Nutritional supplements have the potential to treat or help manage a range of health conditions, including ADHD. However, with countless supplements on the market claiming to ‘improve’ ADHD symptoms, it can feel impossible to know which nutritional supplements actually do any good.
In this article, we'll help you cut through the confusion by looking at the scientific evidence behind some of the most popular nutritional supplements for ADHD. We'll explore which supplements benefit children and adults with ADHD and debunk some common myths about ADHD natural treatments.
Understanding ADHD and Conventional Treatments
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterised by persistent patterns of inattention, hyperactivity, and impulsivity that interfere with daily functioning.
ADHD symptoms can lead to difficulty focusing, excessive fidgeting, and forgetfulness in daily activities. The impulsivity that comes with ADHD can also cause people with the condition to talk excessively and act without thinking.
Treating ADHD usually involves a combination of strategies. Medication, such as stimulants or non-stimulants, is often prescribed to manage symptoms. Behavioural therapy is also used to help individuals develop coping strategies, reframe negative thinking, and learn to regulate their emotions.
Mindfulness has also become a popular complementary treatment, teaching patients techniques to cultivate inner awareness and improve impulse control. When these treatments are used in combination, they can be very effective in treating ADHD. However, natural treatments like nutritional supplements can be another tool in treating ADHD.
Book an assessment with The ADHD Centre to get started with a personalised ADHD treatment plan.
The Role of Nutrition in Treating ADHD
The importance of nutrition in ADHD cannot be overstated. Essential nutrients support brain function and the production of neurotransmitters, which can improve mood and focus in people with ADHD. A systematic review and meta-analysis suggest that it’s possible to significantly reduce the impacts of ADHD by eating a diet rich in vegetables, fruits, seafood, polyunsaturated fatty acids, zinc, and magnesium.
A whole foods diet rich in protein, complex carbohydrates, and healthy fats can also help stabilise blood sugar levels, potentially reducing hyperactivity and improving focus.
Evidence-Based Nutritional Supplements for ADHD
Omega-3 Fatty Acids and Fish Oil
Omega-3 fatty acids have shown promise in managing ADHD symptoms. In one study, supplementation with omega-3 fatty acids was shown to reduce symptoms of ADHD in children. Research also shows that Omega 3 fatty acids are relatively safe, and have other benefits, such as improved cardiovascular health.
Omega-3 supplements are widely available and affordable. Fish oil supplements are another common source of Omega-3 fatty acids, but vegetarian options like algae-based supplements are also available. Another option is to consume foods rich in Omega-3s such as fish like salmon, mackerel, sardines, and tuna, along with flaxseeds, chia seeds, walnuts, and certain oils like canola and soybean oil.
Iron Supplementation
Iron plays an important role in brain health. It plays a role in the production of dopamine, which helps regulate attention, focus, and impulse control. Low dopamine levels are common in adults and children with ADHD.
Due to the strong relationship between iron deficiency and ADHD, taking iron supplements has great potential in improving ADHD symptoms. Foods that are naturally rich in iron include red meat, poultry, fish, eggs, beans, lentils, fortified cereals, spinach, kale, and dried fruits like raisins and apricots. In terms of supplementation, a study on children with low serum ferritin levels (a blood protein that contains iron) found that taking iron supplements significantly improved ADHD symptoms after 12 weeks.
When taking iron supplements, it's essential to follow professional guidance and confirm iron deficiency through blood tests.
Zinc Supplementation
According to research, zinc deficiency also plays an important role in ADHD. Therefore, zinc supplementation may be beneficial, particularly for individuals with deficiency.
According to one study, zinc supplements used with conventional ADHD treatment significantly improved symptoms of ADHD in children. Combining zinc and iron supplements was also more effective than zinc supplementation alone.
People with ADHD can resolve their zinc deficiency by taking zinc supplements or by adding foods high in zinc to their diet, such as oysters, beef, poultry, seafood, nuts, seeds, whole grains, and most dairy products. However, excessive zinc intake can also be harmful, so it's crucial to consult a healthcare specialist to determine if zinc supplementation is needed and what the appropriate dosages are.
Magnesium Supplements
In the context of ADHD, magnesium deficiency is linked with a disruption in cognitive functioning, which can cause ADHD symptoms like fatigue, mood swings, lack of concentration, and nervousness.
One study found that magnesium deficiency is present in 72% of children with ADHD. In that same study, children who took magnesium supplements saw improvements in cognitive functioning according to the Wisconsin card sorting test and Conners’ rating scale.
Magnesium supplements can help with sleep, anxiety, and hyperactivity. However, like other supplements, magnesium should be taken under professional guidance. Foods like leafy greens, nuts, and whole grains can be incorporated into the diet as a natural source of magnesium.
Alternative Treatments
In addition to these popular nutritional supplements, there are additional – according to some, more ‘natural’ treatments – that show promise in managing ADHD:
- French Maritime Pine Bark Extract (Pycnogenol) has shown potential in improving ADHD symptoms. In one study, children with ADHD were given Pycnogenol for one month. Taking Pycnogenol significantly reduced hyperactivity and improved attention, coordination, and concentration in children with ADHD.
- Vitamin D deficiency is also common in children with ADHD, but there is limited research that vitamin D supplementation improves ADHD symptoms. However, vitamin D supplementation is relatively safe and can improve overall health. For reference, vitamin D occurs naturally in high quantities in oily foods, egg yolks, and fortified foods (including breakfast cereals, fat spreads, soya milk, yoghurt, and fortified dairy / non-dairy milks), along with some mushrooms (especially when exposed to UV light).
- Probiotics also have the potential to treat ADHD. Research is currently exploring the link between the gut microbiome and ADHD, and while more research is needed, it shows that gut health may play a key role in ADHD. Therefore, taking probiotics and switching to a diet that promotes gut health may be beneficial for people with ADHD. A few foods that function effectively as probiotics include yoghurt, kefir, sauerkraut, kimchi, kombucha, tempeh, and miso.
Myths and Misconceptions About ADHD Natural Treatments
There are several misconceptions about taking nutritional supplements for ADHD. One common myth is that supplements alone can ‘cure’ ADHD. However, this oversimplifies this complex disorder and can lead to the rejection of conventional, effective treatments.
Another misconception is that natural supplements must be safe. However, even natural substances can have side effects or interact with ADHD medications. For example, St. John's Wort, often touted as a natural remedy for ADHD, can cause side effects like insomnia, dizziness, and anxiety, and can interact negatively with certain ADHD medications.
Elimination diets have also become popular among people treating ADHD. However, in one randomised controlled trial, elimination diets failed to deliver better ADHD treatment outcomes compared to healthy diets. While diet certainly plays a role in ADHD and overall health, it's important to avoid extreme diets that lack scientific evidence.
Examining the scientific evidence is also crucial when considering herbal medicines or supplements. Anecdotal success stories or marketing claims should not replace rigorous clinical trials.
Ultimately, while some nutritional supplements show promise, they should be approached with caution. ADHD specialists who understand the scientific literature can guide patients through different supplement options and provide evidence-based recommendations, ensure safe usage, and integrate supplements into a comprehensive treatment plan.
Combining Nutritional Supplements with Conventional ADHD Treatment
Nutritional supplements can serve as a complementary ADHD treatment, potentially enhancing the effectiveness of complementary therapies like medication and behavioural therapy. Regular exercise, when paired with nutritional supplements, can offer additional benefits such as improving cognitive function and reducing ADHD symptoms.
Overall, nutritional supplements are most effective when combined with other treatment strategies. However, it's crucial to consult healthcare professionals to get an in-depth ADHD assessment and accurate diagnosis before starting any type of treatment.
At The ADHD Centre, our ADHD specialists can provide personalised treatment strategies based on your individual challenges, needs, and goals. We consider how supplements might interact with your current medications and follow all clinical practice guidelines when integrating supplements into your ADHD treatment plan.
In the case nutritional supplements cause side effects such as decreased appetite, sleep problems, or mood changes, an ADHD psychiatrist can help you find more suitable nutritional supplements. Through our tailored approach, we can help you find the right combination of nutritional supplements and conventional ADHD treatments.
Contact The ADHD Centre Today for expert guidance on using supplements to treat ADHD.
Further Readings
Interested in learning more about ADHD and nutrition? Check out some more of our free resources:
