Holistic Approaches for Women with Late-Diagnosed ADHD
Disclaimer: I am not a medical professional, simply a late diagnosed adhder with a love of research. I am a credentialed ICF coach and my aim is to collate & share my findings with others, to build the community we wish to see.
For those of us who finally got an ADHD diagnosis as adults, the second sentence often includes 'so, let's talk about medication'.
Now, don’t get me wrong—meds can work wonders. But what if you’re curious about taking a more holistic route? The journey to figuring out ADHD in adulthood, especially as women, can feel like untangling a thousand knotted threads, each looped through different parts of our lives.
Here, we'll dive into alternative or supplemental paths to managing ADHD that respect the whole, vibrant, complex you—from lifestyle adjustments to functional medicine. This isn’t about abandoning what works, but exploring what else is out there and gathering more data for you to make educated decisions for you.
Understanding Neurodivergence & The Role of Natural Remedies for ADHD
Let's call it like it is: the typical approach to ADHD centers around medication. And for many, it certainly helps! Medication can be part of the toolkit without being the whole toolbox.
Getting diagnosed as an adult—especially as a biological woman—isn’t just a medical moment; it’s often a life reframe.
The late ADHD diagnosed woman ends up piecing together why certain things have always felt harder, why all those crafted survival strategies, and why the exhaustion never seems to end. Many of us have simply been surviving. For women especially, taking a holistic approach can address coexisting issues, like hormonal changes [think: getting diagnosed with ADHD & PCOS & PreDiabetes] or chronic stress [think: development of a nervous tick or random outbursts of shingles], that can make ADHD symptoms feel even more pronounced.
It would be remiss if I didn't mention that, for women specifically, the science is only now just catching up with us. ADHD has long been thought to be a boys' disorder, and a white western boy at that. So, with decades of science on ADHD, nearly none of it is customized to women.
Shockingly, once again, the unseen, unheard, misdiagnosed, and abandoned. [If you want to delve into this much more deeply, come to one of my free, virtual masterclasses]
When I was diagnosed, by the absolute luck of the draw, I was working with a functional medicine doctor who said, well! now that we know about the pre diabetes, adhd and pcos, we have a few options. holistic supplements and lifestyle changes, medication or a little of both. what do you think?
BLESSINGS for her ease in communicating my options without judgement, I felt safe enough in her hands to say lifestyle changes for a few months and we can reassess later. Thus, my blood-work-every-few-months regimen began and I can honestly say, my symptoms have lessened.
By slowly adjusting daily movement, diet, supplementation, and down regulation techniques I have noticed:
less inflammation [visible by my moon face dissipating]
eating actual breakfast = not yawning all morning, not having to rely on my singular cup of coffee to hold me up, way better cognition, can feel hunger pangs [rarely did previously]
slowly & steadily losing weight [primarily pcos belly]
stronger nails [only matters because ruining my weak nails was my fave stim]
less mental cacophony
odd, but noticeable, less scalp eczema aka dandruff
Importance of Daily Movement for ADHD
Science backs it: exercise boosts dopamine and endorphins, chemicals that ADHD brains are perpetually craving. Movement isn’t just about getting in shape; it’s about tapping into that rush of focus and emotional steadiness that so many of us with ADHD yearn for. Daily walking is often lauded as one of the best ways to regulate emotions, turn down mental noise, reduce anxiety and even turn the dial down of depression. What I've found is that, it doesn't take much to make an impactful change, it mainly necessitates rigor in keeping up with it. Which I know, can be dicey. Luckily, walking also tickles that endless search for dopamine.
I'm not saying to become a gym rat! Just pick something that feels fun. Dance in the kitchen, go for a short walk [for me: two 30min. walks = 10K step goal], or roll out a yoga mat and stretch. It’s not about high-intensity anything; it’s about consistency and gifting your brain that regular dopamine snack it needs.
It's about getting creative with ways to add low impact, cortisol regulating, dopamine inducing activity throughout each day. Set yourself up for success though, maybe that's pinging your work wifey to dance to the same song, placing your walking shoes next to your desk as a visual reminder, putting a phone alarm for each day during your lunch to remind you to walk for 30. Whatever works for you, do it; yes, it may take a few iterations to find just the right set up for you.
Targeted Nutrition & Supplements
Food is fuel, and some nutrients are especially helpful for ADHD brains. Omega-3s, magnesium, zinc, and B vitamins are all on the list for supporting focus, emotional regulation, and energy. The truth is, especially in the West, much of our food is sprayed with chemicals like glyphosate, our soil is weakened, our water has been rid of necessary trace minerals - these changes over time have ensured our bodies tend to be inflamed + without needed nutrients. Without our knowledge [often].
With this in mind, and as I researched more about what overlaps my triple diagnoses have, I have made several diet adjustments.
Added in red meat, particularly around menstrual week. I bit the bullet and now have a pasture raised, local meat delivery [here's my link if you like].
Added in fermented food, mainly eating more yogurt as a snack.
Made time for a real breakfast daily and with at least 30g of protein. The bigger adjustments for me were adopting the taste buds for cottage cheese and nutritional yeast as additions to eggs, for example, because they're stocked with protein.
Added in more vegetables. So a few things changed for me here: 1. I bit another bullet and signed up for a seasonal, local CSA to get weekly veggies delivered and 2. I repp my veggies immediately upon delivery so that I will actually use them. Everything, of course, in clear glass containers.
80/20 rule when it comes to sugar and carb intake. Doing the best I can! Biggest difference, little to no snacking after dinner.
Added in more teas like green, spearmint, nettle, lemon balm.
Supplements
If you’re curious about supplements, start slow and talk to a professional [which I'll chat about in the next section].
Based on what I noted earlier, most of us [humans] are woefully nutritionally deficient, it would be stellar if you first got blood work completed under the supervision of a doctor so you can work together in filling those gaps.
Not everyone needs the same things!
Another note that's especially for biological women, is that have two rhythms that we run on → circadian [as everyone knows] and infradian [which nearly no one knows]. The infradian rhythm is the biological female's 28 day cycle, which is made of 4 distinct weeks. This is vital to incorporate because, when we add in the layer of ADHD, it becomes more of a maze to finagle through.
To set ourselves up for success, without the backing of sufficient scientific case studies on the female body as it pertains to adhd + menstrual cycle, we must to connect the dots for ourselves. Doubly vital is for the adhd woman to work with a functional doctor and/or endocrinologist, in order to course correct our body chemistry to work for us. [Again, I go a bit more into this with my free masterclasses].
With all that said, here's a list of what I supplement, per my doctors' recommendations based on my blood levels:
MG L Threonate [there are 7 types of magnesium, L threonate is for cognition]
D3 & K2
Inositol
Zinc
Vervain or St Johns Wort [for feelings of depression]
CoQ10
Elemental lithium orotate [the trace mineral from the Earth, not the lab; I use this during my ovulation week, when my mental state is truly dicey]. Here's some more info on it.
Remember, these are here to support—not replace—healthy eating habits!
Working with a Functional Medicine Doctor or Endocrinologist
Functional medicine takes a different path—it’s all about digging for the root cause, not bandaging the surface level symptoms. This approach is a game-changer for women managing ADHD alongside other health quirks like hormonal shifts or adrenal fatigue. Functional medicine practitioners explore things like nutrient levels and hormonal balance often using blood work, to help you uncover possible underlying causes of those ADHD symptoms. Since I lived in Colorado when I received my diagnoses and didn't have health insurance, I paid out of pocket for the fairly affordable Telehealth app called Circle Medical; which is where I was matched with a black female functional doctor.
Consider getting blood panels and testing for things like hormone levels and adrenal health. Instead of supplementing based off ADHDTok or rabbit holing down YouTube channels, know what your individual body's levels are and where they should be to function optimally. THEN, begin supplementing and adjusting diet for 30 to 90days and get another panel done to see what's changed for the better. Always done alongside your doctor, so you can become a better advocate for yourself and be armed with knowledge. Understanding where your body might need a bit more support may be more pivotal than anything else in your health journey.
Here's a great start for the blood panel [this may be overwhelming, my point is for you to copy/paste this and share with your doctor if they show confusion or resistance to your request]:
1. General Health Markers
Complete Blood Count (CBC): Checks for anemia or infection.
Comprehensive Metabolic Panel (CMP): Assesses kidney and liver function, as well as electrolytes.
Thyroid Panel (TSH, Free T3, Free T4): Evaluates thyroid function, as thyroid issues can mimic or exacerbate ADHD symptoms.
Lipid Panel: Assesses cholesterol levels for cardiovascular health.
2. Nutrient Levels
Vitamin D (25-Hydroxyvitamin D): Deficiency is common among black individuals due to melanin reducing vitamin D synthesis from sunlight. Low levels can affect mood and energy.
Iron and Ferritin: Low levels are common in menstruating women and can affect focus, energy, and cognition.
Vitamin B12 and Folate: Deficiencies can cause fatigue, cognitive issues, and mood changes.
Magnesium: Important for brain function and stress regulation; deficiency is linked to ADHD.
Zinc: Plays a role in dopamine regulation and is often low in people with ADHD.
Calcium and Phosphorus: Evaluates bone health and overall mineral status.
3. Hormonal and Metabolic Health
Cortisol (AM and PM): To check for stress regulation and adrenal health.
Sex Hormones (Estrogen, Progesterone, Testosterone): Imbalances can affect mood and cognition.
Insulin and HbA1c: Checks for blood sugar regulation and insulin resistance, which can impact ADHD symptoms.
4. Inflammatory Markers
C-Reactive Protein (CRP) or hs-CRP: Assesses inflammation, which can be linked to chronic conditions and brain health.
5. ADHD-Specific Considerations
Omega-3 Index: Evaluates levels of essential fatty acids, which are often low in individuals with ADHD.
Homocysteine: Elevated levels can indicate B-vitamin deficiencies.
6. Optional Tests
Food Sensitivity or Allergy Testing: If you suspect food intolerances that might exacerbate ADHD symptoms.
Genetic Testing (MTHFR Mutation): If you have trouble metabolizing folate, supplementation with methylated folate might be necessary.
Knowledge of Comorbidities and How They Impact ADHD
ADHD in women often goes hand-in-hand with conditions like anxiety, depression, thyroid disorders, or hormonal imbalances. Knowing that these issues can intensify ADHD symptoms gives a more holistic view of what’s really going on—and helps prevent that feeling of What’s wrong with me? from taking over. Personally, the relief from feeling something is definitely wrong with me is why I'd recommend getting an official diagnosis, even if you innately know you 're working with some neurodivergence.
Acknowledging coexisting conditions can clarify why neurodivergent management often feels so complex, especially when we're aiming for natural remedies for adhd. When taking steps to support those other areas — like thyroid health or nervous system regulation — lightening the cognitive load can result in ADHD being easier to handle. For women, long term misdiagnosis has meant that feelings of inadequacy, uncertainty, shame, guilt, perfectionism have turned inward after years of repression. Years of repressing the adrenaline related hormone, cortisol, is only now starting to show scientifically, how deleterious to our bodies repression is. Here's how long term cortisol release can express in the body after years of repressing feelings →
But, Vik, why don't we know about this?
Because women, historically, remain unstudied! Particularly true for studies of women when pregnant, breastfeeding or in perimenopause. Because also, ADHD in the female body has only started being researched in the last few years [think, C19 era].
Lifestyle Changes for Sustainable ADHD Management
On Routine: I work primarily with late adhd diagnosed women often in group containers, but 1:1 as well. And one of the first things these women want is a semblance of routine, because it gives them feelings of control, confidence, order, mental ease.
I take umbrage with the limiting and self defeating connotations that come with 'routine.' Where, if I miss one step in my routine, I'm out of the game! Lost! Pure chaos reigns! I am stupid as a result and why do I even bother? This, simply will not do.
I believe a safety line is great, like that rope that sits wayyyy far out from the shoreline with buoys signaling to us that this is far enough! Yet it's flexible in that, it sits on water and ebbs and flows with it. I prefer the idea of the words 'rhythm and ritual' over routine. I mean, be honest, how did your body respond when you just read those two words?👀 I imagine, a touch more relieving or freeing than the stuffy, starchy, sharply edge ROUTINE!
Think flexible, not rigid. Having small rituals like crafting morning coffee or a daily walk with a fave playlist or stretching in the sunlight can bring a sense of grounding, which is especially helpful when ADHD makes things feel a bit chaotic.
Rhythm within your day means that even if something knocks you well off course, you have a toolkit of resources that are crafted for you, by you, to find success and progress in any moment. Now that, is what I'm talking about!
On Sleep: the holy grail of ADHD management. Quality sleep directly impacts focus, mood, and resilience. A few small adjustments to a bedtime RITUAL 😉 , like dimming the lights and putting away screens an hour before bed or brain dumping, can really set you up for more peaceful sleep and a sharper mind. I've recently added a grounding mat to my sleeping world and its doin it's thing!
On Mindfulness: which may sound trendy, I get it, but it’s worth it. Try box breathing, short meditations, EFT, or journaling as tools to be present in the moment. These simple practices help with emotional resilience, reducing overwhelm, and creating a bit of mental space. Best of all, they directly combat chronic cortisol release by down regulating your nervous system. #Bless
On Movement: Aerobic exercises are highly beneficial for individuals with ADHD as they promote increased oxygen flow to the brain, helping to improve focus, attention, and overall cognitive function [Sunshine City].
Personally, I've found that walking 10K steps [30mins, twice daily and especially with my weighted vest] is great for my focus, weight lifting feels fulfilling [especially when I gift myself with sauna time afterward], playing volleyball feels fun and the time flies by. Daily movement is imperative for our ADHD brains to course correct from rabbit holes, hyperfocus, and boredom.
Managing ADHD is a journey that’s never one-size-fits-all. If you’re newly diagnosed or just dipping your toes into holistic approaches, remember: this is about finding what makes you feel most alive and capable. Take what feels right, leave what doesn’t, and know that it’s okay to mix and match strategies to find the blend that works for you.
So, start small. Chat with a trusted professional [hi, let's chat!] , try out a new rhythm or ritual, and give yourself grace as you explore this path.
You’re not aiming for perfection; you’re aiming for empowerment.
Hey, I’m Viki; a lass of many facets. TLDR: I’m a resilience coach empowering neurodivergents from living in states of TENSION to living in a state of INTENTION. As a trauma informed practitioner, I support people through coaching, somatic guidance and communal events.
I may receive a commission for links shared in a blog, podcast, or newsletter. You don’t have to use these links, yet I’d be grateful if you chose to! Thanks again for your support, I hope you find any aOc content supportive, insightful, and/or helpful!
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