By Dr Ifey Ihonor | Doctor, herbalist & founder of 8 Within
Writing a piece on herbs for ADHD focus would suggest I have ADHD. I don’t. But as someone with an Aries and Sagittarius-led natal chart (if you know, you know), a tendency to start ten things and finish one, a chronic case of shiny object syndrome and an annoying inability to stay on task without taking a break every five minutes, maintaining focus and flow is a daily battle.
If you are reading this, my guess is the same is true for you. And whether that’s down to ADHD or something else, you're probably looking for the best plant remedies for getting your brain to cooperate long enough for you to finally get things done.
So, this piece is for anyone whose attention feels a little (or a lot) all over the place. Because, let’s face it, the world is louder than ever and most of us are now operating in a daily state of cognitive overload.
I’ve chosen seven plants that all address the focus and flow issue differently. Between them they cover the whole range of factors that prevent your brain from functioning at its best: dopamine, acetylcholine, cortisol, blood flow and more.
Nothing in this article is medical advice, just my opinion on what published research shows and my personal experience with these plants.
Why ADHD brains struggle with focus and how plants help
ADHD is, at its core, a neurochemical condition. This means that people with ADHD have differences in how their brains use the chemicals dopamine and noradrenaline (two neurotransmitters that control attention, motivation and reward). A 2020 study found that dopamine doesn't simply "help you focus", like most of us imagine, it makes your brain feel like mentally demanding tasks are worth doing (Westbrook et al, 2020).
That’s why stimulant-based ADHD medications like Ritalin and Adderall work well. They increase dopamine and noradrenaline availability in the brain, so that making an effort feels more worthwhile.
Now, the plants mentioned in this article don’t necessarily work “better” than recognised ADHD medication, but they do excel in one area pharmaceuticals often fall short: supporting the, let’s call it, entire ecosystem in which the brain operates.
They don’t just boost dopamine and noradrenaline, they also balance cortisol, improve sleep, reduce oxidative stress and increase blood flow to the prefrontal cortex - all factors that contribute to the sub-optimal brain performance equation.
Where herbs for executive function come into play
When you have ADHD, executive function (the ability to plan, prioritise, start tasks and emotionally regulate) is disrupted. Now, herbs alone don’t "fix" executive function, but they can improve other factors that make executive function harder.
They calm an overactive stress response, boost the neurotransmitters that drive focus, improve blood flow to the brain (so your brain has lots of fresh oxygen to work with), and protect brain and nerve cells over time. In short, use them well and you’ll find having an ADHD brain (or a fire-chart brain) less exhausting.
Ready to discover the seven herbs for ADHD focus and flow?
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Guayusa benefits for ADHD: the Amazonian focus leaf
First up is a plant that’s simply not getting the attention it deserves for ADHD focus and flow: guayusa (Ilex guayusa). This lesser-talked about herb is native to the upper Amazon basin of Ecuador and Peru. It’s related to the stimulating herb yerba maté, and like mate, it also packs a punch… but with a milder taste and no caffeine jitters.
Traditionally, the Amazonian Kichwa people drink guayusa as part of their group pre-dawn rituals in preparation for the day ahead. And Kichwa hunters drink it after the sun sets before heading off on night-time hunts, safe in the knowledge that it will keep them alert all night long.
Why guayusa is different from coffee
Guayusa is what I like to call an all-natural triple threat for ADHD focus.
It contains caffeine (similar levels to coffee), theobromine (the gentler, longer-lasting stimulant in cacao) and small amounts of calming L-theanine. It’s essentially nature’s own version of the caffeine, L-theanine and theobromine stack many supplement companies now sell as "smart caffeine".
Furthermore, research has shown that guayusa leaf extract improves brain performance, mood and perceived focus, without the jitteriness or blood pressure spikes of pure caffeine (Helwig et al. 2024).
And this suggests that for those whose lack of focus responds to coffee, but who find caffeine alone makes them feel anxious, guayusa may be worth trying.
How to work with guayusa
If you’re a coffee drinker, guayusa will most likely slot into your morning ritual with ease because it’s brewed just like coffee. Try two heaped teaspoons of dried leaf in a French press and brew for five minutes.
Just take care to source yours from ethical Ecuadorian cooperatives.
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Bacopa for ADHD: the most-studied herb for attention
I first came across bacopa in an Ayurvedic textbook, listed under its Sanskrit name brahmi (from Brahma, the creator god).
It’s been used for thousands of years as a brain tonic, and published research agrees that it can help improve attention, memory and impulse control, when used consistently over time (Anand et al. 2022).
It works through the neurotransmitter acetylcholine (for learning and memory), but it also has some effect on dopamine and long-term neuroprotection.
Keep in mind that bacopa isn’t a quick fix, though. You’ll need to give it months (rather than days) to show you what it can do.
Brahmi for ADHD: and the bacopa vs gotu kola naming confusion
Because things are never straightforward, once you start researching brahmi, you’ll soon find that two different plants have this name: Bacopa monnieri (the plant we’re talking about right now) and Centella asiatica (gotu kola, which we’ll explore next in this piece).
Yes, they're both good for the brain, but they aren’t the same plant and they do different things.
If you’re after ADHD-related focus, check the Latin name on the label of the product to make sure you’re getting bacopa not gotu kola.
How to use bacopa
Working with a standardised extract is the easiest way to add bacopa to your daily routine (but you can also brew it as a tea if you can get hold of fresh or dried leaves). Most makers recommend 300mg of a standardised extract (containing 50% bacosides) for consistent results.
Taking it once daily with food seems to work well, but always check the label for specific dose and usage instructions. And be sure to avoid it in pregnancy and if you’re on thyroid medication.
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Gotu kola for focus: the calm-alert state
Now on to gotu kola - the other brahmi. Its Latin name is Centella asiatica, and like bacopa, it also has a long history of use in Ayurveda (and traditional Chinese medicine) spanning thousands of years.
It’s traditionally used for longevity and as a brain tonic. But what I love most about gotu kola is that it can produce a calm-alert state that’s perfect for doing your best work.
Most things that sharpen focus do so by stimulating you (think coffee, guarana, yerba mate etc), but gotu kola does the opposite. It quietens your nervous system while boosting mental clarity.
What gotu kola does in the brain
Gotu kola contains compounds, called triterpenoids, that support blood flow to the brain, encourage neural repair and gently increase calming GABA. This interesting combination of actions is why gotu kola has the rare ability to reduce anxiety while improving focus (Gohil et al. 2010).
How I work with gotu kola
This is one herb I like to make into a tincture. You can also eat the fresh herb (it grows easily in pots to produce slightly bitter-tasting leaves). For daily focus, try 30 to 60 drops of a 1:4 tincture twice daily or you can drink two cups of strong gotu kola tea instead.
Like bacopa, gotu kola’s effects build slowly with time, so give it six to eight weeks before deciding how you feel about it.
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Kanna for focus: the one almost no one talks about
Kanna, aka Sceletium tortuosum, is a small succulent native to the dry western Cape of South Africa. It’s traditionally chewed by the indigenous San and Khoikhoi people to give them the energy, focus and appetite suppression they need to go on long hunts.
It’s one of the most interesting plants I’ve worked with, so much so that I’ve written about my weird and wonderful personal experience with it in my Substack: Is Kanna Really Nature’s MDMA?
What kanna does in the brain
Kanna’s active compounds work directly on serotonin and phosphodiesterase-4 (PDE-4) pathways to improve attention, mood, connection and executive function (Chiu et al. 2014).
What I’ve found when taking kanna is that it’s great at boosting your mood and attention - the perfect state for actually being able to sit down and do those longer, more daunting tasks we may otherwise struggle with.
And unlike the other herbs we’ve discussed so far, kanna works quickly - within 30 to 40 minutes. It’s subtle in its effects, but those effects are noticeable: it makes you feel like you, but on your A game.
Important: kanna and ADHD medication
If you remember nothing else about this herb, remember this: don’t combine it with SSRIs, SNRIs or stimulant ADHD medication. Kanna raises your body’s serotonin levels significantly, and so do these meds. When you take the two together, the risk of serotonin syndrome (a rare but potentially life-threatening condition) rises.
How I work with kanna
I’ve tried teas, tinctures and standardised powder, and found the most predictable result with a powdered extract. It’s best to start low and ‘prime’ your body to the sudden serotonin boost kanna delivers. If you go too fast, kanna can make you feel nervous, nausea and headachy.
Don’t say I didn’t warn you.
Most people find a mini dose of around 25mg of a standardised extract is a good starting point. You can up-titrate (slowly) from there until you hit the dose that works for you. Around 50 to 60mg is generally recommended as the upper limit.
One thing to note with kanna is that sadly, it’s not a long-term solution. You can quickly become tolerant to it with regular use, which is why I like to use it purposefully once in a while. If you do want to work with it on an ongoing basis, it’s generally best to use it for up to three days in a row and then take a couple of days off or take it every other day for no more than a month.
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Green tea, L-theanine and ADHD focus
Green tea (aka Camellia sinensis) may be everywhere, but it’s still a hard hitter for ADHD focus. That’s thanks to L-theanine, an amino acid found almost exclusively in tea.
Why L-theanine focus ADHD pairings actually work
L-theanine increases alpha brain wave activity - that’s the wavelength associated with alert relaxation (that inwardly-focused-but-awake state we move into when daydreaming). It does this by gently increasing GABA, dopamine and serotonin while reducing excitatory glutamate signalling.
On its own, it relaxes. But pair it with caffeine (or another stimulant, like theobromine in cacao, for example), and it increases attention and accuracy, while reducing how easily you get distracted. (Owen et al. 2008).
Fun fact: this observation of what happens when you pair l-theanine with a stimulant inspired the creation of 8 Within's Brilliance cacao elixir, which combines l-theanine with theobromine-rich ceremonial cacao for flow-state brilliance.
How I get my dose of l-theanine
Yes, you can drink a cup of well-brewed Sencha tea, but matcha contains higher concentrations of L-theanine because you drink the whole leaf. However, you can also take isolated L-theanine supplements (200mg) with cacao or coffee to achieve a focused state.
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Tulsi for ADHD: the cortisol connection
Tulsi (also known as Ocimum sanctum or holy basil) is called the queen of herbs in Ayurveda. And when it comes to ADHD-style focus problems, tulsi works its magic by focusing on the cortisol axis.
Why adaptogens for ADHD are important
ADHD brains tend to be chronically stressed because of the constant effort of compensating for misaligned function. This raises cortisol over time, and chronically elevated cortisol does its own damage to attention by shrinking parts of the brain (the hippocampus) and disrupting the prefrontal cortex's ability to filter out distraction.
Luckily, tulsi (an adaptogen) excels at regulating cortisol release. Studies have found that taking tulsi for six weeks can significantly reduce general stress symptoms like forgetfulness, exhaustion and poor sleep (Saxena et al. 2011).
Like the first two herbs in this post, tulsi also works slowly in the background. It’s usual for someone to take it consistently for three months and then notice, one day, that they’re managing life with more ease than they used to.
How I work with tulsi
Two cups of tulsi tea daily is the easiest way to start working with this brain herb. You can also try a tincture for convenience (just drop 1-2mls under your tongue). But keep in mind that tulsi has mild blood-thinning effects, so avoid it if you’re taking blood thinners or having surgery soon.
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Saffron for ADHD: the spice with the strongest evidence
If I had to recommend one plant in this article on the strength of its ADHD-specific evidence base, it would have to be saffron.
Why?
Because clinical trials suggest it works as well as low-dose Ritalin (aka methylphenidate) in children and teens over short periods (Baziar et al. 2019).
Now, this doesn’t mean you should throw out your Ritalin if you’re on it, but it does suggest this is one plant to look a little closer at (if your budget allows - because yes, saffron is not cheap!).
An additional bonus is that saffron delivers its focus boosting effects through dopamine and serotonin pathways, which means it can also help improve low mood while improving focus.
How I work with saffron
Saffron is expensive but luckily, the dose you need to see results is tiny. Studies suggest that just 20 to 30mg of standardised saffron extract daily is enough. Look out for extracts standardised to have 2 to 3% crocin content. You can also use the culinary spice, but you’ll need a higher dose - which is when the cost starts to build.
Oh, and avoid saffron in medicinal doses during pregnancy.
How to use these plants for focus
Firstly, and most importantly: please don't take all seven at the same time.
It may feel tempting to throw everything at your symptoms, but with herbs, it’s best to work with one at a time, and figure out what’s working for you, at what dose and in what format.
When you take everything in one go, it becomes impossible to tell what’s working.
Next up, work with your chosen herb for up to three months before reflecting on how you feel (the exceptions to this are kanna and l-theanine - you should feel their effects on day one).
Then, match the plant to the problem.
If your focus issue is fundamentally about being stressed and overwhelmed, go for tulsi.
If you need fast-acting clarity, try kanna or guayusa.
Want to improve your attention in the long-term? Stick to daily bacopa for a few months.
Finally, this isn’t the time to be cheap. Yes, there are lots of low-cost versions of these herbs on Amazon, but there’s no guarantee that what you’ll get is the actual herb or the advertised strength (true story, I was silly enough to order vervain from eBay once and the seller sent me what looked and tasted like dried spinach. I only caught him because I know what real vervain looks and taste like).
Moral of the story?
Stick to standardised extracts from a reputable supplier and you’ll have much better results over time.
References
Anand, A., et al. (2022). Phytotherapy for Attention Deficit Hyperactivity Disorder (ADHD): A Systematic Review and Meta-analysis. Frontiers in Pharmacology, 13:827411. https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.827411/full
Baziar, S., et al. (2019). Crocus sativus L. Versus Methylphenidate in Treatment of Children with Attention-Deficit/Hyperactivity Disorder. Journal of Child and Adolescent Psychopharmacology, 29(3), 205–212. https://pubmed.ncbi.nlm.nih.gov/30741567/
Chiu, S., et al. (2014). Proof-of-Concept Randomized Controlled Study of Cognition Effects of the Proprietary Extract Sceletium Tortuosum (Zembrin). Evidence-Based Complementary and Alternative Medicine. https://pubmed.ncbi.nlm.nih.gov/25389443/
Cohen, M. M. (2014). Tulsi - Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251–259. https://pmc.ncbi.nlm.nih.gov/articles/PMC4296439/
Gohil, K. J., Patel, J. A., & Gajjar, A. K. (2010). Pharmacological Review on Centella asiatica. Indian Journal of Pharmaceutical Sciences, 72(5), 546–556.
IQVIA (2026). ADHD in the UK: Navigating Diagnosis, Demand, and Digital Disruption. https://pmc.ncbi.nlm.nih.gov/articles/PMC3116297/
Helwig., et al. (2024). Acute, dose–response effects of guayusa leaf extract on mood, cognitive and motor-cognitive performance. Journal of the International Society of Sports Nutrition, 21(1). https://pubmed.ncbi.nlm.nih.gov/39014963/
Owen, G. N., et al. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional Neuroscience, 11(4), 193–198. https://pubmed.ncbi.nlm.nih.gov/18681988/
Saxena, R. C., et al. (2012). Efficacy of an Extract of Ocimum tenuiflorum (OciBest) in the Management of General Stress. Evidence-Based Complementary and Alternative Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC3185238/
Westbrook, A., et al. (2020). Dopamine promotes cognitive effort by biasing the benefits versus costs of cognitive work. Science, 367(6484), 1362–1366. https://pubmed.ncbi.nlm.nih.gov/32193325/
Written by Dr Ifey Ihonor - NHS-trained doctor, folk herbalist and founder of 8 Within. This article is for educational purposes and does not constitute medical advice. If you have a medical condition or are taking medication, please consult your GP before adding any of these plants to your routine.
