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10 Supplements and Vitamins for ADHD Symptom Control

What ADHD Supplements Improve Symptoms?

Research shows that medication does a good job of managing ADHD symptoms in many children and adults. Still, the thought of starting your eight-year-old son or daughter on a drug, no matter how effective it might be, causes lots of hand-wringing and soul-searching in parents before they agree to do it. There are potential side effects to be considered, along with the fact that ADHD medications don’t work the same way for every child in managing symptoms. So some parents look for other natural remedies for ADHD, such as nutrition, exercise, and supplements, to help their child deal with symptoms.

It is important to understand what a supplement is. A nutritional supplement provides basic nutrients for optimal health and function that you may not be getting from your food. Supplements include vitamins, minerals, proteins, and fats. I don’t include herbal or botanical ingredients, such as ginkgo or St. John’s wort, in the supplement category. Botanicals are plant-based products that are not necessarily nutrients, but which may have positive effects on health and function.

Now let’s look at the individual ADHD supplements I recommend. Every natural remedy for ADHD mentioned here has some research to support its effectiveness in improving some symptoms.

If possible, I’d consult a physician to help you incorporate supplements into your treatment plan. Managing supplements and other integrative treatments requires expertise. It is difficult for a family to do this on their own.

ADHD Supplement: Omega-3 Fatty Acids

Usually given in the form of fish oil, omega-3s are probably the best-researched supplement for ADHD. Numerous studies, including two meta-analyses, have found benefit in the area of hyperactivity, attention, or impulsivity.

[Get This Free Resource: Everyday Foods Filled with Omega-3s]

Finding the best omega 3 supplement is a different story. Despite all the studies on omega-3s, questions remain about the optimal dose and how to give it. The important omega-3 fatty acids are EPA and DHA, which are listed on most product labels. I recommend a total of 1,000 mg. of EPA plus DHA (add the two together) for smaller children, 2,000 mg. for adolescents, and 1,500 mg. for those in between. There should be 1.5 to 2 times as much EPA as DHA. Most omega-3 gummies don’t provide these higher levels, so your best option is to give your child capsules or a liquid. For children who are vegetarian, algae oil is available, but it requires large doses to get enough EPA and DHA.

A related supplement is phosphatidylserine. This is a type of molecule derived from fatty acids that plays an important role in cell signaling. A couple of small studies indicate it might be helpful for ADHD. My clinical experience is that the benefits have not been impressive. It can be taken on its own or in conjunction with a fish oil supplement.

ADHD Supplement: Zinc

I recommend zinc for children with ADHD. The mineral is not as well researched as omega-3s and iron, but there is some positive research. One study showed that taking zinc with a psychostimulant caused a nearly 40 percent reduction in the amount of the stimulant required to function at optimal levels. Other studies have shown benefits for ADHD symptoms in general. Zinc levels can be measured in the blood, but it is safe to give 20-25 mg. of zinc daily to your child without first doing a blood test.

ADHD Supplement: Vitamin D

Many American children have abnormally low levels of vitamin D. Newer research shows that children with ADHD have lower vitamin D levels than children without the condition. One study showed that expectant mothers with low vitamin D levels had a higher likelihood of their children having ADHD. There are no studies showing that giving vitamin D to children with ADHD improves their symptoms. Nevertheless, I would check vitamin D levels and supplement if the levels are low or even borderline low.

[Free Resource Here: Guide to Natural ADHD Treatment Options]

ADHD Supplement: Iron

Low levels of the mineral iron can be a significant problem in children with ADHD. Studies have shown that iron is crucial for normal brain function, and that treating with supplemental iron can improve ADHD symptoms.

Before giving an iron supplement to your child, it is important to measure the iron levels in your child’s blood. When doctors measure these in children, they test for hemoglobin and hematocrit — the level of iron in red blood cells. These readings are usually normal in children with ADHD. I recommend that doctors also check the ferritin level, which measures circulating iron. This is often low, or borderline low, in kids with ADHD. One study showed that the average ferritin level in ADHD children was 22 compared with 44 in non-ADHD children.

I recommend supplementing with iron if a child has a ferritin level under 30. It is important to use a chelated iron product, which reduces the problem of constipation or stomachaches. I usually begin with 30-40 mg. of elemental iron a day, and measure ferritin levels again in three to six months.

Multivitamin/Multimineral for ADHD

It is important that children with ADHD have adequate amounts of a wide range of vitamins and minerals, but until recently, there has been little research suggesting that taking a multivitamin/multimineral was helpful for ADHD. Research indicates that a specific multivitamin/multimineral combination is effective for kids who have ADHD and emotional dysregulation, often displayed by oppositional children.

Daily Essential Nutrients is made by Hardy Nutritionals. In one study, the micronutrients in this formulation reduced impairment and improved inattention, emotional regulation, and aggression. DEN did not improve hyperactive/impulsive symptoms. The downside is that it is expensive, and a child has to take six pills a day. It’s possible that other multivitamins have similar effects, but they have not been well-studied.

ADHD Supplement: Magnesium

This mineral won’t directly improve attention, but it can calm hyperactivity and agitation, which compromise attention. I find magnesium helpful for children who have a “rebound effect” after their stimulant medication wears off. A child can safely take 100-300 mg. of elemental magnesium twice daily in the form of magnesium glycinate, citrate, or chelate. The citrate form tends to lead to loose stools.

ADHD Supplement: Inositol

Inositol is found in very small amounts in many foods. In concentrated doses, it helps to counter agitation and anxiety. I recommend 12-18 grams a day divided into two or three doses for adults. The dose for kids would be calculated based on their mass.

ADHD Supplement: Ginkgo Biloba

This herb has been used to improve cognitive function for thousands of years. A couple of small studies have shown that it may be helpful in children with ADHD. A recent double-blind randomized study looked at adding ginkgo to a stimulant that children were already taking. Some children took ginkgo plus a stimulant, while others took a placebo and a stimulant. Those who took the ginkgo had a 35 percent better response rate in terms of improving attention. It had no effect on hyperactivity or impulsivity. I use 60 mg., twice a day, for children.

Bacopa and gotu kola, which are part of Ayurvedic medicine (the traditional medicine of India), have both been used to treat ADHD, but western medicine has done little research on them.

One herb, St. John’s wort, is often recommended for children with ADHD, but research shows that it helps with mood disorders, not ADHD. A study on using St. John’s wort to treat ADHD reached the same conclusion: It did not help. This study was discussed in the June 2008 issue of the Journal of the American Medical Association. View the study abstract.

The ABCs of ADHD Supplements

Among the many questions parents ask me when thinking about natural supplements for ADHD are: How can supplements help? Are they a substitute for ADHD medication, or can they be used together? How long do they take to work? Can they have side effects?

  1. How do supplements improve attention, impulsivity, or hyperactivity? It is helpful to understand how supplements are researched. The most common method is to give either the supplement being studied or a placebo to a person, and see if ADHD symptoms improve. Researchers measure this by looking at ADHD surveys or checklists, filled out by teachers and parents. In most cases, the research shows improvements in attention and focus, hyperactivity, or impulsivity, or all of them. It is hard to predict the effect any single supplement will have on a child.
  2. Will supplements improve symptoms as much as ADHD medication? For the most part, no. ADHD-friendly supplements are helpful, but they do not have the immediate and powerful effect on ADHD symptoms that medication does. It is hard to quantify the effectiveness of these supplements compared to medication. It is worth noting that supplements in general have far fewer side effects than medication, and less potential for severe side effects. I use supplements as part of an integrative treatment plan that includes interventions related to school, parenting, sleep, and exercise.
  3. How long will it take to see results after starting a supplement? This varies, depending on the supplement and the child. Some families have told me that they saw improvement within days of starting fish oil; other families didn’t see any improvement after a month. I recommend waiting a few months before deciding whether or not supplements are helpful.
  4. Do supplements have side effects? Some supplements have side effects, but they are milder and less common than the side effects of ADHD stimulants. Iron, for instance, may cause constipation or abdominal pain. It is important to notice any symptoms that occur after starting one or more supplements and consult with your physician.

[Get Free Guide to the Best Vitamins and Supplements for Managing ADHD Symptoms]

Sandy Newmark, M.D., is a member of the ADDitude ADHD Medical Review Panel.

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Fish Oil Benefits for ADHD: Best Omega 3 Supplements

Can Omega-3 Fatty Acids Help with ADHD?

You know that fish contain nutrients that help prevent heart disease and other serious ailments. Now evidence is mounting that these same omega-3 fatty acids also optimize brain function. Among other things, omega-3s boost the body’s synthesis of dopamine, the neurotransmitter that ADHD medications act to increase.

So, could a daily fish oil capsule help curb the symptoms of ADHD?

Quite possibly, suggest several research studies on fish oil for ADHD — including a study published in Pediatrics. “A lack of certain polyunsaturated fatty acids may contribute to dyslexia and attention-deficit/hyperactivity disorder,” reports one of the study’s authors, Paul Montgomery, D. Phil., a researcher in the psychiatry department at the University of Oxford in England.

For Montgomery’s study, schoolchildren were given fish oil supplements rich in omega-3 essential fatty acids (EFAs) for a period of three months. During this time, the children showed significant improvements in behavior, reading, and spelling.

[Get This Free Download: Fish Oil Supplements for Children with ADHD]

Is Fish Oil Safe for Kids and Adults with ADHD?

Fish oil is generally safe when taken properly, but you should always speak with your doctor before trying fish oil.  Make sure the fish oil supplement you take is free of mercury and other contaminants. Children and adults with shellfish allergies should not take fish oil supplements; instead, they should look for vegetarian omega-3 supplements, usually made of algae or other plant-based materials. Side effects of fish oil supplements are generally mild, and may include nausea, heartburn, or “fish burps.”

What Are the Best Omega-3 Supplements for ADD?

Over-The-Counter Formulations for Children with ADHD

Fish burps are a real, dreaded thing. These, and the fishy taste of many omega 3 supplements, deter many children from trying this line of treatment. So ADDitude asked three kids with ADD — Natalie (age 10), Harry (10), and Katie (7) — to try several popular omega-3 products.

Although none of the products caused the deal-breaker fish burps, some of them did need to be hidden in other foods to get past our tasters’ picky palates. Here are the results, along with some frank comments from our panel.

Carlson for Kids (lemon flavor) (#CommissionsEarned)
Benefits: Made from cold-water fish caught in Norwegian waters; bottled in Norway to ensure maximum freshness
Serving: 800 mg of omega 3s per 1/2-teaspoon serving
Comments: Our testers preferred it mixed with a favorite food. Harry has his mixed in chocolate milk. Try it in a spoonful of lemon yogurt.

Coromega Kids Omega3 Squeeze (orange flavor) (#CommissionsEarned)
Benefits: Portable, single-dose packets; clinically proven to deliver 300 percent better absorption than softgels
Serving: 284 mg of omega 3s per 2. 5-g packet
Comments: Our tasters weren’t thrilled with taking it straight. Mixing it in a smoothie or yogurt helped a lot.

Barlean’s Kid’s Omega Swirl (lemonade flavor) (#CommissionsEarned)
Benefits: Nine times more absorbable than regular fish oil; has the taste and texture of a smoothie
Serving: 720 mg of omega-3s per 2-teaspoon serving
Comments: All three kids liked it straight. Says Harry: “Double thumbs up.” Says Natalie: “Mmm, ahh, yummy. I could drink it all down.”

SaviSeed (cocoa-kissed flavor)
Benefits: Super-seeds from the rainforests of Peru; richest source of omega 3s, 13 times as much per serving as wild salmon
Serving: 7 g of omega 3s per 1-ounce serving
Comments: All three testers liked the taste at first, but were less pleased when the chocolate coating gave way to the earthy taste of the seed inside. Try having kids wash it down with chocolate milk.

Nordic Naturals Omega-3 Effervescent (creamy orange flavor) (#CommissionsEarned)
Benefits: Fun to drink as the powder creates fizzy bubbles when dissolved in water; convenient single-serving packets; added vitamin D3
Serving: 670 mg of omega 3s per 9.7-g packet
Comments: One of the three testers went for this one. Natalie: “Mmm. That’s good!” Instead of water, try mixing it in lemonade or orange juice.

[Read This Next: The ADHD Food Fix]

Research-Based Formulations Specifically for ADHD

Equazen Pro, a new Omega-3 supplement, manages omega-3 fatty acid deficiency to nutritionally support focus and attention in children with ADHD or ADHD-type symptoms. It was formulated to address a LC-PUFA deficiency caused by genetic abnormalities that is linked to ADD-type symptoms.

In addition, several vegetarian options do exist, including products like this: Purity Omega.

The American Academy of Pediatrics (AAP) recommends treating ADHD in children and adolescents aged 6 to 18 with FDA-approved medications, plus parent training in behavior modification and behavioral classroom interventions. Research studies like this one conducted by scientists at McGill University have found that “stimulant medications are most effective, and combined medication and psychosocial treatment is the most beneficial treatment option for most adult patients with ADHD.” All ADHD treatment decisions should be made in consultation and coordination with a licensed medical provider.

ADDitude Resources

  • Read This Next: 12 Foods Rich in Omega-3 Fatty Acids
  • 6 Essential (and Often-Overlooked) Supplements for ADHD
  • “ADHD and Fish Oil Supplements: What’s a Safe Dosage?”

Update 12/2020: An earlier version of this article misidentified DHA as an omega-6 fatty acid. DHA is an omega-3.

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As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

 

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Best Supplements for ADHD - Drink-Drink

Attention Deficit Hyperactivity Disorder (ADHD) is a mental health condition that can begin in childhood and continue into adulthood.

According to the Centers for Disease Control and Prevention (CDC), 9.4% of US children aged 2 to 17 have been diagnosed with ADHD.

For many children, the symptoms of ADHD can be devastating in certain settings or interfere with daily activities. Children with ADHD may have difficulty managing their behavior and emotions in school or social settings. This may affect their social development or their academic performance.

Common ADHD behaviors include:

  • easily distracted
  • not following directions
  • often feeling impatient
  • fidgety

Your child's doctor may prescribe medications or antidepressants to treat symptoms of ADHD. They may also refer your child to a specialist for advice.

However, you may also be interested in alternative therapies to help relieve the symptoms of ADHD. Few studies suggest that certain nutritional supplements may relieve these symptoms.

ADHD Supplement Benefits

Some supplements can enhance ADHD treatment and help relieve symptoms of inattention, memory, mood, and cognition. Supplements may include vitamins, minerals, proteins, and fats.

The natural ADHD supplements listed below have some research to support their claims. The following supplements are the most popular for alleviating ADHD symptoms.

Zinc

Zinc is an essential mineral that plays a vital role in brain health. Zinc deficiency can affect other nutrients that help the brain function.

According to a 2015 study, children with zinc deficiency may experience ADHD-like symptoms such as inattention, nervousness, and cognitive retardation. The study also suggests that zinc supplements may only be effective in children at high risk of zinc deficiency.

You may want to include more zinc-rich foods in your child's diet. These products include:

  • oysters
  • poultry
  • red meat
  • dairy products
  • beans
  • whole grains
  • fortified cereals

omega-3 fatty acids

If your child is not getting enough omega-3 fatty acids, dietary supplementation alone can help. Although, mind you, research on the benefits of omega-3 supplements for ADHD is mixed.

Omega-3 fatty acids can stimulate the body's production of dopamine, a neurotransmitter that ADHD medications act to increase.

Docosahexaenoic acid (DHA) is a type of omega-3 fatty acid essential for good brain health. People with ADHD usually have lower levels of DHA than those who don't have the condition.

Food sources of the DGC and other Omega-3 fatty acids include fatty fish, such as:

  • SHOS
  • Tuna
  • Paltus
  • Service
  • Anchusi

    Utu

    link between ADHD and low iron levels.

    In addition, a 2012 study shows that iron deficiency may increase the risk of mental illness in children and young adults. Iron is important for the production of dopamine and norepinephrine. These neurotransmitters help regulate the brain's reward system, emotions, and stress.

    If your child has low iron levels, supplements may help. According to a study from 2014, iron supplements may improve ADHD symptoms in people with iron deficiency. But consuming too much iron can be toxic.

    Talk to your child's doctor before adding iron supplements to their regimen.

    magnesium

    Magnesium is another important mineral for brain health. According to a 2017 study, magnesium deficiency can cause irritability, confusion, and decreased concentration.

    But magnesium supplements can only be helpful if your child is magnesium deficient. There is not enough research on how magnesium supplements affect ADHD symptoms.

    Be sure to talk to your child's doctor before adding magnesium supplements to any treatment plan. In high doses, magnesium can be toxic and cause nausea, diarrhea, and seizures.

    You can get enough magnesium from food. Foods rich in magnesium include:

    • dairy products
    • whole grains
    • beans
    • leafy greens

    Melatonin

    Sleep problems can be a side effect of ADHD. While melatonin does not improve ADHD symptoms, it may help regulate sleep, especially in people with chronic insomnia.

    A 2007 study of 105 children with ADHD aged 6 to 12 found that melatonin improved their sleep time. Children took 3 to 6 milligrams of melatonin 30 minutes before bed for 4 weeks.

    Talk to your doctor

    Always talk to your doctor before trying any new supplement or herbal remedy. What works for some people may not work for your child. Some nutritional supplements and herbal medicines interact with other medications your child may already be taking.

    In addition to supplements and herbs, dietary changes can improve ADHD symptoms. You may want to eliminate foods from your child's diet that may contribute to hyperactivity. These include foods with artificial colors and additives, such as sodas, fruit drinks, and brightly colored cereal.

    Conclusion

    Some studies show that certain dietary supplements, such as zinc, magnesium and melatonin, can improve ADHD symptoms.

    However, before trying a new alternative treatment, be sure to talk to your doctor. They can help you understand the potential benefits and risks of adding it to your child's treatment plan.

    The best supplements for weight gain and muscle growth TOP-5

    Actively involved in sports sooner or later ask themselves the question: what sports supplements to choose for gaining muscle mass? What to pay attention to in the first place, so as not to sacrifice health and well-being at the expense of the effectiveness of training. In this article, we will look at the TOP 5 supplements from the range of sports nutrition for muscle growth.

    Everything starts with a gainer

    When we talk about sports supplements for weight gain, the number one thing is of course protein. Protein in the body is broken down into amino acids, which are the main "building material" for muscle fibers. Here you can use any of its types, both “fast” whey and slow casein, or even combined protein mixtures:

    • Whey drink immediately after training to speed up recovery;
    • Casein (its most popular form is micellar, it is devoid of an unpleasant aftertaste) is recommended to drink at night - after all, in a dream, the recovery processes do not stop, but even vice versa;
    • Multi-Protein Combo can be taken between meals and on non-training days to increase your protein intake.

    However, active muscle growth requires not only an excess of protein, but an excess of calories in general. If you drink pure protein after a workout, it will, for the most part, be spent on restoring the spent strength and internal energy reserves - glycogen. Therefore, you need to add carbohydrates to the protein.

    Gainer is a high-calorie protein-carbohydrate cocktail specially designed for mass-gaining athletes. With its help, a surplus is easily created - that is, an excess - of calories, and the protein from the gainer is immediately sent to restore and strengthen muscle fibers. We can say that a gainer is an additive intended only for weight gain. It is especially necessary if you have an ectomorphic physique - thin, with a small amount of adipose tissue. Such people hardly gain weight without the use of sports nutrition.

    On the other hand, if you are prone to excess weight, the gainer should be used with caution. Preference should be given to a slow carbohydrate gainer, for example, isomaltulose - such a cocktail does not cause sharp spikes in insulin in the blood and provides a longer feeling of satiety.

    In more detail about the gainer on complex carbohydrates, we wrote earlier.

    Selecting building blocks for muscles

    The next necessary sports supplement for muscle tissue growth is the essential amino acids BCAA. It is a blend of L-Leucine, L-Isoleucine and L-Valine.

    • Leucine in muscle protein synthesis activates anabolic processes. Protects muscle fibers from destruction during intense physical exertion. It enhances the synthesis of insulin and reduces the breakdown of glycogen, maintains the water balance in the body.
    • Isoleucine provides muscles with oxygen, additional nutrition, stimulating their growth. Regulates blood sugar levels. Actively restores damaged muscle fibers, increases overall endurance. Isoleucine is especially effective during intense physical exertion.
    • Valine restores the body after physical exertion. Provides muscles with energy, increases endurance and concentration for the duration of the workout. The amino acid maintains nitrogen balance and regulates serotonin levels.

    Yes, these amino acids are found in any protein, including whey. However, it is in its pure form and in a ratio of 2:1:1 that these sports supplements actively promote muscle growth.

    Mass Gain Pre Workouts

    The classic pre-workout complex does not directly affect muscle growth, but mainly on strength indicators. Such additives increase stamina and give energy, because they most often contain stimulating substances - caffeine, taurine, guarana. On the one hand, this is useful, because it allows you to mobilize all the efforts of the body.

    But on the other hand, they all load the heart and blood vessels, which is quite harmful, and sometimes even dangerous. In addition, addiction develops to them, and with regular use it is necessary to increase the dosage. This, to put it mildly, is not good for health.

    Meanwhile, new generation pre-workouts are most often a complex of amino acids and supplements for athletes, including those that increase muscle growth. The most frequent of them:

    • Arginine stimulates the growth of muscle mass - accelerates the production of testosterone and growth hormone. Due to this, it reduces the level of subcutaneous fat, improves muscle relief, and stimulates pumping. Reduces the level of bad cholesterol, increases the level of nitric oxide, that is, arginine improves vascular tone. It is a powerful antioxidant and strengthens the immune system.
    • Beta-Alanine increases the intensity of muscle contractions, allowing you to achieve greater intensity of movement during training. Reduces fatigue, delays the onset of "muscle failure". Regulates blood sugar levels, prevents the breakdown of glycogen. Alanine is indicated for athletes with low blood pressure and hypoglycemia to increase endurance.
    • Creatine, responsible for supplying muscles with energy and increasing strength during training. We will talk about it in more detail below - or read our earlier article.
    • Glutamine promotes the synthesis of other amino acids, thereby participating both in muscle recovery after training and in the construction of new muscle fibers. It has a slight stimulating effect, gives a charge of vivacity and energy for effective workouts. Strengthens immunity.

    Let's say the pre-workout complex Amino Power contains 3.8 gr. BCAA, 3.8 gr. arginine, 3.8 gr. beta-alanine and 1.8 grams of creatine per serving. It increases your strength and endurance in a cardiovascularly safe way, gives you energy before training and allows you to recover as efficiently as possible after. It can be called a sports supplement for gaining muscle mass.

    Creatine monohydrate: its benefits for mass gain

    This is a vitamin-like substance that is found in meat - and in muscles, respectively. The body itself produces it, but sometimes not enough to provide the right level for strength training. However, it has the ability to accumulate in the muscles, so they drink it in a monthly course to maintain the desired level.

    First of all, creatine provides the muscles with energy - accelerating the synthesis and slowing down the consumption of adenosine triphosphate or ATP. ATP is the main intracellular "fuel" during physical exertion. It increases the supply of nutrients to muscle fibers, enhances blood circulation and nerve connections between cells. By stimulating anabolic processes, creatine allows muscles to recover faster after exertion and look more embossed. In addition, it promotes optimal circulation of water in the muscles, and this largely determines the relief of the muscles.

    In general, creatine reduces fatigue, allows you to train harder, which is important during the period of mass gain and makes CREATINE MONOHYDRATE one of the most popular supplements for muscle mass.

    Familiar from childhood Omega-3

    Omega-3 unsaturated fatty acids are what fish oil is really valued for. But now there is no need to swallow a nasty oily liquid - modern technology has made it possible to dress Omega-3 in capsules with a neutral aroma, without an unpleasant taste.

    Omega-3 significantly strengthens the immune system. When gaining muscle mass, this is especially true - after all, we mean, among other things, recovery processes. Roughly speaking, the protein and the amino acids contained in it are the "bricks" for our body, while the fatty acids are the "cement".

    In addition, Omega-3 reduces the load on the heart and blood vessels, increases overall endurance and resistance to stress. Lack of unsaturated fatty acids can lead to serious metabolic disorders.

    Omega-3s must be taken with other foods, otherwise they are poorly absorbed and can lead to intestinal upset.

    The Best Supplements for Muscle Growth: Expert Recommendations Prime Kraft

    Modern sports nutrition provides a variety of opportunities to achieve success in sports and the "creation" of your body. Summarizing everything written above, we would advise taking mass supplements according to the following schemes: