🌿 Thriving Through Perimenopause with ADHD: A Holistic Guide for Women

Are you forgetting simple things, struggling to focus, snapping more easily, or just not feeling like yourself lately?

If you’re a woman in your 40s or early 50s and noticing sudden changes in your mood, memory, or mental clarity — you’re not imagining it. And if you’ve always felt a little different in how your brain works — easily distracted, overwhelmed, or impulsive — perimenopause could be turning up the volume on undiagnosed ADHD.

Common symptoms women may experience in this stage of life include:

🌀 Mental & Emotional Symptoms

• Increased forgetfulness or “brain fog”
• Difficulty focusing or finishing tasks
• Mood swings, irritability, or feeling overwhelmed
• Anxiety or a sense of inner restlessness
• Low motivation or burnout

🔥 Hormonal & Physical Changes

• Irregular periods or heavy bleeding
• Sleep disturbances or early waking
• Hot flushes or night sweats
• Fatigue not improved by rest
• Weight gain, especially around the middle

Many women feel dismissed or confused at this stage. Hormonal shifts can amplify the cognitive and emotional challenges of ADHD, even if it’s never been diagnosed before.

📘 For a deeper, empowering perspective on this life stage, I recommend The Wisdom of Menopause by Dr. Christiane Northrup.

🔬 What to Ask Your Doctor

Before making any big changes, consider a health check. These investigations can help identify imbalances and clarify whether symptoms are due to hormonal changes, nutrient deficiencies, ADHD — or a mix of all three.

Recommended Lab Tests:

• Hormones: FSH, Estradiol, Progesterone, Testosterone, DHEA-S
• Thyroid function: TSH, Free T3, Free T4, Thyroid antibodies
• Nutrients: Vitamin B12, Folate, Vitamin D, Iron (including ferritin), Magnesium, Zinc
• Adrenal and Stress Markers: Cortisol, DHEA-S
• Metabolic markers: Fasting glucose, HbA1c, Lipid profile
• ADHD or mood screening tools: ASRS, anxiety/depression scales, sleep assessment

⚠️ Note: Not all GPs routinely test for all of these markers. Advocacy may be needed, and some tests may require private labs or functional medicine referrals. Always interpret results in context — hormone levels, especially, fluctuate during perimenopause.

🥗 Nutrition for Hormones and Focus

A well-rounded, anti-inflammatory diet can significantly ease both perimenopausal symptoms and ADHD-related brain fog.

Key Dietary Strategies:

• Balance blood sugar: Eat regular meals with protein, healthy fats, and fiber.
• Go Mediterranean: Emphasize vegetables, legumes, whole grains, fish, nuts, and olive oil.
• Eat for your brain: Include foods rich in omega-3s, B vitamins, magnesium, and zinc.
• Support estrogen detox: Cruciferous vegetables and fiber help hormone clearance.
• Hydrate: Aim for 2L+ of water daily.

⚠️ Note: Some women with IBS or histamine intolerance may need to tailor high-fiber or cruciferous intake. A nutritionist like me can help adapt plans to suit individual digestive health.

💊 Helpful Supplements (Ingredient Focus)

Supplements may help fill nutritional gaps and support the brain–hormone connection. Always check with a healthcare provider before starting anything new.

• Magnesium (citrate or glycinate)
• Vitamin B6, B12, Folate (in active forms)
• Iron (if ferritin is low)
• Zinc
• Vitamin D3
• Omega-3s (EPA/DHA)
• Probiotic
• Adaptogens (e.g., ashwagandha, rhodiola)

⚠️ Note: Supplements can interact with medications or cause side effects (e.g., iron may upset digestion, adaptogens may overstimulate). Individual needs vary — testing and professional guidance are best.

💊 Medications and HRT – What to Know

If symptoms are significantly impacting quality of life, consider discussing the following options with your doctor:

• ADHD medications: Stimulants and non-stimulants can improve focus, mood, and executive function.
• Hormone Replacement Therapy (HRT): May stabilize mood, focus, and sleep during hormonal shifts.

⚠️ Note: Not everyone tolerates HRT or ADHD meds, and there may be contraindications (e.g., personal or family history of certain cancers or cardiovascular risk). Careful assessment is essential.

🧸 Lifestyle Support for Hormones and ADHD

Consistency and simplicity are key when supporting both perimenopause and ADHD. Small, daily routines can add up to big shifts.

What Helps:

• Prioritize sleep
• Daily movement
• Practice mindfulness
• Declutter your day
• Find support

⚠️ Note: Women with ADHD may struggle with routines or motivation — that’s not a personal failing. Tools like accountability partners, ADHD coaching, or flexible scheduling can make a big difference.

🌸 You’re Not Broken — You’re Becoming

Perimenopause doesn’t have to feel like losing yourself. With the right support, you can rediscover clarity, confidence, and calm — even with ADHD in the mix.

As a pharmacist with a holistic lens, I believe in empowering women with tools that address both body and brain. Whether you’re looking to reduce overwhelm, improve focus, or just feel like yourself again, this integrative approach can help you get there — naturally and confidently.

📘 Further reading:
The Wisdom of Menopause by Dr. Christiane Northrup — a compassionate, empowering book for navigating this life stage with clarity and confidence.

Mediterranean Diet Shopping List for Perimenopause & ADHD

Body Scan Meditation for Stress Relief and Focus