If you know someone with Adult ADD or ADHD please share this with them.

Attention Deficit Disorder (ADD) or Attention Deficit Hyperactivity Disorder (ADHD) affects approximately 4-5% of adults. It significantly impacts productivity, relationships, and quality of life.

Common Symptoms in Adults:

• Difficulty focusing or concentrating
• Frequent distraction
• Poor time management
• Chronic procrastination
• Forgetfulness in daily activities
• Difficulty organizing tasks
• Restlessness or excessive activity
• Impulsive decision-making
• Mood swings and irritability
• Poor stress tolerance
• Problems with relationships or jobs due to impulsivity

ADD/ADHD may have multifactorial causes including:

• Genetics
• Neurotransmitter imbalance: Primarily involving dopamine and norepinephrine, which regulate attention, motivation, executive function, and impulse control. Imbalances may manifest as deficiencies or dysfunctions in neurotransmitter receptors or transporters.
• Chronic inflammation: Systemic inflammation negatively affects brain function, contributing to cognitive impairment and behavioral issues.
• Oxidative stress: An imbalance between free radicals and antioxidants in the body, causing damage to cells and tissues, including neurons, leading to impaired brain function.
• Environmental toxins: Heavy metals (lead, mercury, cadmium), pesticides, herbicides, plastics (BPA), and other endocrine-disrupting chemicals (EDCs).
• Nutritional deficiencies: Specifically, deficiencies in omega-3 fatty acids, magnesium, zinc, iron, vitamin D, and B vitamins (especially B6, B9, and B12).
• Hormonal imbalances: Issues with cortisol, thyroid hormones, estrogen, progesterone, and testosterone can exacerbate ADD/ADHD symptoms.

Standard Medical Care

Common Medications and Side Effects:

• Stimulants (Adderall, Vyvanse, Ritalin): insomnia, appetite suppression, anxiety, hypertension, potential for abuse.
• Non-stimulants (Strattera, Intuniv): nausea, dizziness, fatigue, irritability, potential mood swings.

Lifestyle First Rx Approach

A holistic approach addressing underlying factors provides sustainable improvement in ADD/ADHD symptoms.

1. Optimal Diet

• Anti-inflammatory Mediterranean Diet: Emphasize vegetables, fruits, nuts, seeds, healthy fats, lean protein, and whole grains.
• Avoid: Sugar, artificial additives, food colorings, processed foods, gluten, dairy (for sensitive individuals).

2. Regular Exercise

• Cardio and Mind-body Exercises: 30 minutes/day moderate exercise; include yoga or tai chi for mindfulness.

3. Stress Reduction Techniques

• Mindfulness meditation, deep breathing, journaling, Cognitive Behavioral Therapy (CBT).

4. Sleep Hygiene

• Consistent bedtime routine, 7-9 hours nightly, limit screen use before bedtime.

5. Detoxification

• Specific Detox Strategies: Regular sauna therapy (infrared preferred), increase hydration with purified water, include detoxifying supplements like milk thistle, activated charcoal, chlorella, and N-Acetylcysteine (NAC) to enhance liver and kidney function and eliminate toxins.
• Reduce exposure to environmental toxins by choosing organic produce, avoiding plastic containers, using air and water filters, and regular household dust control.

6. Hormone Optimization

• Evaluate and balance thyroid, adrenal (cortisol), and sex hormones (testosterone, estrogen, progesterone) through lifestyle interventions, diet, stress management, or bioidentical hormone therapy if indicated.

Supplements for Adult ADD/ADHD

Pycnogenol® (French Maritime Pine Bark Extract)

Pycnogenol® is a patented standardized extract of French maritime pine bark (Pinus pinaster). It contains high levels of procyanidins, powerful antioxidants known to have anti-inflammatory and circulation-enhancing properties.

Several studies have indicated that Pycnogenol® may improve attention, cognitive function, and reduce hyperactivity by supporting brain health and neurotransmitter balance.

1. Improvement of Attention and Concentration:

• Pycnogenol may enhance blood flow and circulation to the brain, leading to better oxygenation and nutrient delivery, supporting cognitive performance.

2. Reduction in Oxidative Stress and Inflammation:

• Oxidative stress and inflammation can worsen ADHD symptoms. Pycnogenol’s antioxidant properties may reduce inflammation, protecting brain function and neurotransmitter balance.

3. Neurotransmitter Modulation:

• Pycnogenol may help balance neurotransmitter levels, particularly dopamine and norepinephrine, which are crucial in attention, motivation, and executive functioning.

Research and Clinical Evidence:

• Improved Attention and Hyperactivity​
  A double-blind, randomized study (Trebatická et al., 2006) published in European Child & Adolescent Psychiatry found Pycnogenol significantly improved attention, reduced hyperactivity, and enhanced visual-motor coordination in children and adolescents with ADHD.
• Antioxidant Effects​
  A review article (Rohdewald, 2018) highlighted Pycnogenol’s potent antioxidant properties, suggesting neuroprotective effects, enhanced cognitive function, and reduced inflammation in neurodevelopmental disorders like ADHD.
• Improvement in Adult Symptoms​
  Although most research has focused on children, anecdotal and preliminary clinical evidence suggest similar benefits in adults. Adults with attention deficits frequently report better concentration, decreased distractibility, and improved executive function after supplementation.

Recommended Dosage:

• Commonly studied dosages for adults range from 50 mg to 200 mg daily.
• Typical recommended starting dose: 100 mg/day divided into two doses (e.g., 50 mg in the morning, 50 mg in the evening) to maintain steady blood levels.

Safety and Side Effects:

Pycnogenol is generally considered safe and well-tolerated. Potential mild side effects may include:

• Digestive discomfort
• Headache
• Dizziness (rare)

Cautions:

• Those on anticoagulant medications should consult their doctor due to Pycnogenol’s mild blood-thinning effects.
• Always consult a healthcare provider before starting supplementation, especially if pregnant, nursing, or on other medications.

Pycnogenol vs. Generic Pine Bark Extract:

• Pycnogenol® is a standardized, patented product. Its consistency and quality are rigorously controlled.
• Generic pine bark extracts can vary significantly in their purity, potency, and bioavailability. Pycnogenol generally offers more reliable results due to its standardization.

Pycnogenol is a promising natural supplement for adults with ADD or ADHD symptoms due to its antioxidant, anti-inflammatory, and neurotransmitter-supportive effects. While more studies specifically in adults would strengthen recommendations, current evidence and anecdotal reports support its consideration as part of a holistic lifestyle-first approach.

If considering Pycnogenol, it’s advisable to work closely with a healthcare practitioner familiar with integrative medicine and ADD management.

Other Effective Supplements:

• Omega-3 fatty acids: Enhance neurotransmitter function, reduce inflammation. (Dosage: 1-3 grams/day EPA+DHA)
• Magnesium: Supports neurotransmitter release, relaxation, and cognitive function. (Dosage: 300-500 mg/day)
• Zinc: Essential for dopamine metabolism and neurotransmitter function. (Dosage: 15-30 mg/day)
• Iron: Important for dopamine synthesis, particularly if deficient. Test iron status before supplementation.
• Vitamin D: Enhances brain function and neurotransmission; deficiency common in ADHD. (Dosage: 1000-5000 IU/day based on blood levels)
• B Vitamins: Critical for neurotransmitter production, energy metabolism, and brain function. Consider comprehensive B-complex supplementation.
• L-Theanine: Enhances alpha brainwave activity, improves focus and calmness. (Dosage: 100-200 mg, 1-2x/day)

Testing for Nutrient Deficiencies and Toxins

• Nutrient Tests: Serum tests for Vitamin D, iron (ferritin), zinc, magnesium, Vitamin B12, and folate. Omega-3 index testing via blood spot.
• Toxin Tests: Heavy metal panels (blood, urine, or hair analysis), organic acid testing for exposure to pesticides and other chemical toxins, urine testing for BPA and other plastics.

Lifestyle First Rx Homework

• Week 1: Begin dietary journaling and reduce processed foods and sugar.
• Week 2: Introduce daily exercise and mindfulness practice.
• Week 3: Implement sleep hygiene protocols.
• Week 4: Begin detoxification regimen; consider Pycnogenol and essential supplements based on deficiency testing results.

No information in this newsletter should be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the US FDA and are not intended to diagnose, treat, prevent or cure any disease.