10 Supplements for ADHD to Include in Your Diet

Updated on April 22nd, 2020
Supplements for ADHD

Do you feel nervous and restless most of the time? Do you suffer from hyperactivity and sudden fits of anxiety and panic?

If your answer is a yes to these and perhaps have been facing such signs and symptoms for quite some time now, then you might have ADHD, the syndrome that is grappling the world and affecting the young and old alike.

There are different types of traditional treatments for ADHD, but when it comes to holistic and natural cures, supplements for ADHD works wonders in providing therapeutic relief from the signs and symptoms of ADHD(1).

The global statistics reveal that males are almost three times more likely to be affected by ADHD as compared to females.

Read on to find out more about the treatment approach by the administration of natural supplements for ADHD.

Supplements for ADHD

1. Fish Oil for ADHD

Medication is either not enough or too ineffective for the cure of mild to acute ADHD. The good news is that there are ways to jazz up the treatment process, and one of them is to treat yourself with a good dose of savory fish oil for ADHD.

However, if the thought of eating fatty fish gives you nightmares, then you can try the supplement of fish oil for ADHD that is readily available and remarkably effective as well.

Why use it?

  • Extensive research states that the daily consumption of fish oil capsules can curb the annoying symptoms of ADHD and can make you whole and healthy again.
  • Fish oil is rich in omega-3 fatty acids, which makes it indispensable for the natural cure of ADHD. The omega-3 fatty acids are not only excellent for the healthy functioning of the cardiovascular system but are also useful for the treatment of ADHD.
  • The consumption of fish oil for ADHD in the form of capsules helps to boost the synthesis of dopamine, which is necessary for the therapeutic cure of ADHD. Besides, research suggests that the deficiency of poly-unsaturated fatty acids contributes to attention-deficit disorders and dyslexia.

How much to use?

Experts recommend that a high ratio of omega-3 to omega-6 fatty acids that is a high ratio of EPA to DHA is necessary for the natural treatment of ADHD.

The recommended ratio of EPA to DHA is four to one. For supplements, the consumption of 2.5g of omega-3 fatty acid supplements for kids and 5g of omega-3 fatty acid supplement for adults is good for the cure of ADHD.

2. Vitamins for ADHD

ADHD Child

Vitamin B, Vitamin C, magnesium, iron, and zinc are excellent for the healthy functioning of the brain and nervous system.

Vitamin B

Deficiency in the B vitamins (especially vitamin B6) can trigger fatigue and irritability in adults and children with ADHD. Sufficient consumption of B vitamins for ADHD through food and supplements can enhance the level of vigilance and curb stress and anxiety. The foods that are rich in B6 are tuna, spinach, bananas, etc.

How does it work?

There is ample amount of evidence that the deficiency of vitamin-B complex is one of the significant triggers of ADHD in children and adults. Low level of the vitamin-B complex is the reason behind hyperactivity, inattentiveness, and impulsiveness.

The adequate consumption of vitamin-B complex in the form of supplements for ADHD can influence the development and smooth functioning of the brain.

[Also Read: Popular Vitamins for ADHD]

3. Zinc

Zinc aids in the regulation of dopamine and works to improve the response of the brain to dopamine and decrease hyperactivity in children.

How does it work?

Zinc is a cofactor of hundreds of enzymes, including metalloenzymes, which are vital in the digestion of starches, unsaturated fats, amino acid, and nucleic acid. It is a significant factor in the metabolism of synapses, prostaglandins, and for the maintenance of cognitive structure and functioning.

Dopamine is a standout amongst the most significant factors in the hyperactivity issues, and the melatonin hormone has a significant role in the control of dopamine. Since zinc is vital in the digestion of melatonin, it is a substantial factor in the treatment of ADHD.

Zinc is especially beneficial for the natural treatment of ADHD in children. Zinc is the coenzyme of delta-6 desaturase, which is essential for the anabolism of fatty acids and linolenic and linoleic acids that compose the membrane of the neurons.

The administration of zinc supplement is especially beneficial for fighting against the deficiency of zinc and low level of concentration of zinc in the plasma.

However, the actual efficiency of the dose of zinc supplement is still under research.

[ Also Read: How to Treat ADHD Naturally ]

4. Iron

Low level of iron causes ADHD in children. The consumption of iron-rich foods such as dark chocolate, green veggies, red meat, etc. is good for the cure of ADHD. Try not to take too much iron supplements as that can be dangerous.

How does it work?

Iron is a trace element that is highly essential for dopaminergic activities and cognitive functioning. Recent medical research suggests that the deficiency of iron is one of the primary causes of ADHD in children and adults.

Iron is a coenzyme that is necessary for the anabolism of catecholamine compounds, thereby contributing to the production of neurotransmitters.

It is the low level of serum ferritin and not serum iron that is linked with the occurrence of ADHD in children. Ferritin is the compound of iron and amino acids that is present in the serum. The shortage of iron in the body can trigger feelings of restlessness, hyperactivity, carelessness, and impulsiveness in children.

It is essential to incorporate an adequate amount of iron into the diet to enhance the neurological state and cure ADHD and other such disorders. The deficiency of iron generally occurs in premenopausal women and children. Taking regular dose iron supplements for ADHD is one of the best ways to recover from hyperactivity and restlessness.

5. Magnesium for ADHD

Magnesium is useful for inducing a sense of calmness and composure, which is crucial for patients of ADHD. Take supplements of magnesium for ADHD for the daily dose of magnesium and add magnesium-rich foods such as dark green leafy veggies, seeds, nuts, and beans to your diet.

How does it work?

Magnesium is not only essential for ADHD but is also necessary for the synthesis of proteins, functioning of muscles and nerves, regulation of blood sugar levels, development of bones and teeth, synthesis of DNA, and synthesis of glutathione.

Magnesium is exceedingly beneficial for the improvement of brain functioning. It can affect the binding of the neurotransmitter to their respective receptors like dopamine and serotonin. The macromineral can also enhance the neurotransmission by the endogenous receptors of serotonin.

The administration of magnesium in the form of supplements for ADHD helps in keeping glutamate, the stimulating neurotransmitter within the required limit by the inhibition of  NMDA receptors. It also aids in enhancing the calming action of GABA neurotransmitter.

Combating the deficiency of magnesium through food and supplements helps in the alleviation of the different symptoms of ADHD. A combined dose of vitamin-B complex and magnesium can alleviate instability, inattentiveness, muscular spasms and rigidity, aggression, and twitchiness of nerves.

Herbal Supplements for ADHD

herbal supplements

With an increase in the number of people who have ADHD, and more and more people becoming unresponsive to conventional treatment and drugs, experts are recommending herbal supplements for ADHD.

Adopt special diets with the elimination of sugar, artificial colors and flavors, and chemical additives to lead a healthy lifestyle and cure ADHD. Herbal supplements for ADHD like herbal tea, Ginkgo Biloba, Brahmi, etc. go a long way in the treatment of the signs and symptoms. Some of the best ADHD supplements in herbal include the following.

1. Ginkgo Biloba

Ginkgo Biloba for the overall cure of the symptoms of ADHD. The administration of ginkgo biloba helps in improving the mental sharpness and memory power. Ginkgo Biloba is as effective as the drug Ritalin for ADHD. However, if you are on blood thinning or bowel disease medications, then you need to avoid this herbal supplement.

How to use?

Check out the simple recipe of Ginkgo Biloba tea right here.

Ingredients: A teaspoon of ginkgo biloba leaves, a cup of water, a teaspoon of honey

Procedure: Put the water on the boil and let it simmer for about a few minutes. Remove the saucepan from the flame and add the crushed leaves of the herb. Strain out the tea after making it steep for a few minutes. Add a teaspoon of honey to it and drink it hot.

2. Brahmi

Water hyssop or Brahmi grows in the wild marshy areas of India and other parts of the world. The herbal supplement comes from the stems and leaves of the plant. Brahmi has been in use for ages for the improvement of cognitive functioning and memory power. Brahmi is one of the best herbal supplements for ADHD.

How to use?

The proper dose of Brahmi supplement for ADHD is dependant upon a variety of factors that include the age of the user, health, medication, and more. Currently, there is no specific recommendation on the dosage of Brahmi, but you can always try the recipes to have Brahmi at least once a day at lunch or dinner.

Consult the pharmacist before taking the supplement of Brahmi and make sure that you follow the instructions on the label before use.

3. Green Oats

Green Oats benefits

Unripe oats or green oats make for one of the best herbal supplements for ADHD. The extract of wild oats or green oats comes from the premature crop. The administration of green oats supplement helps in the treatment of anxiety, stress, and nervous disorders. It also helps to calm the nerves, improve cognitive performance, and induce peace of mind.

How to use?

Check out the recipe of delicious green oatmeal right here.


Two cups of plain milk, 4 cups of tender spinach, one medium-sized ripe banana, one cup of green oats, one teaspoon of vanilla essence, one tablespoon of chia seeds, a dash of protein powder, and a pinch of salt.


  • Blend the milk, banana, and spinach in a food processor until they turn smooth.
  • Place the chia seeds and green oats in a pot. Add the milk blend and vanilla essence to the green oats and then set the pan to medium heat.
  • Stir the contents of the pot until the green oats thicken. Add the protein powder to the pan and then turn off the heat after a couple of minutes. Serve hot after garnishing it with walnuts, peanut butter, etc.

[ Read: Home Remedies for ADHD Treatment ]


1. Is ginger tea good for ADHD treatment?

Ginger is rich in anti-inflammatory compounds that work for the natural treatment of cognitive disorders such as depression, ADHD, anxiety, fogginess of the brain, Alzheimer’s Disease, and other chronic diseases of the brain and nervous system.

2. How does vitamin c work for ADHD?

The brain makes use of vitamin C for the production of neurotransmitters such as norepinephrine and dopamine. Foods like oranges, kale, and red pepper are rich in vitamin C. However, vitamin C tends to interfere with ADHD medication and therefore should not be taken within an hour or so of taking the required drugs.

3. How do you treat ADHD in children naturally?

There are several modes of alternative and natural treatment for children with ADHD. These methods include sound sleep, regular exercise, mindfulness and meditation, music therapy, a diet of omega-3 fatty acids, and more.

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