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ADHD can profoundly impact quality of life, affecting areas like school, work, relationships, and even sleep. Symptoms such as inattention, impulsivity, and hyperactivity can disrupt daily routines, making it challenging to stay focused, organized, and emotionally balanced.

 

Thus, many naturally seek ways to manage these symptoms and improve their well-being. 

 

Fortunately, there are several treatment options available, including medication, therapy, behavioral training, and lifestyle changes.

 

And while research shows that medication is generally remarkably effective for managing ADHD symptoms in both children and adults, many hesitate to introduce drug therapy, mindful of the potential risks and side effects that come with any medication. Parents of young children are especially keen to look for more natural ways to alleviate ADHD symptoms in their kids.

 

For others, conventional medications have proven to be ineffective, either not helping alleviate symptoms or worsening symptoms related to ADHD, such as anxiety and depression.

 

Promisingly to all those seeking natural remedies, studies suggest that certain supplements may support brain health and emotional regulation, helping ADHD patients address symptoms like inattention, memory challenges, mood swings, and cognitive difficulties.

 

To help you find a natural treatment for your or your loved one’s condition, in this guide, we 

explore ten natural supplements that could help support ADHD symptom management.

 

What is ADHD — and What Are Common Treatments?

 

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterized by symptoms such as difficulty concentrating, problems with organization, forgetfulness, and restlessness.

 

ADHD usually begins in childhood — and its signs may resemble typical childhood behaviors. However, in people with ADHD, these symptoms are more severe and persistent and typically continue into adulthood.

 

In the U.S., about 7 million children are diagnosed with ADHD, with cases rising sharply in the last few years, particularly among younger children. One of the most prevalent mental health disorders in children and teens, ADHD affects adults as well — more than 8 million adults per estimates.

 

ADHD also has significant economic impacts, costing the U.S. over $125 billion annually in lost productivity and income. Although ADHD itself does not directly cause other health problems, it often coexists with conditions like learning disabilities, anxiety, depression, bipolar disorder, Tourette’s syndrome, substance abuse, and sleep disorders.

 

Common ADHD Treatments

 

Treatment options for ADHD typically include a mix of medication, behavioral therapy, lifestyle changes, and structured support.

 

Medications, such as stimulants and non-stimulants, can improve focus and reduce impulsivity. Behavioral therapy equips individuals with skills to manage daily symptoms and lifestyle changes, like regular exercise, balanced nutrition, and consistent sleep, which can further aid symptom management.

 

In the U.S., only about a quarter of diagnosed adults receive treatment. Among children, 6.1% are treated with medication, and nearly a quarter of those diagnosed are not receiving any form of therapy or medication.

 

Such a small percentage of ADHD patients taking medications can be attributed to several reasons. Some believe they can manage their symptoms without medication while others discontinue use out of concern that ADHD medications may aggravate pre-existing anxiety or depression.

 

For these reasons, natural remedies can be a good alternative for ADHD patients who are either apprehensive about potential side effects or have found conventional medications to be ineffective.

 

10 Natural Supplements to Alleviate ADHD Symptoms

 

#1 Omega-3 & Omega-6 Acids

 

Research has shown that omega-3 and omega-6 fatty acids can supplement ADHD medication and benefit individuals with hyperactivity, attention issues, and impulsivity. Additional studies indicate that these fatty acids may enhance neural efficiency, improving overall cognitive performance.

 

One of the most notable natural supplements for ADHD is EQUAZEN® PRO, thanks to its unique composition of omega-3 and omega-6 fatty acids in a natural ratio of 9:3:1. This formulation promotes healthy fatty acid metabolism and helps maintain balanced omega fatty acid levels.

 

In addition to conventional medication, many foods are rich in omega fatty acids, including fatty fish, walnuts, almonds, flaxseed, eggs, and tofu. Incorporating these foods into your diet can help naturally increase omega-3 and omega-6 fatty acids.

 

#2 Vitamin D

 

While there is no direct correlation established between lower levels of vitamin D and ADHD, research indicates that children with ADHD tend to have lower vitamin D levels compared to those without the condition. Additionally, studies suggest that expectant mothers with low vitamin D levels are at a higher risk of having children with ADHD.

 

Vitamin D is crucial in helping our bodies absorb other nutrients and is essential for bone health, muscle function, nerve connections to the brain, and immune system performance. Although more research is needed to determine the direct link between vitamin D and ADHD, vitamin D supplements can benefit your overall health.

 

#3 Zinc

 

Zinc may help reduce the severity of some ADHD symptoms by regulating the neurotransmitter dopamine. Additionally, it could enhance the effectiveness of methylphenidate, a medication commonly used in ADHD treatment, by improving the brain’s response to dopamine.

 

In another study, children with ADHD who received zinc supplements showed significant reductions in hyperactivity and impulsivity compared to those given a placebo.

 

However, high levels of zinc can be dangerous, so it’s crucial to check your or your child’s zinc levels through a blood test before introducing these supplements.

 

#4 Magnesium

 

Magnesium is essential for maintaining healthy muscles, nerves, bones, and blood sugar levels. In the brain, it helps preserve the integrity of the blood-brain barrier.

 

Research has shown that adding magnesium supplements may reduce some symptoms of ADHD and promote relaxation. In addition to supplements, magnesium is present in foods such as dark leafy greens, nuts, seeds, and beans.

 

#5 Iron

 

Low iron levels can pose a significant problem for children with ADHD, as iron is essential for normal brain function. A study found that 84% of children with ADHD had notably lower iron levels.

 

Before starting iron supplements or giving them to your child, measure the iron levels in your blood. This includes testing for hemoglobin and hematocrit, as well as ferritin, a protein that stores iron within cells — to get a more comprehensive understanding of how your or your child’s body utilizes iron.

 

#6 Melatonin

 

Melatonin is a hormone produced in the brain that helps regulate our sleep-wake cycles. For ADHD patients, who often find it challenging to prepare their bodies for sleep, melatonin supplementation may be highly beneficial.

 

Research indicates that children with ADHD can sleep longer and fall asleep more quickly when they take melatonin daily, in addition to their ADHD medication, over several weeks.

 

However, as there is limited data on the long-term safety of melatonin supplements, consult your doctor or your child’s pediatrician before using melatonin supplements.

 

#7 Herbal Medicine

 

Some herbs, like ginseng, are recognized to stimulate brain function and boost energy levels. 

 

Bacopa, often used in the treatment of Alzheimer’s disease, is also known for enhancing memory and reducing anxiety. Additionally, passionflower is believed to be beneficial in managing anxiety, insomnia, and symptoms of ADHD.

 

However, more research is needed to determine the appropriate dosages and potential interactions with other medications. Be sure to consult with your doctor before considering herbal treatments.

 

#8 Coffee

 

Caffeine may be an effective treatment for symptoms of ADHD as it can improve memory and concentration. Moreover, it mimics some of the effects of medications commonly used to treat ADHD, like amphetamine.

 

You can find caffeine in coffee, soda, tea, and some over-the-counter medicines for relieving pain and cold symptoms.

 

However, excessive caffeine consumption can result in adverse effects, and overall, it is generally less effective than prescription medications for managing ADHD symptoms.

 

#9 Exercise

 

When you exercise, your brain releases neurotransmitters, including dopamine, which can help improve attention and clear thinking.

 

Fitness can provide several benefits for adults with ADHD, including easing stress and anxiety, improving impulse control, enhancing working memory, and boosting planning, organization, and memory skills.

 

Activities such as aerobic exercise, strength training, team sports, yoga, rock climbing, dancing, and martial arts are all effective in alleviating ADHD symptoms.

 

#10 Healthy Diet

 

There is no clear scientific evidence that ADHD is caused — or worsened — by dietary or nutritional issues. However, maintaining a healthy, balanced diet can only benefit both ADHD symptoms and overall health.

 

Using fresh, nutritious ingredients low in fat, sugar, and salt may help make ADHD symptoms more manageable. Additionally, incorporating foods rich in omega fatty acids, iron, zinc, and other vital minerals can support brain health and general well-being by naturally boosting the levels of vital nutrients.

 

Research has also found a strong connection between gut health and mental well-being. To enhance the diversity of your or your child’s gut microbiome, introduce a protein-rich diet that includes fish, poultry, eggs, and legumes such as beans, lentils, and peas.

 

Final Thoughts

 

Natural ADHD treatments can offer valuable support — not just for managing symptoms but for enhancing overall well-being.

 

Whether you choose a fully natural approach or use these supplements to complement conventional medications, nutrition, exercise, and vitamin supplements can provide a gentle boost to promote both physical and mental health, helping you feel better all-around.