Attention-Deficit/Hyperactivity Disorder (ADHD) affects many children and adults, presenting challenges in attention, memory, mood, and cognitive functions. While medication remains a primary treatment method, the quest for complementary natural remedies, including nutrition, exercise, and supplements, is on the rise. It’s crucial to understand what constitutes a supplement: these are not just vitamins and minerals but also include proteins and fats, offering essential nutrients that may be missing from the diet. This article delves into eight recommended supplements that have shown promise in alleviating ADHD symptoms, according to nutrition experts.
Before integrating any supplements into your or your child’s ADHD management plan, consulting a healthcare professional is essential for correct dosing and safe, effective use. Let’s explore these supplements.
8. Omega-3 Fatty Acids: A Research-Backed Supplement
Commonly found in fish oil, Omega-3s are among the most researched supplements for ADHD. Several studies, including meta-analyses, have found benefits in hyperactivity, attention, and impulsivity. Determining the ideal dosage remains a topic of discussion. Another related supplement is phosphatidylserine, a fatty acid-derived molecule important in cell signaling, which may also be beneficial for ADHD.
7. Zinc: Enhancing Psycho-stimulant Efficiency
One study showed that taking zinc alongside a psycho-stimulant reduced the required stimulant amount by nearly 40%. Other research has highlighted zinc’s general benefits for ADHD symptoms.
6. Vitamin D: Its Role in ADHD
Many children exhibit abnormally low levels of Vitamin D, a situation exacerbated post-pandemic. Recent research indicates that children with ADHD have lower Vitamin D levels than those without. While there’s no conclusive evidence that Vitamin D supplementation directly improves ADHD symptoms, checking and supplementing low or borderline levels is advisable.
5. Iron: Crucial for Brain Function
Low mineral iron levels can significantly affect children with ADHD. Iron is vital for normal brain functioning, and supplementing with iron has been shown to improve ADHD symptoms. It’s important to measure blood iron levels before supplementing, focusing on ferritin levels, which are often low in children with ADHD.
4. Multivitamin/Multimineral for ADHD
Adequate amounts of a range of vitamins and minerals are important for children with ADHD. Recent research suggests that specific multivitamin/multimineral combinations can be effective for children with ADHD, particularly those exhibiting emotional dysregulation.
3. Magnesium: A Calming Mineral
While not directly improving attention, magnesium can soothe hyperactivity and agitation, thus enhancing focus. It is particularly helpful for children experiencing a ‘rebound effect’ post-stimulant medication.
2. Inositol: Battling Agitation and Anxiety
Inositol, found in small amounts in various foods, can help combat agitation and anxiety when taken in concentrated doses. It’s present in fruits like bananas and avocados, dark green vegetables, eggs, nuts, and various seeds.
1. Ginkgo Biloba: Improving Cognitive Function
Used for thousands of years to enhance cognitive function, Ginkgo Biloba has shown potential benefits in children with ADHD. A recent double-blind study examined adding ginkgo to a stimulant already being taken by children, finding a 35% better response rate in attention improvement.
Supplements can improve attention, impulsivity, and hyperactivity, but they are not a substitute for ADHD medication. They should be used as part of an integrated treatment plan that includes school-related interventions, parenting strategies, sleep, and exercise. The efficacy of these supplements compared to medication is hard to quantify, but they generally have fewer side effects. The time to see results after starting a supplement varies, and some supplements have side effects, though these are typically milder and less common than those from ADHD stimulants.
Remember, this article does not replace a consultation with a nutritionist or doctor. Always seek professional advice before starting any supplement, especially for children with ADHD.
