The One Supplement I Recommend to Almost Every ADHD Client.
If there's one thing I find myself recommending in almost every first coaching session, it's this: Omega-3 fish oil.
It's not a magic pill, and I want to be clear about that. But the research behind omega-3 and ADHD is genuinely impressive, and in my experience working with clients, it's one of the simplest, most affordable changes you can make that actually moves the needle.
Why Omega-3 Helps the ADHD Brain
The ADHD brain is often running low on the raw materials it needs to function well. Omega-3 fatty acids specifically EPA and DHA — play a direct role in how your brain cells communicate with each other. They support dopamine signalling, reduce inflammation in the brain, and help with focus, emotional regulation, and impulse control. These are exactly the areas most of us with ADHD struggle with daily.
Several studies have shown that children and adults with ADHD tend to have lower levels of omega-3 in their blood compared to neurotypical people. Supplementing can help bring those levels up and many people notice a real difference within 6 to 8 weeks.
What Dosage Should You Take?
For adults, I generally suggest looking for a supplement that gives you at least 1000mg of combined EPA and DHA per day — ideally with a higher ratio of EPA to DHA. Some research suggests going up to 2000mg for more noticeable effects, but starting at 1000mg is a solid, safe place to begin.
What to Look for When Buying
Not all fish oil is created equal. Here's what to check on the label:
Look for the EPA + DHA content specifically: not just the total fish oil amount. A capsule might say "1000mg fish oil" but only contain 300mg of actual EPA/DHA. That's the number that matters.
Choose a brand that is third-party tested for purity, you want one free from heavy metals and contaminants.
Triglyceride form is better absorbed than ethyl ester form, worth checking if you want to get the most out of it.
Good brands available in the UK include Bare Biology, Wiley's Finest, and Nordic Naturals.
One Last Thing
Omega-3 is just one piece of the puzzle, but it's a great starting point because it's accessible, affordable, and backed by solid science. Pair it with some of the other strategies I share here and you'll start to build a real foundation for managing your ADHD naturally.
Want more tips like this? I offer a completely free 20-minute discovery call — no pressure, just a conversation about where you're at and how I might be able to help.
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