Podcast Summary

Podcast: ADHD Women's Wellbeing Podcast
Host: Kate Moryoussef
Guest: Kelly Rompel, Holistic Pharmacist
Episode: From an EXPERT Holistic Pharmacist: THE BEST Supplements to take to help ADHD
Date: August 25, 2024

Episode Overview

This episode features a focused, practical discussion between host Kate Moryoussef and holistic pharmacist Kelly Rompel on supplements and holistic strategies to support women (and families) with ADHD. The conversation centers on how nutrition, genetics, and targeted supplementation can influence cognitive function, mood, anxiety, and overall wellbeing—especially in women navigating ADHD for themselves or their children. The discussion explores how understanding genetic predispositions and root causes can inform more effective, individualized approaches to mental and physical health.

Key Discussion Points & Insights

1. The Realities of Managing Diet and Nutrition with ADHD

• Balancing Perfection & Real Life:
  • Parents, especially mothers diagnosed after their children, often become hyper-aware of nutrition and its effects on behavior, leading to anxiety when unable to provide the "ideal" meal.
  • [02:31-04:07]
    • Kelly: “We just have to do our best and choose one meal a day where these kids are going to get a lot of nutrition, get them on some supplements, and let the rest go.”
    • Kate: Shares personal anxiety about knowing too much and witnessing the direct behavioral effects of food choices in her children.
  • Kate: “Sometimes I think in my head, I just wish ignorance was bliss.” (03:02)

2. ADHD and Anxiety—Why They So Often Go Hand-in-Hand

• Overlap and Genetics:
  • Anxiety is nearly universal among Kelly’s ADHD clients, often sharing root causes and genetic factors.
  • [04:41-07:08]
    • Kelly: “It is so rare that I work with an ADHD client that doesn't also have anxiety...there are some genetics involved.”
    • She introduces the COMT gene (“the worrier gene”), which when slow, can lead to an overabundance of neurotransmitters and increased anxiety.
    • Recognizes the wide presentation of ADHD due to this genetic variation.
  • “This blanket diagnosis of a dopamine deficiency for ADHD doesn't always show on the test.” (05:27, Kelly)
• Holistic Root Cause Approach:
  • Labs and genetics are key when anxiety seems untraceable, though lifestyle questions are always relevant:
    • “Whether it's emotional or whether it's biochemical, we have to look at all of it.” (06:50, Kelly)

3. The Role of Epigenetics and Environment

• [07:08-08:24]
  • Stressful life circumstances can exacerbate genetic tendencies toward anxiety and hypervigilance.
  • “I've noticed...when we tweak our habits...the anxiety is not all encompassing.” (07:38, Kate)

4. Specific Genes & Their Influence on Brain Chemistry

• COMT, MTHFR, GAD Genes:
  • [08:24-09:44]
    • The GAD gene affects tolerance to glutamic acid-containing foods; problems converting glutamic acid to GABA can fuel anxiety, sleep problems, and brain fog.
    • Highly processed protein powders, MSG, and soy can trigger symptoms in genetically susceptible individuals.

5. Supplementation for ADHD, Anxiety, and Focus

• When/How to Supplement GABA:

  • [09:44-10:06]
    • GABA supplements and practices like yoga can help in some cases, though it’s best to have guidance or at least pay attention to individual response.
    • “If you were to guess, GABA is a great supplement...but, of course, I'm not telling anybody to go take it, you know, because I can't give you advice without knowing your situation.” (10:06, Kelly)

• Other Supplement Recommendations:

  • [10:06-14:20]
    • Serotonin Support:
      • 5-HTP (with the caveat: avoid alongside antidepressants) can boost serotonin and melatonin for sleep.
    • Saffron:
      • Shown to outperform antidepressants for mood, especially helpful for PMS and perimenopause irritability/mood swings.
      • “Saffron is a really good supplement as well. It actually outdid antidepressants in studies.” (11:29, Kelly)
    • L-Theanine:
      • For calm focus, especially effective in clients with both ADHD and anxiety.
      • “I take L-Theanine every single day...that is a fantastic supplement for calm focus.” (11:57, Kelly)

• Top 5 Baseline Supplements (On a Budget):

  • [12:54-13:52]

    1. A good, comprehensive multivitamin (with selenium).
    2. B-complex vitamin: Directly impacts mood, focus, energy, and metabolism.
    3. Omega-3 (DHA & EPA): Animal-based sources preferred for better absorption (genetically, many don’t convert plant-based omegas well).
    4. Magnesium (glycinate): Best for brain function, large deficiency in ADHD population.
    5. Vitamin D: Especially important as genetic variation affects ability to synthesize from sunlight.

  • “Those are the baseline ones I recommend if someone wants to just get started on some good supplements.” (13:52, Kelly)

  • Vitamin D Nuance:

    • Many—regardless of sun exposure—cannot convert enough vitamin D (genetic issue). Kelly herself takes 5000 IU daily. (14:02)

6. Medication & Genetic Compatibility

• [14:20-16:27]
  • Pharmacist's Perspective:
    • Some do well on medication; for others, side effects outweigh benefits. Genetic insights can help match people to meds (or identify those who should avoid stimulants).
    • “A lot of times they will have that COMT gene that I was talking about...they already have an overabundance, potentially, [of] neurotransmitters. And then you throw a stimulant on top of that and bam, they're even more aggressive, they're more irritable, they're more anxious.” (15:23, Kelly)
    • In these cases, central nervous system-calming medications (e.g., guanfacine) often work better.
  • Kate: “Can you see on the genet[ics] what medication can help people? Like non-stimulant, stimulant?” (15:11-15:23)
  • Kelly: “Yes, I can see with genetics, like you might be better off getting more of a central nervous system sedating medication, a calming medication versus a stimulant.” (15:36)

Notable Quotes & Memorable Moments

• “We do our best.” (03:01, Kelly Rompel)
• “This blanket diagnosis of a dopamine deficiency for ADHD doesn't always show on the test.” (05:27, Kelly Rompel)
• “If you have a variant of this GAD gene...you're going to be more prone to a lot of anxiety.” (09:11, Kelly Rompel)
• “L-Theanine...that is one of the best supplements for [ADHD and anxiety] because that calm focus is so beneficial.” (11:57, Kelly Rompel)
• “Some people just go, you know what? It's just not worth it.” (on stopping medication due to side effects, 14:43, Kate Moryoussef)
• “Whether it's emotional or whether it's biochemical, we have to look at all of it.” (06:50, Kelly Rompel)

Timestamps for Key Segments

• 02:31–04:07 – Parenting, nutrition anxiety, and accepting imperfection
• 04:41–07:08 – ADHD & anxiety connections; role of genetics
• 08:24–09:44 – Genes that influence anxiety and food response, especially GAD gene
• 09:44–10:06 – GABA supplementation; natural ways to boost GABA
• 10:06–11:49 – 5-HTP, saffron, and the importance of knowing medication interactions
• 11:57–12:19 – Why L-Theanine is so helpful for calm focus
• 12:54–13:52 – Top 5 essential supplements for ADHD and anxiety support
• 14:02–14:20 – Vitamin D: who needs it and why
• 14:20–16:27 – Medication compatibility, genetic testing, and alternatives to stimulants

Takeaways

• Understanding Genetics Empowers Better Choices: Knowing genetic predispositions (COMT, GAD, MTHFR) can guide both nutrition and medication strategies, improving focus, calm, and mood in ADHD.
• Supplements Can Make a Difference: A foundation of a high-quality multivitamin, B complex, omega-3s, magnesium glycinate, and vitamin D is beneficial for many with ADHD/anxiety, even if genetic testing isn't accessible.
• Individualization is Key: There is no one-size-fits-all for ADHD—both supplementation and medication need to be tailored.
• Practical Compassion: Doing your best and letting go of perfectionism is crucial, both for your own mental health and your family’s wellbeing.
• Holistic Support Matters: Beyond supplements and medication, lifestyle practices (diet, movement, accepting support) remain foundational.

This episode offers actionable insights and reassurance for women with ADHD and parents of neurodiverse children, emphasizing personalization, compassion, and the power of knowledge in managing wellbeing.