10 Supplements That Can Help Treat Symptoms Of ADHD

According to the Centers for Disease Control and Prevention (CDC), attention deficit hyperactivity disorder (ADHD) is a common diagnosis in children. This disorder usually manifests as inattention or hyperactivity, or a combination of the two. Children with ADHD may have difficulty taking turns, focusing on tasks, or interacting with peers. However, ADHD is not only found in children. 2.5 percent of adults also experience this disorder (according to the American Psychiatric Association).

The usual treatment for ADHD is a combination of medication and behavioral therapy (according to the CDC). However, vitamin and mineral supplements can help alleviate some of the symptoms associated with the disorder. The Drake Institute explains that a poor diet lacking essential vitamins and minerals can affect overall gut health, which is also linked to mental health. According to Jeanette Johnston, assistant professor at the OHSU School of Medicine, “ADHD is a common diagnosis, affecting more than 7 percent of children, and common medications can cause dangerous side effects. Micronutrient supplements can be an attractive addition to medications for many families.” If you or a loved one has ADHD and are considering supplementation, read on to learn which vitamins and minerals hold promise.

Fatty acids are necessary for brain function

However, ADHD is a disorder caused by differences in the brain: Some brain areas in people with ADHD appear smaller or mature at different rates (according to the American Academy of Child and Adolescent Psychiatry). And these differences affect everything from opinions to the perception of time. In addition, scientists believe that chemicals that transmit information through complex networks in the brain may work differently in people with ADHD.

Thus, effects on the brain are a common focus of behavioral and drug treatments for ADHD, and fatty acids commonly found in fish oil supplements (according to the National Center for Complementary and Integrative Health) may be a beneficial addition. A research paper published in the 2020 issue of the journal Nutrients says that fatty acids are essential for neural development, but studies have shown that people with ADHD are deficient in them. Specifically, a study published in Translational Psychiatry found that high doses of eicosapentaenoic acid (EPA), a type of fatty acid, improved cognition, increased concentration, and reduced inattention in young adults with ADHD.

Probiotics can provide a much-needed boost to gut health

magnifying glass showing probiotic yogurt

Researchers at Henry Ford Health have found that our gut microbiome may partially determine the risk of developing ADHD, based on studies of children between one month and 10 years after birth. Participants provided stool samples that were tested by researchers to determine the diversity of gut bacteria. Children who have a wide range of bacteria in their gut are more likely to develop ADHD by age 10 than children who do not have the same diversity of bacteria. Henry Ford Health Epidemiologist Andrea Cassidy-Bushrow says that based on this information, probiotic supplements may be a good idea to create a healthy gut microbiome that may help protect young children from ADHD.

A randomized control trial published in Frontiers in Psychology in 2020 supports the idea that probiotics may benefit people with ADHD. Participants, parents and teachers were assessed at the beginning of the process and after three months. Ultimately, child and adolescent participants reported improvements in quality of life and health after completing the probiotic supplementation trial compared to baseline.

Would you rather get probiotics from your regular diet than pop another pill? There are many probiotic foods that kids can enjoy, such as yogurt and pickles (via Healthline). Directly or actively cultured cheese also contains probiotics.

Zinc improves the connection between the gut and the brain

A meta-analysis published in the 2021 issue of Scientific Reports found that people with ADHD are prone to zinc deficiency. Another scientific review published in Acta Medica Croatica in 2009 explains that zinc supports more than 100 enzymes involved in the metabolism of various body components, including neurotransmitters and other important brain chemicals and hormones. Evidence suggests that zinc supplementation in people with ADHD may improve symptoms, the review authors say, possibly because zinc is a metabolism and regulator of dopamine and melatonin, hormones essential for healthy brain function.

A 2015 study sheds light on zinc's role in the gut-brain connection and how zinc may play a role in neural development during pregnancy and beyond. According to the researchers, zinc helps the brain control disease-causing processes such as inflammation and immunity, and promotes healthy gut development. In other words, a healthy gut can lead to a healthier, more connected brain that can better control its own processes. In addition, a balanced gut "may alter the brain's response to emotion recognition tasks," which researchers say can lead to anxiety, depression and other brain symptoms that may be linked to neurological disorders like ADHD.

B vitamins can ease common symptoms of ADHD

There are B vitamins that our bodies constantly use for various tasks, such as getting energy from carbohydrates and transporting nutrients throughout the body (via the Harvard Chan School of Public Health). Folate, technically known as vitamin B9, is essential during pregnancy. According to a study published in the Journal of Child Psychology and Psychiatry, folic acid deficiency during pregnancy can affect fetal brain growth and development. Therefore, it is also associated with increased hyperactivity and inattention in children, the two main symptoms of ADHD.

Another study published in BJpsych Open looked at vitamin levels in young people diagnosed with ADHD. Researchers have found a link between people with ADHD and deficiencies in vitamins B2, B6, and B9. ADDitude Mag reports that more severe ADHD symptoms, including impulsivity and hyperactivity, have been linked to lower levels of B2 and B6 in particular, and that supplements to address the deficiencies may benefit people with ADHD.

Melatonin can improve sleep quality

Many people with ADHD struggle with sleep problems such as daytime sleepiness, restless legs syndrome, sleep apnea, and delayed sleep onset. According to a review published in the journal Attention Deficit Hyperactivity Disorder, in one study, 62% of children with ADHD had severe sleep problems. Research evidence also suggests that some medications used to treat ADHD symptoms may interfere with sleep in some people.

Studies have shown that melatonin can help reduce sleep disturbances in people with ADHD and autism. A systematic review published in the 2020 issue of Cureus looked at clinical trials that investigated the effects of melatonin supplements. Overall, the researchers found that the melatonin group slept longer and fell asleep faster than the placebo group. Another 2019 study found that about 60 percent of participants experienced benefits from taking melatonin to improve sleep, and none reported side effects from taking melatonin during the study.

Iron affects the production of the necessary dopamine

Add iron to the list of minerals that may be deficient in people with ADHD. A serum ferritin test, which measures the amount of ferritin—an iron-containing protein—in the blood (according to the Mayo Clinic), shows low iron in 85 percent, according to an analysis published in the Archives of Pediatric and Adolescent Medicine. . . Participation of children with ADHD.

Iron is essential for brain health because it is a key component of blood that allows oxygen to reach cells, tissues, and organs, including the brain (via Psychology Today). According to ADDitude Mag, iron also affects dopamine production. Dopamine can affect attention, behavior, and mood. When the levels of these neurotransmitters are out of balance in a person with ADHD, it makes sense that ADHD symptoms would increase.

Fortunately, a blood test can tell if you need more iron. If so, iron supplements may help. Additionally, many foods can help you get your daily amount, such as iron-fortified cereals, bananas, tuna, and turkey.

Ginkgo biloba may improve cognitive function

Ginkgo biloba is perhaps one of the most popular herbal supplements and has been used for years by those seeking to improve memory (via Mount Sinai). Several scientific studies show that Ginkgo biloba may protect nerve cells in the brain, which may be beneficial for cognitive thinking, social behavior, and mood.

Although much of the research on ginkgo has focused on its use in patients with dementia and Alzheimer's disease, some researchers have focused on studying the effects of ginkgo biloba on people with ADHD. In a 2015 study published in Complementary Therapies and Clinical Practice, children and adolescents with ADHD received ginkgo biloba and a psychostimulant for six weeks. The results showed an improvement in concentration, and the researchers declared Ginkgo biloba an "effective adjunctive treatment for ADHD." Results from another 2014 clinical trial show that daily intake of Ginkgo biloba extract, known as EGb 761, may improve ADHD symptoms with little risk of side effects.

Vitamin D deficiency is associated with ADHD

Although it is one of the most common vitamin deficiencies, vitamin D deficiency can be harmful to the body. According to the Cleveland Clinic, not getting enough vitamin D from its main source -- sunlight -- or diet can increase the risk of fractures, body aches and fatigue. Vitamin D deficiency has also been linked to mood swings.

Research has also linked vitamin D deficiency to ADHD. A 2018 meta-analysis published in the journal Advances in Nutrition concluded that suboptimal vitamin D levels at birth and immediately after are associated with an increased risk of ADHD diagnosis. Additionally, a controlled clinical trial published in the 2018 issue of The Annals of Pharmacotherapy found that a group of ADHD participants had significantly more vitamin D deficiency than a non-ADHD control group. In addition, when taking vitamin D, participants with ADHD improved cognitive function, including reduced levels of hyperactivity, impulsivity, and inattention.

Magnesium can have a sedative effect

ADHD and anxiety often go hand in hand (via WebMD). In fact, about 50% of adults with ADHD may live with anxiety. Although the two conditions are different, some ADHD treatments and therapies can also help reduce anxiety.

According to science, magnesium supplements can have a positive effect on both. A 2017 systematic review published in Nutrients reported that magnesium supplements tended to improve anxiety symptoms. In addition, research shows that acute anxiety, such as anxiety before an exam or an important event, can rapidly decrease magnesium levels by increasing urine output. However, magnesium is important for regulating the stress response system, so a rapid loss of magnesium due to anxiety can affect your ability to stay calm.

Additionally, a review published in the 2017 issue of Current Psychiatry Reports also reports that magnesium supplements may help reduce symptoms in children with ADHD, although the authors recommend that more research be done on the topic. Also, according to a 2021 study published in BMC Pediatrics, magnesium supplements may have a greater effect on ADHD symptoms, including mental health problems, when combined with vitamin D supplements.

Ginseng can have a positive effect without attention

Ginseng is a root known for its history in traditional Chinese medicine (via Mount Sinai). In addition to being linked to stress reduction, fertility, and heart health, ginseng may also affect cognitive performance. Studies have shown that memory and concentration, two common symptoms of ADHD, can be improved with ginseng.

A 2011 study published in the Journal of Ginseng Research examined the effects of a specific type of ginseng, Korean red, on children with ADHD using a clinical assessment. Specifically, results from the Korean Personality Survey for Children showed significant increases in social dysfunction scores, but there were also differences in anxiety and ADHD scores. Based on the results of the study, the researchers hypothesized that Korean red ginseng may have a positive effect on inattention in ADHD. A new 2020 study in Clinical Psychopharmacology and Clinical Neuroscience also found improvements in participants, particularly in attention, memory and executive function, when taking omega-3 and Korean red ginseng.

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