While medication is a common treatment, some people prefer to try natural supplements first or use them alongside medication. Here are some supplements that research suggests may help manage ADHD symptoms:
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Omega-3
Omega-3 fatty acids, particularly EPA and DHA found in fish oil, are among the most researched supplements for ADHD. Multiple studies have found that omega-3 supplements can help reduce hyperactivity, impulsivity, and inattention. The effects are modest compared to medication but still significant, with some research suggesting omega-3s are about 40% as effective as drugs for ADHD.
Dietary sources: Fish, Shellfish, Flax Seeds
Tyrosine
L-tyrosine is an amino acid precursor to the neurotransmitters dopamine and norepinephrine, which play important roles in focus, attention, and cognitive function. Tyrosine may improve working memory, enhance attention, focus, and reducing impulsivity in individuals with ADHD. Tyrosine may also potentially reduce anxiety and promote relaxation, which can aid cognitive functioning for those with ADHD.
Dietary sources: soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds
PEA (phenylethylamine)
PEA is a trace amino acid that acts as a neuromodulator in the dopaminergic system and can stimulate the release dopamine and serotonin. Multiple studies have found that urinary levels of PEA are significantly lower in children with ADHD compared to controls. Some researchers propose that PEA supplementation could potentially be used as an alternative or complementary treatment for ADHD by increasing dopamine levels in the brain, similar to stimulant medications but without the same side effects.
Dietary Sources: beans, green coffee, cocoa (Dark Chocolate) and peanuts
Zinc
Children with ADHD often have lower zinc levels, and zinc supplements may help reduce hyperactivity, impulsive behavior, and inattentiveness. One study found zinc combined with a stimulant medication led to a 40% greater reduction in ADHD symptoms compared to just the medication.
Dietary sources: Oysters, crab, beef, chickpeas and cashews
Iron
Iron deficiency is linked to ADHD and can impair brain development and function. Supplementing iron for those who are deficient may improve cognition, behavior, and ADHD symptoms.
Dietary Sources: Meat (Beef, Lamb, Pork, Chicken, fish), Eggs, Leafy Green vegetables
Magnesium
This mineral plays a role in neurotransmitter function and can have a calming effect. Some research indicates magnesium supplements may help reduce hyperactive behavior and improve focus and concentration in children with ADHD.
Dietary sources: Dark chocolate, avocado, nuts, tofu, whole grains
Vitamin C
Vitamin C is involved in dopamine modulation in the brain. While research is limited, some experts recommend vitamin C for ADHD as it may aid in neurotransmitter balance.
Dietary Sources: Citrus fruits, Strawberries, Blackcurrants, Broccoli
Melatonin
The sleep hormone melatonin can be helpful for the sleep difficulties many with ADHD face. It may help calm restlessness and improve sleep quality.
Dietary sources: Milk, eggs, Pistachios, almonds, cherries, goji berries
Vitamin D
Vitamin D deficiency is common in ADHD and has been associated with impaired cognitive function. Supplementing vitamin D for those deficient may potentially reduce symptoms like inattentiveness and hyperactivity.
Dietary sources: Sunlight, fish, egg yolks, red meat
Probiotics
Studies suggest an imbalance or dysbiosis in the gut microbiome is present in individuals with ADHD, with lower levels of beneficial bacteria.
Lactobacillus rhamnosus GG is one of the most studied probiotic strains for ADHD. A study found it may reduce the risk of developing ADHD and improve attention and impulsivity in children.
Using multi-strain probiotic products may enhance the therapeutic effects of probiotics.
Dietary sources: Yoghurt, kombucha, kefir, miso, fresh fruit and vegetables
It's important to note that while these supplements show some promise, more research is still needed. They should not replace standard treatment plans prescribed by a doctor. Anyone considering supplements should have their nutrient levels tested first and only take supplements under medical supervision, as improper doses of certain nutrients can be harmful.
With proper guidance, supplements may be a helpful complementary therapy for managing ADHD symptoms. Speak to your doctor about the benefits of these.
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