My partner and I are both ADHD (my partner possibly AuDHD)
I'm medicated with amphetamines, my partner not.
I find the meds helpful - they help me most in regulating my emotions more than I am able to do on my own. I find I'm more patient, more able to organise, and calmer.
My partner self medicates with green, but it doesn't really do much for him (from my perspective) other than making him feel less anxious.
I've been considering looking into l-tyrosine supplements (also called l-dopa) as these are the initial building blocks of dopamine in the brain. Might also try adding l-tryptophane as well, for a serotonin boost.
Sleep, for me, is the most important thing. Regular, good, long enough sleep. If you've got poor sleep hygiene, I'd suggest starting there to see if you can help yourself feel better without meds or chemicals.
Best of luck to you, friend. It ain't easy out there.