Holistic Solutions for ADHD and Depression
As an acupuncturist and healthcare professional, I often work with clients seeking alternative and complementary treatments for ADHD and/or depression. ADHD and depression typically co-occur or cycle together because they share underlying biological, neurological, and emotional mechanisms. Conventional, Western medicine frequently relies on stimulant medications, like Adderall or Ritalin, to manage ADHD symptoms such as inattention, impulsivity, and hyperactivity. For depression, antidepressants known as SSRIs or SNRIs are typically prescribed. While these drugs can be effective in the short term, many individuals experience side effects such as hormonal imbalances, insomnia, appetite suppression, mood swings, depression, etc. and often become addicted unknowingly.
Because ADHD and depression are typically diagnosed based on subjective symptoms, it can cause many that are vulnerable to these diagnoses, and the resulting prescribed medications, to become unknowingly addicted. In this post, I’ll explore some of the most commonly recommended supplements and strategies that are effectively used clinically to support individuals looking to manage ADHD symptoms and depression to improve their overall energy, mood, ease of daily life, focus and motivation.
Commonalities between depression and ADHD
Both ADHD and depression are linked to imbalances in key neurotransmitters like dopamine, norepinephrine, and serotonin.
ADHD involves low levels of dopamine and norepinephrine, leading to inattention, impulsivity, and difficulty with motivation.
Depression is often associated with reduced serotonin and dopamine activity, leading to low mood, fatigue, and apathy.
Chronic stress dysregulates the hypothalamic-pituitary-adrenal (HPA) axis, which can worsen both ADHD (increasing impulsivity and hyperactivity) and depression (leading to fatigue and low mood).
Both conditions are associated with poor sleep or disrupted circadian rhythms:
ADHD often involves difficulty falling or staying asleep.
Depression can cause insomnia or hypersomnia (sleeping too much).
Growing evidence suggests that neuroinflammation and oxidative stress contribute to both ADHD and depression.
ADHD: Inflammation may impair dopamine pathways, exacerbating attention and impulse control issues.
Depression: Inflammation is associated with reduced serotonin production and worsened mood.
ADHD can cause emotional dysregulation, leading to frustration, low self-esteem, and feelings of inadequacy, which can trigger or exacerbate depression.
Depression can impair executive function and focus, mimicking ADHD symptoms.
We focus on a systemic whole-body approach
Natural, holistic interventions tend to work by addressing root causes like those mentioned above: neurotransmitter imbalances, stress, inflammation, and poor sleep. This systems-level approach explains why treatments effective for ADHD often benefit depression and vice versa. Here are some recommendations I use often clinically, alongside acupuncture.
1. Rhodiola herbal supplement
Rhodiola rosea, an adaptogenic herb, is commonly used to help manage stress and fatigue. For individuals with ADHD, Rhodiola can be particularly beneficial in addressing the mental exhaustion that often accompanies the condition. It helps regulate cortisol levels, the body’s primary stress hormone, which in turn supports better concentration and cognitive function. Rhodiola also promotes overall mental clarity and resilience, making it a useful supplement for those who experience difficulty focusing due to stress or mental fatigue. It has been used in chinese herbal medicine for thousands of year known as Hong Jing Tian.
Benefits for Depression:
It acts as an adaptogen, helping the body manage stress and improve mood regulation by enhancing serotonin and dopamine levels to boost mood and focus.
It improves energy and focus to reduce fatigue and lack of motivation that often accompanies depression.
It provides antioxidant and neuroprotective effects to support overall brain health.
Benefits for ADHD:
Promotes mental clarity and focus by reducing mental fatigue.
Balances neurotransmitters like norepinephrine and dopamine, to improve attention and task management.
2. B-Complex vitamins
B vitamins, particularly B6, B9 (folate), and B12, play an essential role in brain function and emotional regulation. These vitamins are crucial for the production of neurotransmitters that influence mood, focus, and cognitive performance. A B-complex supplement can help reduce symptoms of ADHD by supporting the nervous system, improving concentration, and stabilizing mood. If you struggle with brain fog and irritability that often accompany ADHD, a B-complex can offer noticeable improvement.
Benefits for Depression:
Vitamin B6 helps synthesize neurotransmitters like serotonin and dopamine, crucial for mood regulation.
Vitamin B12 supports energy production and brain function, deficiencies of which are linked to depression.
Folate (B9) is essential for serotonin production and may reduce depressive symptoms when supplemented.
Benefits for ADHD:
Supports healthy brain function by aiding neurotransmitter synthesis.
Improves energy levels and reduces mental fatigue.
Deficiencies in B6, B12, or folate can exacerbate symptoms of inattention and hyperactivity.
3. L-Theanine supplement
L-theanine, an amino acid found naturally in green tea, is well-regarded for its calming effects. Unlike stimulants, L-theanine promotes focus and mental clarity without causing the jitteriness often associated with caffeine. It works by balancing neurotransmitters like dopamine and serotonin, which help improve attention and reduce anxiety. For individuals with ADHD, L-theanine can be a valuable supplement to improve focus while maintaining a sense of calm and relaxation.
Benefits for Depression:
Promotes relaxation by increasing alpha brain wave activity.
Supports the production of calming neurotransmitters like GABA, serotonin, and dopamine.
Reduces symptoms of stress and anxiety, which often coexist with depression.
Benefits for ADHD:
Improves focus and cognitive performance by calming hyperactivity without sedation.
Balances excitatory neurotransmitters, helping manage impulsivity and emotional reactivity.
Works synergistically with caffeine for improved attention.
4. Replace coffee with green tea
When it comes to caffeine, individuals with ADHD may respond differently to coffee and green tea. Coffee contains a higher dose of caffeine, which can provide a quick energy boost but may also lead to increased anxiety, restlessness, and focus issues. The caffeine crash that follows can also disrupt concentration.
In contrast, green tea offers a gentler, more sustained source of caffeine. It contains lower amounts of caffeine and, more importantly, it also contains L-theanine, which helps smooth out the negative effects of caffeine. This makes green tea a better option for those with ADHD, as it can enhance focus without the overstimulation or crash that can come with coffee.
5. Acupuncture (of course)
Acupuncture has long been used as a complementary treatment for various health concerns, including symptoms of ADHD. In my practice, I use acupuncture to address the root of ADHD as well as the physical and emotional symptoms. Certain acupuncture points have been shown to calm the mind, reduce hyperactivity, and promote mental clarity. For example, points like Du 20 (at the top of the head) and GB 13 (near the temples) are commonly used to improve focus and mental concentration. Points like Si Shen Cong and An Mian can be used to regulate sleep. Acupuncture sessions also help regulate the body’s energy to support emotional regulation and reduce stress — two key factors that can exacerbate ADHD symptoms. Treatments can also be utilized as assistance with effectively tapering off of medications with little to no withdrawal side effects.
5. Diet and Exercise
Benefits for Depression:
Diet: A balanced diet rich in omega-3 fatty acids, antioxidants, and whole foods supports brain health and reduces inflammation linked to depression.
Exercise: Boosts endorphins and serotonin, naturally improving mood and reducing stress.
Improves sleep quality, which is often disrupted in depression.
Benefits for ADHD:
Diet: Reduces hyperactivity and inattention when processed foods and sugars are limited. Nutrient-rich diets (e.g., magnesium, zinc) support neurotransmitter function.
Exercise: Enhances dopamine and norepinephrine levels, improving focus and impulse control.
Physical activity helps regulate mood and manage restlessness.
Conclusion
Managing ADHD doesn’t have to rely solely on medication. Supplements like Rhodiola, B-complex, and L-theanine, combined with acupuncture, can provide valuable support in improving focus, reducing stress, and managing emotional regulation. It’s important to remember that what works for one person may not work for another, so it’s always best to work with a healthcare professional to determine the most effective treatment plan for your unique needs.
If you’re interested in learning more about how acupuncture and supplements can help manage ADHD symptoms, or if you’d like to explore a holistic treatment plan tailored to your health, don’t hesitate to reach out.
