AuDHD Supplement Stack

Phase 1 Foundation Weeks 1–4 · One supplement per week · Start at half dose if sensitive

#	Supplement	Recommended Product	Dose / Timing	Supply	Price	Per Day	Why This Pick · Notes	Buy
1	Magnesium Glycinate 3-in-1 · Glycinate / Malate / Citrate ADHDAutismSleepSensory	Nutrition Geeks Magnesium Glycinate 3-in-1 · 1800mg · 384mg elemental · 90 vegan caps · UK Made	2 caps/day ~384mg Evening	3 months	~£10	~11p	Cofactor for GABA synthesis — directly addresses the GABA/glutamate imbalance in AuDHD. RCTs confirm Magnesium + B6 combination outperforms magnesium alone for ADHD symptom reduction. Glycinate is the brain-crossing form; malate supports Krebs cycle energy. Evening dose supports sleep onset — particularly valuable given the delayed melatonin rhythm in AuDHD.	Amazon UK
2	Vitamin D3 + K2 4000 IU D3 · 100mcg K2 MK-7 AutismADHDMitochondrial	Unicorn Brands D3 4000 IU + K2 MK7 · 365 tablets · 1-year supply · 14,000+ reviews · UK Made	1 tablet/day 4000 IU Fatty meal	12 months	~£12	~3p	Near-universal deficiency in ASD and ADHD cohorts. D3 supports serotonin synthesis genes, modulates neuroinflammation and is a critical cofactor for mitochondrial biogenesis — the energy system that AuDHD masking and processing depletes. Systematic reviews confirm meaningful improvements in sub-outcomes with correction. Best value D3/K2 on Amazon UK.	Amazon UK

Phase 2 Brain & Gut Weeks 4–8 · Allow 8 weeks to assess gut and attention effects

#	Supplement	Recommended Product	Dose / Timing	Supply	Price	Per Day	Why This Pick · Notes	Buy
3	Omega-3 High EPA 660mg EPA + 440mg DHA · 2:1 ratio ADHDAutismGutNeuro	Nutravita Omega-3 2000mg · 660mg EPA + 440mg DHA · 240 softgels · 4-month supply · 27,000+ reviews · UK Made	2 caps/day 2000mg total With meal	4 months	~£14	~12p	The most researched supplement for ADHD — meta-analyses confirm high-dose EPA improves attention when baseline levels are low. EPA resolves neuroinflammation, restores gut barrier integrity and reduces central sensitisation. The 2:1 EPA:DHA ratio is specifically the evidence-based target for neurodevelopmental conditions. DHA supports myelin and synaptic structure critical for long-term brain health.	Amazon UK
4	Multi-Strain Probiotic Lactobacillus + Bifidobacterium · 50B CFU Gut-BrainADHDAutism	Optibac Probiotics Every Day · 30 capsules · Multi-strain · L. acidophilus + Bifidobacterium · UK clinical standard	1 cap/day 50B CFU Morning fasted	1 month	~£15	~50p	Gut dysbiosis is confirmed in ASD with a distinct bacterial signature — reduced Bacteroidetes, Faecalibacterium and Lactobacillus. Meta-analysis shows greater probiotic improvement in ADHD than ASD, with 8-week interventions most effective. Targets gut barrier repair, SCFA production and the neuroinflammation driving brain fog and sensory amplification. Start at lower CFU and build if gut-sensitive.	Amazon UK

Phase 3 Oxidative Stress & Sleep Weeks 8–12 · Targets glutathione depletion, GABA/glutamate balance and sleep quality

#	Supplement	Recommended Product	Dose / Timing	Supply	Price	Per Day	Why This Pick · Notes	Buy
5	NAC N-Acetyl Cysteine 600mg AutismOxidativeADHD	Solgar NAC NAC N-Acetyl-L-Cysteine 600mg · 60 vegan vegicaps · Soy-free · Benchmark quality	1–2 caps/day 600–1200mg With food	1–2 months	~£22	~37p	Dual mechanism uniquely valuable for AuDHD. As glutathione precursor it directly addresses the confirmed oxidative stress and glutathione depletion in ASD — protecting prefrontal cortex and hippocampus from long-term ROS-mediated damage. As glutamate modulator it reduces the GABA/glutamate imbalance — confirmed to reduce irritability in ASD RCTs. Critical for the dementia prevention pathway.	Amazon UK
6	L-Theanine + B6 400mg L-Theanine · with Vitamin B6 ADHDAutismSleepSensory	New Leaf Products L-Theanine 400mg + Vitamin B6 · 120 vegan caps · 2-month supply · B-Corp certified · Amazon's Choice	1 cap/day 400mg Evening or AM	2–4 months	~£14	~12p	One of the cleanest evidence bases for AuDHD. RCTs confirm L-theanine improves sleep quality and sustained attention in ADHD. Increases alpha brain waves and GABA activity — directly addressing GABA/glutamate imbalance without sedation. The included B6 compounds the effect via GABA synthesis cofactor activity. Particularly valuable for the hyperarousal state common in AuDHD evenings. 900+ bought monthly.	Amazon UK

Phase 4 Long-term Brain Health, Methylation & Allostatic Load Week 12+ · The dementia prevention and burnout resilience layer · Introduce one at a time

#	Supplement	Recommended Product	Dose / Timing	Supply	Price	Per Day	Why This Pick · Notes	Buy
7	Creatine Monohydrate Creapure® certified · pure purity Brain EnergyDementia Prev.Cognitive Load	Creapure® Certified Creatine Monohydrate · Creapure® quality · 500g · Unflavoured · Third-party purity tested · GMP	3–5g/day ~1 tsp Any time · daily	3–4 months	~£20	~16p	The dementia prevention supplement. 2025 pilot RCT showed creatine increased brain total creatine by 11% and improved global cognition in Alzheimer's patients. Replenishes phosphocreatine reserves for rapid ATP regeneration during peak brain demand — critical for AuDHD brains under high daily processing load. Creapure® is the only third-party purity-certified creatine — important for AuDHD individuals sensitive to additives. Long-term daily use is the strategy. 💧 Drink extra 500ml water daily when using creatine.	Amazon UK
8	Methylated B-Complex 5-MTHF + Methylcobalamin + P-5-P ADHDAutismMethylation	BioCare Methyl B Complex · Quatrefolic 5-MTHF + Methyl B12 + P-5-P B6 · 60 vegan caps · UK clinical grade	½–1 cap/day Start at ½ Morning with food	2–4 months	~£22	~18–37p	MTHFR variants are highly prevalent in ADHD and ASD cohorts — impairing the methylation cycle that produces dopamine, serotonin and norepinephrine. Methylfolate (Quatrefolic — the gold-standard form) bypasses MTHFR completely. Folinic acid specifically showed RCT benefits in ASD subgroups. Also reduces homocysteine — elevated in neurodevelopmental conditions and a confirmed neuroinflammatory risk factor. ⚠ Start at ¼–½ dose — AuDHD individuals can be sensitive to methyl donors. Build slowly over 2–3 weeks.	Amazon UK
9	Zinc + Selenium + Biotin · dopamine cofactor ADHDGutDopamine	Nutrition Geeks Biotin 10,000mcg + Zinc + Selenium · 180 vegan tablets · 6-month supply · 8,000+ reviews · UK Made	1 tablet/day With food	6 months	~£10	~6p	Zinc deficiency is significantly associated with ADHD severity — zinc is a direct cofactor for dopamine synthesis and metabolism. Studies confirm zinc supplementation alongside stimulant medication allows dose reduction. Also critical for gut barrier integrity, reducing the leaky gut driving neuroinflammation. Selenium supports thyroid function and reduces oxidative stress. Exceptional value for a 6-month supply. ⚠ Take with food — zinc on empty stomach causes nausea. Selenium max 200mcg/day.	Amazon UK
10	Ashwagandha KSM-66 + L-Tryptophan + B6 · adaptogen AllostaticBurnoutCortisol	Nutrition Geeks Ashwagandha KSM-66 3000mg + L-Tryptophan + B6 · 60 vegan caps · 2-month supply · 5,400+ reviews · UK Made	1 cap/day 300mg extract Evening	2 months	~£12	~20p	The only supplement specifically targeting the masking-driven HPA axis hyperactivation — the upstream driver of AuDHD burnout. KSM-66 RCTs confirm significant cortisol reduction, anxiety score reduction and improved stress resilience. The added L-Tryptophan (serotonin precursor) and B6 make this a smart combination for the serotonin deficit that compounds AuDHD exhaustion. Supports mitochondrial function and reduces oxidative stress markers.	Amazon UK

Phase 1 (Wks 1–4)

~£7/mo

Phase 2 add (Wks 4–8)

+£18/mo

Phase 3 add (Wks 8–12)

+£18/mo

Phase 4 add (Wk 12+)

+£22/mo

Full Stack (10 supps)

~£65–85/mo

All Links

10 / 10 ✅

⚠ Important: This table is for educational reference and not medical advice. Always consult your GP before starting supplements — particularly if you take stimulant medication (methylphenidate or amphetamines), as interactions must be individually assessed. Start at half dose and build slowly — AuDHD individuals are often more sensitive to supplements than average. Introduce one new supplement per week and keep a symptom log. Creatine requires increased daily hydration. Prices approximate as of May 2026.

Your AuDHDSupplement Stack

Your AuDHD
Supplement Stack