Natural Remedies for ADHD

Natural remedies are treatments that do not require a prescription from a healthcare provider. People have been using natural remedies to address their health issues for millennia. They are now generally referred to as complementary and alternative medicine (CAM) and commonly involve nutritional strategies, supplements, and lifestyle changes.

Medication may be necessary for many folks with ADHD, but complementary and alternative methods may also be helpful for alleviating additional challenges from ADHD. There is nothing wrong with needing medication to make your challenges from ADHD more manageable, and it is not necessarily better to use natural remedies instead of prescribed medication. However, a combination of remedies may be the most effective way to find a combination of things that best support your ADHD traits.

This article discusses some natural remedies for ADHD that may be helpful, including nutritional strategies, supplements, and lifestyle changes.

How Natural Remedies Help

It is important to note that while natural remedies, medications, and other strategies can help people with ADHD manage their challenges more effectively, this does not mean that ADHD is a problem that needs to be "cured" or "fixed." ADHD is a disability, but it is a disability due to the neurotypical-centered society in which we live. 

Instead, these approaches are intended to help people with ADHD function well within their environments in the ways that work best for them. People with ADHD face challenges in a neurotypical society, but ADHD brains also have many strengths.

Vitamins and Supplements for ADHD

Vitamins and minerals are natural remedies that may help people manage certain aspects of ADHD, such as difficulty concentrating, forgetfulness, inattention, impulsivity, and high energy levels. You can eat vitamin-rich foods and may also consider taking vitamin supplements.

Vitamin B6 and Magnesium

The B vitamins are essential for a healthy nervous system. Vitamin B6 is especially important for ADHD, as it is involved in the production of the neurotransmitters norepinephrine, serotonin, and dopamine.

Vitamin B6 and magnesium metabolism are connected. Low magnesium levels can cause problems similar to ADHD, such as reduced attention span and irritability. A deficiency in B6 might result in poor memory, trouble concentrating, and increased activity. Taking magnesium and B6 together may be helpful in improving memory and concentration, which is a common challenge for folks with ADHD brains.

Vitamin D

Studies have suggested that people with ADHD often have low blood serum levels of vitamin D. Supplementing with vitamin D may help children with ADHD better manage emotional, social, and behavioral problems. 

One review of studies concluded that vitamin D supplementation appeared to be useful as an adjunctive therapy to help people better manage impulsive behaviors, inattention, and excess energy.

Zinc

Zinc is a mineral that regulates dopamine. Low levels of zinc may contribute to attentional issues. Zinc deficiencies tend to be common, and may have an impact on functions such as memory, impulse control, attention, and mood.

Some studies suggest that zinc may have a beneficial impact on inattention when used as a complementary therapy. However, further research is needed to understand its potential efficacy as well as what dosages and formulations might be most helpful.

Iron

Iron is needed to make dopamine. Low iron levels have been associated with more pronounced ADHD characteristics. Some studies suggest that iron supplementation (along with zinc) helps people with ADHD better manage hyperactivity, impulsivity, and inattention difficulties. These supplements were also linked to better responsiveness to ADHD medications.

Omega-3 Fatty Acids

Research shows people with ADHD have lower levels of omega-3 compared to their peers who do not have ADHD. Taking an omega-3 supplement may result in increased attention, focus, and memory.

While the effects appear to be small compared to the efficacy of traditional ADHD medications, omega-3 supplements have been shown to be helpful in reducing oxidative stress, which is a factor in chronic diseases like autoimmune diseases and cancer.

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Nutrition

Diet may also have an effect on different aspects of ADHD. Limiting processed foods, eating a healthy diet, and identifying food intolerances may be helpful.

Aim to Keep Blood Sugar Levels Stable

While the research is not entirely conclusive, some evidence suggests that dietary patterns such as consuming too much sugar can worsen a person's ability to manage certain ADHD challenges. Excessive sugar intake can lead to energy crashes and fluctuating blood glucose levels. This can magnify some ADHD characteristics, including problems with activity levels, memory, and focus. 

Instead of reaching for snacks with added sugar, look for those that are high in protein and fiber. Focusing on snacks that include protein and fiber can help you feel fuller longer and minimize swings in blood sugar levels.

Consume Plenty of Protein

Including protein in meals can help in managing ADHD challenges. Including protein in meals may help in managing certain aspects of ADHD Not only does it help to stabilize blood sugar levels, but protein also influences neurotransmitters. Neurotransmitters, such as dopamine and norepinephrine, are biochemical messengers that allow communication between brain cells.

Neurotransmitters are important in treating ADHD. For example, stimulant ADHD medications work by increasing the amount of dopamine and norepinephrine in the synapses of the brain.

Eating enough protein may help neurotransmitters function more efficiently and may improve cognitive functioning throughout the day. An ADHD-friendly meal includes a balance of protein and fiber (such as from vegetables, unprocessed fruit, or oatmeal).

Exercise

Movement improves executive functions. Many research studies have looked at different types of movement and how they help ADHD. The verdict is that there is not one exercise type that is better than another.

Instead, pick one you enjoy and will feel motivated to do regularly. It could be running, spinning classes, yoga, or martial arts. If you tend to get bored, rotate through a variety of your favorite movement or find a new one each day to bring novelty to your routine.

Energetic Play

Movement is excellent for children with ADHD, that helps with hyperactivity and impulsivity. Children might enjoy an organized sport or martial arts class.

They can also benefit from lots of opportunities to participate in energetic play throughout the day. This could be jumping on a trampoline, running in the yard or park with friends, or going for a bike ride. It is ideal to have multiple times for movement, including during the school day, for all children, but especially kids with ADHD.

Sleep

Getting enough sleep every night helps improve executive functioning, which can be a challenge for ADHD brains. However, some ADHD traits can sabotage good sleep hygiene. For example, hyper-focus or procrastinating on projects until the last minute can mean you end up going to bed late.

Having a busy mind can make falling asleep feel impossible. This, in turn, makes waking up in the morning hard because you are sleep-deprived. Getting less sleep than you need affects your ability to focus and concentrate. It also affects your mood and general health.

You can work with an ADHD-affirming and competent doctor and/or therapist to help you get better sleep and work with your brain when your sleep from last night fell short.

A Word From Verywell

It is essential to recognize that ADHD looks different in everyone and, therefore, each person will benefit from a different plan to accommodate their brain. There are a variety of accommodations and strategies available that can help, including medication, natural remedies, school and work accommodations, seeking out an ADHD community, and affirming providers. Ultimately, the goal is to figure out how to work with your neurotype to allow yourself to thrive.