Natural Adderalls: 9 Nutrients To Fire Up Your Brain Juice And Stabilize Your Mental Focus

More people than ever are being diagnosed with ADD/ADHD, and this is a widespread issue among the millennial and Gen Z generations alike. Many have no idea what to do except go on medication indefinitely, but then they become unable to function without it.

With the Adderall shortages in this last year, people who have become dependent on that help for their mental performance are suffering. However, there may be more they can do to support their mental clarity and focus. Symptoms of ADD/ADHD have been linked to certain nutritional deficiencies, like iron, magnesium, and zinc, which can be alleviated or remedied through diet and supplementation. 

Your doctor probably didn’t mention nutritional deficiencies or run any tests before offering you an Adderall prescription, but thankfully, a gradual shift in the medical industry has been slowly making alternative methods like nutrition more respected, and a greater emphasis on proper nutrition is being included in the treatment of mental and neurological issues. We know that the brain needs certain minerals and nutrients to stabilize energy and sustain focus, and those with ADD/ADHD show an increased deficiency in several areas compared to the average person. 

For instance, B1 (thiamine) is listed among the nutrients most important for the brain and happens to be in the group of vitamins and minerals in which children with developmental issues like autism and ADHD are commonly deficient. B1 is needed for the synthesis of acetylcholine, which is a neurotransmitter involved in the central nervous system and helps prevent complications in the nervous system and the brain.

A very interesting study showed that, while all vitamins and minerals play roles in brain health and function, magnesium, zinc, copper, iron, and vitamin B6 have significant effects on ADHD symptoms, and deficiencies (or indeed excesses) of these nutrients affect areas of the brain that influence neurotransmitter control over mood, behavior, and intelligence. Think of a car, and how it needs gas and oil to run smoothly. Without them, you can’t blame the car for not working how it should! The same applies to the brain and the simple nutrition it needs, and though this seems like a simple concept, it still needs more implementation in the medical field along with greater education on nutritional importance. 

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What Nutrients Do I Need?

Some foods may not directly remedy ADD/ADHD but do support the brain and cognitive function and energy, so they can indirectly help with ADD/ADHD. For example, the top brain foods (which are helpful for studying) include berries, citrus fruits, nuts, eggs, avocados, beets, salmon, extra virgin olive oil, and dark chocolate (very dark, not the sugary candy bars). Optimal protein and substantial meals are also vital for good brain fuel. 

Yes, sometimes it does just help to simply pop a pill, so to speak, especially for an extreme deficiency, but nutrition is another direct way to support your body and naturally promote better brain power and mental focus. Remember, your food can be your medicine!

Iron

Everyone needs iron for energy and mental clarity, and dietary iron is the best kind to take. Foods high in iron include red meat (the redder, the better), poultry, fish, eggs, nuts, dark chocolate, beets, dark leafy vegetables – especially spinach, chard, and broccoli – and whole grains like oats. If you struggle with iron deficiency, you can supplement with iron tablets and start drinking green juices. 

Zinc

Zinc is another source of crucial brain fuel. Meat is high in zinc, especially red meat, so try to include lean beef and bison as well as poultry in your diet. Wild venison is also an excellent source of healthy red meat if you have hunter friends or family members who can supply you with some deer steaks. Other foods naturally high in zinc are oysters, pumpkin seeds, and chickpeas.

Vitamin C

We know that vitamin C is good for us, and foods high in C should be in your diet. But the reason why vitamin C is so important for the brain specifically is because it contributes to normal brain functioning.

Foods highest in C include citrus fruits, berries and cherries, acerola cherry powder, pineapple, spinach, and watermelon. Garden of Life brand has a Memory & Focus combination, which is doctor-formulated and organically sourced with clean ingredients, including concentrated vitamin C from organic grape and wild blueberry extracts. 

Vitamin D 

This is literally the sunshine vitamin because it helps boost your mood and energy as well as cognitive function. Vitamin D is strongly correlated with mental health as well as mental energy and focus, especially neurological development, and D deficiencies could make way for a host of cognitive disorders and mental decline. So, take a break from the phone and computer and try to get some of that sunshine in every day. 

Foods high in D include fish, red meat, eggs, mushrooms, spinach, and dairy products. You can also supplement D with cod liver oil and vitamin D supplements like this D3. 

B-Complex

B vitamins are important and necessary to support brain function and energy, says Harvard nutritionist Dr. Uma Naidoo. She says the foods that naturally contain the different B vitamins include salmon, dark leafy greens, beans, lentils, brown rice, and sunflower seeds. 

The B vitamins assist in a wide range of physiological activities, including enzyme support, contributing to metabolic function by releasing energy from carbohydrates, and the transportation of oxygen and nutrients throughout the body. They also assist in energy circulation and the prevention of cancer and other diseases. Sufficient levels of B vitamins are critical for regular neurological functioning, and the brain suffers from B vitamin deficiencies. You can eat your B vitamins, especially through salmon and whole grains. If you can digest them, try incorporating whole grains like quinoa, oatmeal, and brown rice instead of white (and try to soak the grains in water for a while, if possible, even just 2-3 hours, before cooking to unlock the nutrients and make the grains softer and easier to digest). 

CoQ10

This compound is amazing for mental focus! CoQ10 serves to enhance cognitive function as well as mental focus and drive. CoQ10 stands for coenzyme Q10, and it increases mitochondrial concentrations and serves as an essential cofactor in electron chains in mental function, which basically means it supports the brain's physiology and mental focus. It also improves brain health and reduces brain fog. CoQ10 has even been shown to reduce symptoms of bipolar disorder and depression. It also supports cardiovascular function and reduces oxidative stress throughout the body. 

You can get Nature’s Sunshine Products CoQ10 here and Garden of Life Raw CoQ10. 

Omega-3 Fatty Acids

Studies show that omega-3 fatty acids have great benefits for cognitive stamina and connectivity, as well as to reduce the risk of dementia and cognitive decline. Some studies suggest that a deficiency in omega-3 polyunsaturated fatty acids may be a factor in ADHD and that those who were deficient in omega-3s showed less intensive symptoms of ADHD after omega-3 supplementation. 

Omega-3 fish oils can help with ADHD symptoms. You can take fish oils, such as cod liver oil, as well as increase fish consumption (try to avoid eating too much high-mercury fish, though, like mackerel, shark, swordfish, and ahi tuna). Try to eat fish at least twice a week, especially salmon, cod, trout, and sardines. Walnuts, olive oil, and avocados are also excellent sources of natural omega-3 fatty acids and, as foods in the beneficial Mediterranean diet, have been shown to support cognitive function and reduce cognitive decline. 

Potassium

Our brains need the mineral potassium because it helps our nerves to respond properly to stimulation; when electrical signals jump from cell to cell, potassium helps brain cells to communicate properly even with those cells further away from the brain. If you’re very deficient, you can supplement potassium. Besides the obvious bananas, foods high in potassium include avocados, potatoes, dried fruits, legumes, squash, broccoli, beet greens, and spinach. 

Protein Pump

Last but definitely not least, we need high amounts of quality protein if we want our brains to function. Not overkill, where you only eat chicken, protein shakes, and egg whites day in and day out, but healthy portions of protein with every meal (and afternoon snack) are highly recommended.

Meal Tips

Whatever time it may happen for you, I firmly believe that breakfast is the most important meal of the day because it sets the tone for your blood sugar and metabolism for the rest of the day. When you start your day with just a quick coffee like Lorelei in Gilmore Girls (ahem, the majority of working adults), or just a piece of fruit or a few bites of cereal, then you don’t get sustainable protein to fuel your brain and metabolism, which then leads to brain hunger and low blood sugar. Oftentimes, you end up reaching for empty edibles like chips, a cookie or three, or honestly whatever is closest on hand like that stale donut in the breakroom… All of these factors compromise brain focus, mental endurance, and attention span. 

So (drumroll)…easy meal ideas: 

• Breakfast: a protein smoothie with collagen and fruit, overnight oats with collagen and berries, Greek yogurt with berries and granola, scrambled eggs with sausage on avocado toast or stuffed in a wrap, or boiled eggs (easy to make in bulk ahead of time) with nut butter toast and banana.

• Lunch: wraps or sandwiches with fish or meat/poultry, Chipotle-style protein bowls, steak or chicken salad with sweet potato fries.

• Dinner: healthy protein and complex carbs with vegetables like a skillet scramble, stir-fry, taco/burrito bowl, salad with chicken or salmon and quinoa, fish or steak and roasted sweet potatoes. 

Closing Thoughts

Even if you aren’t able to get tested for deficiencies, if you at least know you aren’t eating much or any of the above-mentioned foods and/or not consuming much of the listed vitamins, then it would be a good idea to start introducing them into your daily routine. If you struggle with brain focus, don’t skip your vitamins! Make an effort to stay hydrated – set alarms for water breaks if you have to. Eat fresh fruit daily, if possible, to avoid blood sugar drops and sweet cravings while eating your natural vitamins! And lastly, break your fast with something tasty and nutritious so you don’t feel gypped out of good food and look for a snack an hour later.

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