Supplements for ADHD
This Month’s Question:
Dear Mind Matters,
My youngest daughter was diagnosed with ADHD about a year ago. We are trying on stimulant medications to help her focus at school and at home. We keep seeing advertisements about supplements that are supposed to help with ADHD, including inattention and hyperactivity. Would you recommend any supplements for ADHD?
Sincerely, Supplement-Curious Mom
Answer from Sue Wolff, Psychiatric Nurse Practitioner:
Dear “Supplement-Curious Mom,”
First, it’s important to know that while some supplements are widely discussed in the media and online, the scientific evidence supporting their effectiveness for ADHD is mixed. Let’s review some of the most commonly mentioned supplements:
1) Omega-3 Fatty Acids
These are found in fish oil and some plant sources. Several studies suggest that omega-3s may have a small, positive effect on attention and behavior in children and adults with ADHD, especially those with low baseline levels. However, the benefits are generally modest compared to standard treatments. It is best to get our Omega Fatty Acids from our food but that can be difficult for some kids and adults. Food items to consider are:
Fatty fish (salmon, tuna, mackerel, sardines, anchovies)
Plant-based sources: Flaxseeds, Chia seeds, Walnuts, Almonds, and Hemp seeds.
Eggs (especially from pasture-raised chickens)
2) Zinc and Iron
Some people with ADHD have been found to have lower levels of zinc or iron. Supplementing these minerals may help if a deficiency is present, but routine supplementation without testing is not recommended. Too much can be harmful, so it’s best to check levels before starting. This is something your healthcare provider can do through blood testing.
3) Magnesium
Magnesium is sometimes promoted for ADHD, although current research does not strongly support its use. But some studies show that individuals with ADHD may be deficient in magnesium, and a little magnesium may help calm the nervous system. Also, supplementing with magnesium can help reduce some side effects to stimulant medications, help with sleep, and help with regulating bowel movements. When taking magnesium, be sure to not overdo it as too much magnesium may lead to loose stools.
4) Multivitamins
The information about multi-vitamins is mixed when treating ADHD and we need to consider the individual when thinking about using a multi-vitamin. To get all the nutrients for good mental health, it is important to eat a healthy diet filled with whole foods, fruits, vegetables, and plenty of protein. Remember that we are what we eat and the calories and nutrients we put into our bodies do not just work from the neck down. Our food also impacts how we feel from the neck up! Yes, what we eat can impact how we feel mentally, emotionally, and cognitively. But for many people who have ADHD, eating a well-balanced diet may be difficult. For instance, people with ADHD often experience disrupted and unhealthy eating habits due to poor executive dysfunction, including impulsivity, difficulty with planning, and challenges with interoception (recognizing body signals). These traits can lead to binge eating, forgetting to eat, unhealthy food choices, and difficulties with regular meal schedules. Adding a good quality multi-vitamin may be helpful for some people with ADHD to support their nutrient needs especially when they struggle with unhealthy eating patterns.
5) Herbal and Other Supplements
Considering an herbal supplement such as Rhodiola, Gingko Biloba or supplements like Tyrosine/Taurine is an individual decision and in children, we want to be extra careful since some supplements may not be safe. In addition, not all ADHD is alike and adding a supplement could make other mental health struggles worse.
Research on supplements for ADHD is ongoing, and evidence varies, with some studies showing positive results and others finding little to no effect. There is even less research done looking at herbal supplementation in children with ADHD. Yet there are some safe supplements to consider that may help a child or an adult with ADHD. The first step is to have a discussion with a health care provider with knowledge of supplements and how they may be used with someone who has ADHD.
A few important points to keep in mind when considering supplements for ADHD:
Supplements are not a substitute for evidence-based treatments like behavioral therapy, parent training, or medication when appropriate.
Quality and safety can vary widely between supplement brands. Look for products that are third-party tested for purity and that do not have a lot of fillers and added unnecessary ingredients. If you are gluten free, consider supplements that do not include anything with gluten.
Always monitor for side effects, and keep in mind that “natural” does not always mean “safe.”
Sometimes there can be interactions between supplements as well as between medications and supplements.
If you’re considering supplements, it’s a good idea to check for any underlying deficiencies first and to use supplements as part of a broader, supportive approach that includes structure, behavioral strategies, and healthy lifestyle habits.
Lastly, always consult your healthcare provider, including your mental health prescriber, before starting a supplement. Afterall, supplements can be expensive and finding the right ones for you and your child involves assessing what may be helpful while eliminating any supplements that may be harmful or cause side effects.
If you have questions about specific supplements, send us your questions for a future episode. To learn more about non-medication strategies for ADHD, please see last month’s newsletter where we outline some of the most common behavioral approaches to help a child succeed with ADHD.
Thanks for reading Mind Matters. Feel free to send in your question about anything mental health for us to answer it in future episodes! Thank you and take care!