Introduction
Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition that affects millions of adults worldwide. While stimulant medications and behavioural therapy are the primary treatments for ADHD, there is growing interest in natural supplements as a complementary approach to managing symptoms. This article explores the potential of ADHD natural supplements for adults, examining the current research on their efficacy and safety.
ADHD is characterised by persistent inattention, hyperactivity, and impulsivity that can significantly impact an individual’s daily functioning. Although often diagnosed in childhood, ADHD can persist into adulthood, affecting relationships, work performance, and overall quality of life. Conventional treatments, such as stimulant medications, have proven effective in managing ADHD symptoms, but some adults may seek alternative or complementary therapies to enhance their treatment plan.
In recent years, researchers have investigated various natural supplements as potential adjunct treatments for ADHD in adults. While more research is needed to establish their efficacy and optimal dosing, some supplements have shown promise in reducing ADHD symptoms. This article will delve into the most promising ADHD natural supplements for adults, including omega-3 fatty acids, zinc, iron, magnesium, vitamin C, and protein, examining the current scientific evidence and highlighting important considerations for their use.
Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids, typically in the form of fish oil supplements, are among the most extensively researched natural supplements for ADHD. Numerous studies, including two meta-analyses, have demonstrated benefits in reducing hyperactivity, improving attention, and decreasing impulsivity (Newmark, n.d.). A 2017 review concluded that while the benefits of omega-3 and omega-6 fatty acid supplementation on ADHD symptoms are less significant compared to traditional ADHD medications, they could be used as an adjunct treatment (Lange et al., 2017).
The optimal dosage and form of omega-3 fatty acids for ADHD symptom management are still under investigation. However, most studies have used a combination of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), with doses ranging from 500 mg to 1,000 mg per day (Lange et al., 2017). It is essential to note that while omega-3 supplements are generally well-tolerated, they can cause side effects such as digestive discomfort and may interact with certain medications, such as blood thinners (Newmark, n.d.).
Zinc
Zinc is another nutrient that has been studied for its potential role in managing ADHD symptoms. Some research suggests that individuals with ADHD may have lower levels of zinc compared to their neurotypical counterparts (Robberecht et al., 2020). A 2021 systematic review noted a striking relationship between low zinc status and ADHD symptoms, particularly in children and adolescents (Robberecht et al., 2020).
However, the evidence supporting zinc supplementation for ADHD symptom management is mixed. While some studies have found that zinc supplements may reduce hyperactivity and impulsivity (Newmark, n.d.), others have produced conflicting results (Robberecht et al., 2020). The recommended daily allowance (RDA) for zinc is 11 mg for adult men and 8 mg for adult women (Newmark, n.d.). Excessive zinc intake can lead to adverse effects, such as nausea, vomiting, and copper deficiency (Robberecht et al., 2020).
Iron
Iron deficiency has been associated with more severe ADHD symptoms, and some studies suggest that iron supplementation, along with zinc, may help individuals with ADHD better manage hyperactivity, impulsivity, and inattention (Newmark, n.d.; Robberecht et al., 2020). However, the evidence is not conclusive, with a 2018 study finding no evidence supporting iron supplementation for ADHD (Newmark, n.d.).
It is crucial to determine iron deficiency through blood tests before considering supplementation, as excessive iron intake can lead to serious health problems, such as liver damage and cardiovascular issues (Robberecht et al., 2020). The RDA for iron is 8 mg for adult men and 18 mg for adult women (Newmark, n.d.).
Magnesium
Magnesium is known for its calming effects on the body and brain, making it a potential candidate for managing ADHD symptoms. A small 2021 study found that magnesium combined with vitamin D may reduce emotional and relationship challenges in children with ADHD (Hemamy et al., 2021). However, more research is needed to establish the efficacy of magnesium supplementation in adults with ADHD.
The RDA for magnesium is 400-420 mg for adult men and 310-320 mg for adult women (Newmark, n.d.). While magnesium supplements are generally safe, they can cause side effects such as diarrhoea and abdominal cramping, especially at high doses (Newmark, n.d.).
Vitamin C
Vitamin C plays a crucial role in modulating dopamine, a neurotransmitter involved in attention and reward-seeking behaviour (Newmark, n.d.). A 2006 study found that supplementing with vitamin C and flax oil helped decrease hyperactivity symptoms in children with ADHD (Joshi et al., 2006). However, it is unclear whether the improvements were due to vitamin C, flax oil, or the combination of both.
The RDA for vitamin C is 90 mg for adult men and 75 mg for adult women (Newmark, n.d.). While vitamin C is generally safe, high doses can cause side effects such as diarrhoea and stomach upset (Newmark, n.d.). It is also important to note that vitamin C can interact with certain ADHD medications, such as amphetamines, potentially reducing their effectiveness (Newmark, n.d.).
Protein
Protein is essential for the synthesis of neurotransmitters like dopamine and norepinephrine, which play a crucial role in ADHD symptom management (Newmark, n.d.). Consuming adequate protein may help these neurotransmitters function more efficiently, potentially improving focus and reducing impulsivity (Newmark, n.d.).
Good sources of protein include lean meats, fish, eggs, legumes, and nuts. The RDA for protein is 0.8 grams per kilogram of body weight for adults (Newmark, n.d.). It is important to distribute protein intake evenly throughout the day, incorporating protein-rich foods into meals and snacks to maintain stable blood sugar levels and promote optimal brain function (Newmark, n.d.).
Other Potential Natural Supplements
Several other natural supplements have been investigated for their potential benefits in managing ADHD symptoms, although the research is limited. These include:
- Vitamin D: Low vitamin D levels have been associated with increased risk of ADHD, but more research is needed to determine the effects of vitamin D supplementation on ADHD symptoms (Hemamy et al., 2021).
- B vitamins: Some studies suggest that B vitamins, particularly vitamin B6, may help reduce hyperactivity and impulsivity in children with ADHD, but more research is needed in adult populations (Newmark, n.d.).
- Ginkgo biloba: Ginkgo biloba has been studied for its potential cognitive-enhancing effects, but research on its efficacy in managing ADHD symptoms is limited and inconclusive (Newmark, n.d.).
- Ginseng: Ginseng has been shown to improve cognitive function in some studies, but more research is needed to determine its effectiveness in managing ADHD symptoms (Newmark, n.d.).
- L-theanine: L-theanine, an amino acid found in green tea, has been studied for its potential calming effects, but more research is needed to establish its efficacy in managing ADHD symptoms (Newmark, n.d.).
- St. John’s wort: St. John’s wort is commonly used to treat mild to moderate depression, but its effectiveness in managing ADHD symptoms is not well-established (Newmark, n.d.).
It is essential to note that while these supplements show promise, more research is needed to determine their efficacy and safety in managing ADHD symptoms in adults.
Lifestyle Changes and Complementary Therapies
In addition to natural supplements, lifestyle changes and complementary therapies can play a significant role in managing ADHD symptoms in adults. A healthy diet, regular exercise, and stress management techniques can help improve overall brain function and reduce ADHD symptoms (Newmark, n.d.).
Mindfulness practices, such as meditation and yoga, have been shown to improve attention, reduce impulsivity, and promote emotional regulation in individuals with ADHD (Newmark, n.d.). Tai chi, a gentle form of exercise that combines movement and meditation, may also be beneficial in reducing ADHD symptoms and improving overall well-being (Newmark, n.d.).
Establishing a consistent sleep routine and practicing good sleep hygiene can also help manage ADHD symptoms, as sleep disturbances are common among individuals with ADHD (Newmark, n.d.). Working with a therapist or ADHD coach can provide additional support in developing coping strategies and implementing lifestyle changes to better manage ADHD symptoms (Newmark, n.d.).
Precautions and Considerations
While natural supplements can be a helpful addition to an ADHD treatment plan, it is crucial to approach their use with caution. Always consult with a healthcare professional before starting any new supplement regimen, as some supplements can interact with medications or cause adverse effects (Newmark, n.d.).
It is also important to remember that natural supplements should not replace prescribed medications or other recommended treatments for ADHD (Newmark, n.d.). Instead, they should be used as part of a comprehensive treatment plan, under the guidance of a qualified healthcare provider (Newmark, n.d.).
When purchasing natural supplements, it is essential to choose high-quality products from reputable sources. Look for supplements that have been third-party tested for purity and potency, and avoid products with unnecessary fillers or additives (Newmark, n.d.).
Conclusion
In conclusion, while conventional treatments such as stimulant medications and behavioural therapy remain the primary approaches to managing ADHD in adults, natural supplements may offer a complementary strategy for symptom relief. The most promising ADHD natural supplements for adults include omega-3 fatty acids, zinc, iron, magnesium, vitamin C, and protein. However, it is crucial to recognise that the efficacy and optimal dosing of these supplements for ADHD management require further research.
When considering natural supplements as part of an ADHD treatment plan, it is essential to adopt a holistic approach that encompasses lifestyle changes and complementary therapies. A balanced diet, regular exercise, stress management techniques, mindfulness practices, and consistent sleep routines can all contribute to better overall brain function and reduced ADHD symptoms. Working closely with healthcare professionals, such as therapists and ADHD coaches, can provide valuable support in developing personalised coping strategies and implementing these lifestyle modifications.
It is important to emphasise that natural supplements should not replace prescribed medications or other recommended treatments for ADHD. Instead, they should be used judiciously, under the guidance of a qualified healthcare provider, as part of a comprehensive treatment plan. Always consult with a doctor before starting any new supplement regimen to discuss potential interactions, side effects, and individual suitability. By carefully integrating evidence-based natural supplements, lifestyle changes, and complementary therapies with conventional treatments, adults with ADHD can optimise their symptom management and overall quality of life.
Key Highlights and Actionable Tips
- Supplements like vitamins, minerals, and herbs can augment ADHD medication to help relieve symptoms such as inattention, memory, mood, and cognitive function
- Omega-3 fatty acids, usually given as fish oil, are one of the best-researched supplements for ADHD, with studies showing benefits for hyperactivity, attention, and impulsivity
- Zinc supplementation may help reduce the amount of stimulant medication required for optimal functioning in children with ADHD
- Low iron levels, particularly ferritin, can be a significant problem in children with ADHD, and supplementing with chelated iron may improve symptoms
- A specific multivitamin-multimineral combination called Daily Essential Nutrients has shown efficacy in reducing impairment and improving inattention, emotional regulation, and overall functioning in children with ADHD
- Magnesium supplementation can help calm hyperactivity and agitation, particularly in children who experience a rebound effect after their stimulant medication wears off
- Ginkgo biloba may improve attention when added to stimulant medication, but has no effect on hyperactivity or impulsivity
What are the potential side effects of ADHD supplements?
While supplements are generally considered safe, they can still cause side effects in some individuals. Common side effects may include digestive issues like stomach upset, nausea, or diarrhoea. Some supplements, such as iron, can cause constipation. It’s important to follow the recommended dosage and consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.
Can supplements replace ADHD medication?
Supplements are not a substitute for ADHD medication prescribed by a doctor. While some supplements may help alleviate certain symptoms, they are generally used as a complementary therapy alongside traditional treatments like stimulant medications and behavioural therapy. It’s crucial to work with a healthcare provider to develop a comprehensive treatment plan tailored to your individual needs.
How long does it take for ADHD supplements to work?
The time it takes for supplements to show noticeable effects can vary depending on the specific supplement and the individual. Some people may experience improvements within a few weeks, while others may need to take supplements consistently for several months before noticing any changes. It’s important to be patient and consistent with your supplement regimen and to discuss any concerns or lack of progress with your healthcare provider.
Are there any supplements that can help with ADHD-related sleep issues?
Melatonin, a hormone that regulates the sleep-wake cycle, may be helpful for some individuals with ADHD who struggle with sleep issues. Magnesium supplementation has also been suggested to promote relaxation and improve sleep quality. However, it’s important to address sleep hygiene and establish a consistent bedtime routine in addition to considering supplements. Consult with a healthcare professional before starting any sleep-related supplements.
Can dietary changes alone improve ADHD symptoms?
While a healthy, balanced diet is important for overall health and may help manage some ADHD symptoms, dietary changes alone are unlikely to significantly improve ADHD symptoms in most cases. However, certain dietary strategies, such as reducing sugar and processed food intake, increasing consumption of fruits, vegetables, and omega-3 rich foods, and ensuring adequate protein intake, may help support brain function and reduce inflammation. It’s best to work with a registered dietitian or nutritionist who has experience with ADHD to develop an individualised meal plan.
References
Hemamy, M., Pahlavani, N., Amanollahi, A., Salehi-Abargouei, A., Mottaghi, T., & Askari, G. (2021). The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial. BMC Pediatrics, 21(1), 178. https://doi.org/10.1186/s12887-021-02631-1
Joshi, K., Lad, S., Kale, M., Patwardhan, B., Mahadik, S. P., Patni, B., Chaudhary, A., Bhave, S., & Pandit, A. (2006). Supplementation with flax oil and vitamin C improves the outcome of Attention Deficit Hyperactivity Disorder (ADHD). Prostaglandins, Leukotrienes, and Essential Fatty Acids, 74(1), 17–21. https://pubmed.ncbi.nlm.nih.gov/16314082/
Lange, K. W., Hauser, J., Lange, K. M., Makulska-Gertruda, E., Nakamura, Y., Reissmann, A., Sakaue, Y., Takano, T., & Takeuchi, Y. (2017). The Role of Nutritional Supplements in the Treatment of ADHD: What the Evidence Says. Current Psychiatry Reports, 19(2), 8. https://pubmed.ncbi.nlm.nih.gov/28168597/
Newmark, S. (n.d.). 10 Supplements and Vitamins for ADHD Symptom Control. ADDitude. Retrieved May 19, 2023, from https://www.additudemag.com/vitamins-minerals-adhd-treatment-plan/
Robberecht, H., Verlaet, A., Breynaert, A., De Bruyne, T., & Hermans, N. (2020). Magnesium, Iron, Zinc, Copper and Selenium Status in Attention-Deficit/Hyperactivity Disorder (ADHD). Molecules, 25(19), 4440. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7583976/
