Navigating Adult ADHD — Episode #156 Summary

Episode Title: Supplements for ADHD – What I Take & Why
Host: Xena Jones
Date: March 9, 2026

Episode Overview

In this no-nonsense episode, Xena Jones takes on a frequently asked listener question: “What supplements do you take for ADHD, and why?” Blending personal experience, practical advice, and science-backed research, Xena breaks down her daily supplement routine, as-needed helpers, and essential considerations for adults navigating ADHD. With her trademark humor and approachability, she offers listeners a realistic look at how supplements can be a useful—though not magical—tool in the ADHD toolbox.

Key Topics & Insights

Understanding Supplements in the ADHD Toolbox

• Supplements are not a cure-all:
  “Supplements are not a magic bullet. They are a tool that you can have in your ADHD toolbox. They help the rest of our ADHD tools to work more smoothly.” (02:24)
• Supplements are to support brain function and regulation rather than replace ADHD medication or healthy lifestyle practices.

The Sparkly ADHD Brain & Neurotransmitters

• Analogy:
  “If you were to think of your neurotransmitters as little courier pigeons delivering dopamine, norepinephrine and serotonin... When the nutrients are low, the pigeons get tired, they get distracted. Occasionally they wander off and start eating snacks.” (03:35)
• ADHD brains typically have challenges with dopamine regulation, and certain nutrients are vital in building and activating these neurotransmitters.

The Five Core Supplements Xena Takes

1. Omega-3 Fish Oil (High in EPA & DHA)

Timestamps: [05:09–09:58]

• Why: Supports brain cell communication and dopamine regulation; linked to improved attention, emotional regulation, and impulsivity.
• Dosage: Xena takes two capsules aiming for ~1,000 mg of EPA per day.
• Effect Timeline:
  “This takes roughly 6 to 12 weeks to notice an effect...You have to build it up in your system.” (08:02)
• Xena’s Tip: Take it in the morning with breakfast.

2. Magnesium Glycinate

Timestamps: [09:59–13:37]

• Why: Known as the “calming mineral,” it supports nervous system regulation, sleep, muscle tension, and emotional reactivity.
• Form: Magnesium glycinate is gentler on the stomach and more absorbable.
• When: Taken at night, around 1 hour before sleep.
• Personal Impact: “I definitely think it helps with my sleep for sure.” (12:38)

3. Creatine

Timestamps: [13:38–18:56]

• Why: Supports brain energy, cognitive performance, and reduces brain fog. Especially beneficial for women 35+ (per Dr. Stacy Sims).
• Xena’s Practice: Mixes a scoop with electrolytes and drinks it first thing in the morning.
• Quote:
  “Creatine really helps with our brain. Creatine is so fucking good for the brain.” (14:03)

4. Electrolytes

Timestamps: [18:57–23:49]

• Why: Hydration is critical for neurological function. Electrolytes (sodium, potassium, magnesium) help with focus, energy, and nervous system regulation.
• Routine: Drinks electrolytes (with creatine) first thing in the morning for improved alertness.
• Tip for Stimulant Users: Helps offset dry mouth, a side effect of ADHD medications.

5. B Vitamins (B6, B9/Folate, B12)

Timestamps: [23:50–29:31]

• Why: Essential for dopamine and serotonin creation. Low B vitamins can mean low mood, fatigue, and irritability.
• Caveat: Only supplements based on blood work; optimal, not just “normal,” ranges matter.
• Advice:
  “Do a bit of your own research there to know what are the optimal levels...noticed some difference.” (28:19)

As-Needed Helpers

Timestamps: [29:32–33:24]

• L-Theanine:
  Acts as a “chill pill,” enhances calming alpha brain waves, helps with anxiety and racing thoughts.
• Ashwagandha:
  Supports cortisol (stress hormone) regulation and improves sleep during high-stress times.
  • “Definitely takes the edge off when there are too many browser tabs in life open, shall we say?” (31:47)
• Iron (by testing only):
  Commonly low in ADHD, essential for dopamine synthesis. Must test and aim for optimal ferritin levels (70–100ng/mL), not just “in range.”
  • “Normal range is not the same as optimal range. Hear me when I say that.” (32:53)

Practical Considerations & Quality Control

Timestamps: [33:25–39:55]

• Supplements ≠ Medication:
  “They’re kind of like a support crew. They’re not the main character.”
• Medical Guidance:
  Always consult your GP/psychiatrist before starting supplements, especially for interactions (e.g., Vitamin C may counteract some stimulant meds). (35:14)
• Quality Matters:
  “Cheap fish oil equals cheap results. Magnesium oxide does nothing except help you go number twos.” (36:03)
  • Xena recommends iHerb for products and reviews.
• Tracking Progress:
  Use a calendar in the bathroom to track supplement start dates and note changes in sleep, mood, anxiety, brain fog, etc.
  • “Keep a calendar on the toilet wall and track things, right?” (38:59)
  • “Keep it focused on good enough rather than perfect.”

Notable Quotes & Memorable Moments

• “Kale or no kale. Nutrients help our brains to function better.” (05:01)
• “When electrolytes are good, my brain feels switched on instead of kind of glitchy.” (21:53)
• “Keep a calendar on the toilet wall. That was gold. I love it. My brain is hilarious.” (39:01)
• “These supplements don’t turn me into a completely different person. They just help me feel a little bit more like me...the regulated, resourced, grounded version.” (40:48)
• “Don’t go out and buy every single thing I said here, right? Do one at a time, introduce them slowly.” (42:10)

Timelines: Quick Reference

• [03:35] — Explains neurotransmitter analogy and dopamine's role
• [05:09] — Begins supplement rundown with Omega-3
• [09:59] — Discusses magnesium glycinate
• [13:38] — Explains creatine’s role in brain health
• [18:57] — Focus on hydration and electrolytes
• [23:50] — Breakdown of B vitamins and testing
• [29:32] — Shares “as needed” supplements (L-Theanine, Ashwagandha, Iron)
• [33:25] — Medical advice, quality, and tracking tips
• [38:59] — How to practically track supplement impact
• [42:10] — Guidance on introducing supplements one at a time

Final Advice

• Start slowly and track results
• Prioritize Omega-3, Magnesium Glycinate, and Creatine (in that order) if choosing where to begin
• Supplements are helpful, but not replacements for holistic management and medication
• Talk to your healthcare provider, especially regarding blood levels and potential interactions

This episode is a practical masterclass for adults considering supplements to support their ADHD brain—honest, evidence-informed, and peppered with Xena’s signature humor and realness.