My Personal ADHD Stack
Need to Have
The supplements in this section contain nootropics for optimization of the brain that cannot be obtained from diet or any other means. For this reason, I consider them 'need to have'.
Why it's my base:
It covers the core pathways I want "always on":
- Citicoline (250 mg) Choline from citicoline is converted into acetylcholine, the neurotransmitter that drives memory and attention. It also maintains phosphatidylcholine, a key lipid for fast neural signaling.
- Phosphatidylserine (100 mg) By strengthening neuronal membranes, phosphatidylserine improves receptor activity and supports efficient synaptic communication.
- Lion's Mane Mushroom (500 mg) This mushroom boosts nerve growth factor (NGF). Higher NGF levels promote neural repair and long-term plasticity.
- N-Acetyl L-Tyrosine (175 mg) Under stress, the brain consumes dopamine and norepinephrine faster. NALT supplies the precursors needed to maintain those neurotransmitters.
- Maritime Pine Bark (75 mg) The polyphenols in pine bark enhance cerebral blood flow, improving oxygen delivery while also protecting neurons through antioxidant activity.
- Bacopa (150 mg) Regular use modulates stress pathways and enhances memory consolidation during learning.
- L-Theanine (100 mg) This amino acid increases alpha-wave activity, creating a state of calm focus without reducing alertness.
- B6, B9, B12 (clean forms) Together, these vitamins drive neurotransmitter synthesis, keep homocysteine in check, and preserve myelin integrity for stable brain signaling.
What changed for me:
Effect: Smoother task-switching, steadier focus during deep work, and less mental fatigue in the late afternoon. Feels more like an elevated baseline than a temporary spike.
How I take it: 2 capsules on waking.
Energy All Day / Less Crashes — Performance Lab Energy
Mitochondria layer for ATP production
This is my ATP stack. It helps power your energy producing cells - for me this leads to less stimulant crashes:
- ALCAR (500 mg) Moves fatty acids into mitochondria so they can be burned for energy, and provides acetyl groups the brain uses to make acetylcholine for focus.
- MicroActive CoQ10 (100 mg) Supports the electron transport chain, the process cells use to convert food into usable energy (ATP).
- BioPQQ (10 mg) Stimulates the creation of new mitochondria, expanding the cell's capacity to produce energy.
- Bio-Enhanced R-Lipoic Acid (100 mg) Recycles antioxidants that protect cells and improves the way glucose is used inside mitochondria.
- Magnesium Malate (60 mg) Provides magnesium, an essential cofactor for enzymes that drive energy production.
- BioPerine (2.5 mg) Increases absorption so the other compounds are more effective.
What I feel:
Dramatically reduces stimulant crashes, and works synergistically, helping ADHD meds work better (for me). I consider this a must have.
How I take it: 2 caps in the morning.
Deep Repair — Performance Lab Sleep
Circadian layer for recovery optimization
Sleep is non‑negotiable for dopamine stability:
- Montmorency Tart Cherry (500 mg, 50:1) Provides natural melatonin to regulate sleep cycles, along with anthocyanins that reduce inflammation and support recovery.
- L-Tryptophan (200 mg) Converts into 5-HTP, then serotonin, and finally melatonin. Magnesium acts as a cofactor in this pathway, helping the brain make these sleep-related chemicals.
- Magnesium (100 mg: bisglycinate, taurate, NutriGenesis) Promotes calm through GABA activity, relaxes muscles, and supports the natural drop in blood pressure before sleep.
- Lemon Balm (200 mg) Reduces breakdown of GABA, easing mental chatter and helping the brain settle before sleep.
What I feel:
Faster sleep onset, fewer night wakings, and I wake without that melatonin hangover.
How I take it: 2 caps ~45 minutes before bed (I'll go to 3–4 after very taxing days).
Nice to Have
These supplements address deficiencies that are common in ADHD, but their benefits can also be obtained through diet, which is why I consider them 'nice to have'.
Structural Support — Performance Lab Omega‑3
Membranes & resolution layer
Each serving (3 softgels) provides 540 mg DHA and 270 mg EPA in a natural 2:1 ratio, delivered in triglyceride form for high bioavailability.
- DHA (540 mg) Enriches neuronal membranes, increases fluidity, and improves receptor function — supporting faster cognitive switching, memory, and long-term brain plasticity.
- EPA (270 mg) Regulates inflammatory pathways, improves blood flow, and stabilizes the brain's environment — supporting mood balance and stress resilience.
What I feel:
Not much to say — it's fish oil. But the research is clear: it stabilizes mood, reduces inflammation, and supports long-term brain health.
How I take it: 3 softgels with the first meal (consistency > dose spikes).
Microbiome Support — Performance Lab Prebiotic
Gut–brain axis & nutrient absorption
Prebiotic Fiber (Inulin + FOS, 2 g)
- Reaches the colon intact, where it selectively feeds Bifidobacterium and other beneficial gut bacteria.
- Supports regular digestion, improves gut comfort, and promotes a balanced immune response.
- A healthier gut environment often translates into a clearer, more stable headspace.
What I feel:
Less distraction from stomach aches, and stimulants don't upset my stomach as much.
How I take it: 3 capsules with the first meal and water.
Cofactor Layer — Performance Lab NutriGenesis Multi
Broad-spectrum micronutrient support
Role:
Broad-spectrum micronutrient support for neurotransmitter synthesis, energy metabolism, and cellular repair.
Why I use it:
This formula provides the full spectrum of B-vitamins needed for dopamine and acetylcholine production, along with minerals like magnesium, zinc, and selenium that serve as cofactors for energy metabolism, neurotransmission, myelin stability, and antioxidant defense. Together, this helps maintain steadier mood, more reliable focus, and better resilience under stress.
NutriGenesis Advantage:
The vitamins and minerals are grown in a matrix of probiotics, prebiotics, and enzymes, which makes them closer to the form found in whole foods. This improves absorption and bioavailability compared to standard synthetic multivitamins, meaning the nutrients are more effectively used by the body.
Mechanistically:
- B6, B9, B12 help control methylation, lower homocysteine, and support the production of brain chemicals like dopamine and serotonin.
- Magnesium, zinc, and copper act as helpers for enzymes that make energy and keep nerve signals working properly.
- Selenium and manganese protect brain cells by strengthening antioxidant defenses.
- Broad coverage of vitamins and minerals lowers the chance of small deficiencies that can reduce focus and stress resilience.
What I feel:
Mostly the quiet confidence that I'm not missing any critical micronutrients — and that they're actually being absorbed.
How I take it: 2 capsules with my first meal (the formula is designed for daily use with food).
Filter My Stack
Filter by mechanism or effect to explore different components
Acetylcholine System
Memory formation and attention
Dopamine Pathways
Motivation and reward signaling
Mitochondrial Support
Cellular energy production
Membrane Integrity
Neuronal structure and signaling
GABAergic Calm
Sleep and stress management
Gut-Brain Axis
Digestive and cognitive connection
Methylation & Cofactors
Neurotransmitter synthesis, myelin, homocysteine control
Neuroplasticity
Brain adaptation and growth
Complete Stack
All components and mechanisms
My Simple Daily Rhythm
Morning — Foundation & Drive
Mind Lab Pro — 2 caps (empty stomach)
Performance Lab Energy — 2 caps in the morning
Performance Lab Omega-3 — 3 softgels with first meal
Performance Lab Prebiotic — 3 caps with first meal
Performance Lab NutriGenesis Multi — 2 caps with first meal
Night — Repair & Reset
Performance Lab Sleep — 2 caps, 45 minutes before bed
On very taxing days I'll scale to 3–4 caps for deeper recovery