to keep the peace and not be difficult. As a result, many women go undiagnosed until adulthood, postnatally or perimenopause, when hormones shift (especially estrogen and dopamine levels). These changes ultimately tip the balance and disrupt their coping mechanisms.

ADHD is not just about being distracted. It can also show up as:

Emotional outbursts
Sensory overload (think clothing, noises, lights)
Rejection sensitivity. People with ADHD can often have a heightened emotional response to criticisms (or sometimes even suggestions or perceived criticisms), which can result in intensely felt rejection or feelings of failure
Insomnia or poor sleep
Trouble sticking to a plan or following through on what they said they would do
Being ‘too much’ or ‘not enough’ but all at the same time

How common is ADHD?

ADHD affects about 5-8% of children and 2.5-4% of adults globally. Underdiagnosis, particularly for females and culturally diverse people is a major issue. It can run in families, and some people can grow out of their ADHD diagnosis (not saying that all of the ADHD behaviours disappear, but enough that they no longer warrant an ADHD diagnosis).

What about conventional ADHD treatment?

Stimulant medications – this group of medications work for around 70-80% of people by helping the person focus and ignore distractions. As with most things, there can be side effects from stimulant medications, such as appetite loss, sleep issues, and irritation when the medication wears off.

The most common medications are quick-acting stimulants such as Ritalin or dexamphetamine. They work by boosting dopamine and norepinephrine to help improve focus and motivation. But they do not suit everyone as they can increase feelings of anxiety, sleeplessness and low or ‘flat’ moods. There are also slower-release medications such as Concerta or Vyvanse, which are still stimulants but released into the body at a slower rate than Ritalin.

Non-stimulant medications - These are often prescribed when stimulants did not work or the side effects of the stimulants were too hard on the person. In these circumstances, often medications such as Atomoxetine or Strattera are recommended. These don’t work as quickly, often taking several weeks before people notice a difference.

Antidepressants - People with ADHD often also have anxiety and/or depression, so they may already be taking an antidepressant. Some doctors prescribe them to help with ADHD symptoms.

5 herbs for ADHD

Looking at lifestyle, nutrition, and herbal support, not as replacements to conventional treatments, but as gentle allies, might also help. Here are some nutrients and herbs for ADHD that have been traditionally used to help support the nervous system, emotions, and mental clarity.

1. Chamomile - The nervous system soother

Chamomile is a traditional herb often recommended for rest, relaxation and sleep. It is a nervine, which means it supports and nourishes your nervous system. It helps support the good brain chemicals you need for a healthy mood and sleep. Chamomile tincture is often the easiest and most effective way to take chamomile. Teas can be taken throughout the day, but can be counterintuitive before bed (consuming large amounts of liquid can lead to getting up at night).

Evidence: A 2024 systematic review found that long-term chamomile consumption significantly helped to reduce anxiety symptoms in people with Generalised Anxiety Disorder (GAD).

Why is this important?: Anxiety and ADHD often overlap, and chamomile is a gentle, non-sedating herb for ADHD that may help calm the mind.

2. California poppy - Overwhelm helper

California poppy helps to manage emotional tension, feelings of overstimulation and restless sleep.

Evidence: In a 2004 study, a blend containing California poppy showed significant anti-anxiety effects, which is particularly useful for people suffering from ADHD insomnia and overthinking.

How to use: Tincture or liquid extracts.

We use both chamomile and California poppy in our Rest and Calm.

🌿Related: 8 Incredible Herbs To Help With Sleep

3. St John's wort - The mood regulator

St John’s wort is one of the most researched plants in herbal medicine. It has strong evidence for improving mild to moderate depression and emotional dysregulation, both of which can be issues with ADHD.

Evidence: A 2008 meta-analysis review found SJW as effective as antidepressants for mild to moderate depression with fewer side effects. Caution – SJW does interact with many medications, including antidepressants and hormonal birth control.

How to use: In a tonic, tincture form for quicker absorption. It can also be taken as a capsule or tablet. We use St John's wort, lemon balm and hawthorn in our Mood Boost.

4. Lemon balm - Gentle focus helper

Lemon balm helps to quickly calm the mind, but also helps with supporting cognition.

Evidence: A 2021 systematic review found that lemon balm formula can help improve feelings of anxiety. It also helps to support digestion and the nervous system.

How to use: Teas, tinctures and capsules.

5. Hawthorn - Emotional support herb

Hawthorn is known mostly for its cardiovascular benefits, but traditionally it was also recommended to support emotional resilience and nervous system regulation.

Evidence: A 2019 trial showed that hawthorn not only helped blood pressure but also supported better quality sleep for those with hypertension and sleep disorders.

How to use: In liquid extracts combined with other nervines or adaptogens.

st-johns-wort-for-adhd

Other supplements for ADHD

L – theanine - L-theanine is naturally found in green tea, but at a higher dose (as found in supplements), it can help support alpha brain wave function, helping to promote calmness and focus. A 2021 systematic review looking into the use of L-theanine and caffeine to help with ADHD, found that it can help with cognitive function, ‘mind wandering’ and attention.

Lion's mane - Lion’s mane can help support memory and mental clarity. Emerging evidence from a pilot trial shows that lion’s mane may potentially help to improve speed of performance – however, further studies with larger sample sizes will be beneficial. Traditional evidence suggests it has neuroprotective activity as well as supporting cognitive function.

Lifestyle and diet tips to support ADHD

As well as herbs for ADHD, it's important to have a whole body approach, so here are some other ideas that may help:

Protein – no surprises there, protein is key for so many things, in particular dopamine production and sustained energy

Omega 3 – This can be from fish, algae or plant-based sources. It helps to improve attention, mood and inflammation – all of which are concerns for ADHD.

Lower carb choices – we love bread as much as anyone, but keeping blood sugar levels stable is really important to help with a stable mood and to help prevent brain fog.

Magnesium and zinc – often found to be surprisingly low in people with ADHD, but both are critical for hormone, mood and cognition. We prefer a magnesium powder and zinc drops for ease of use and absorption. If you are taking stimulant medications, consider taking them with a good quality magnesium or L-theanine to help with any ‘jittery’ side effects you might be struggling with.

Sleep is essential - ADHD brains often find it really hard to wind down. In fact, people with ADHD actually resist winding down. So, a consistent but easy-to-follow sleep routine is really important. Consider these things:

- Having a consistent sleep and wake time
- Weighted blankets
- Sunrise alarms (less horrific to wake up to)
- No surprises, but no scrolling before bed
- Read a book in bed

Movement and mindfulness - None of these suggestions will surprise you, but they do help. Exercise helps to increase dopamine naturally. Consider a walk around the block at a break time for both some exercise and a change in scenery.

Yoga or guided meditation can help you train your attention span and help regulate emotions. Also, consistent practice helps to build new neuropathways, which can make it easier in the long run.

Other tools for ADHD

Visual planners like Notion can be really helpful to visually see your day/week. Everyone loves a tick box.

Using tools like Goblin to help you plan the best way to attack tasks, formalise text, explain things to you, help with decisions – all the things you need a little help with.

Noise-cancelling headphones - help with focus and drown out noisy co-workers.

Mini dopamine rewards for small wins – simple treats make everything better. It can be as simple as your favourite chocolate at the end of the day or a coffee at your favourite café. Up to you.

Build rest and downtime into your day – this is essential, as with ADHD it can be all or nothing.

Look into Bionic Reading to help with reading big texts or help with comprehension. Some people find it much easier to read in this font.

Habit stack. If you always forget to take your medication, for example, maybe consider habit stacking. Have your medication by your bed – so once you turn your alarm off, you take your medication. Or leave your exercise clothes by your bed so once you get up, you can change and then do your exercises. Habit stacking is basically adding the thing you often forget to a thing you never forget to increase the likelihood of it happening.

ADHD is not a flaw; it is just a different way of thinking, feeling and responding to the world. For some people, they see their ADHD-ness as a super power, as many people with ADHD are interesting, energetic, enthusiastic, have a heightened sense of justice, intuitive and fun. Celebrating the diversity in how we think and show up in the world makes things a lot more exciting and shows that we can all learn from each other.

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