10 Best Natural Supplements and Vitamins for ADHD in 2023

Medications can be effective for ADHD short term. However, their long-term use produces a range of side effects that often cause patients to cease the treatment.

Not to mention that ADHD medication is not for everyone. Natural supplements, on the other hand, can not only enhance your treatment plan but also prove safer for your health.

In this article, we discuss the most effective natural supplements for ADHD and give tips on how to combine supplementation with nutrition and exercise to reap the most benefits.

Best Natural Supplements for ADHD

When it comes to treating ADHD, experts recommend eating healthy fats, lean protein, complex carbs, fruits, and vegetables.

But even then, your brain may lack additional nutrients best delivered by supplements.

The following vitamins and minerals are the most popular for enhancing brain function, regulating the nervous system, and easing the symptoms of ADHD without dangerous side effects.

Magnesium

Although magnesium won’t directly improve focus, it can calm the hyperactive nervous system and inhibit agitation, both of which negatively impact attention.

Clinical dietitians find magnesium helpful for children suffering from a “rebound effect” as the stimulant medication wears off. Children can safely supplement 10 mg of magnesium twice daily.

The most effective forms of magnesium include chelate, glycinate, and citrate. The citrate form tends to trigger loose stools.

Iron

Iron deficiencies can be a significant contributor to ADHD. Studies have shown that iron is essential for proper neurological functioning and that using extra iron can improve ADHD symptoms (1).

Before you give iron supplements to your child, it’s important to run blood tests and determine the iron levels in your child’s blood.

When doctors run these tests, they look for hemoglobin and hematocrit — the concentrations of iron in red blood cells. Healthy children have normal levels of iron, but children with ADHD may have deficiencies.

One study showed that the average iron levels in children with ADHD were twice as high as in non-ADHD children.

A ferritin level under 30 indicates the need for supplementation. Make sure to use a chelated form of iron, which reduces potential issues with an upset stomach and constipation. A good starting dose is 40 mg of elemental iron per day.

After three months, you can run ferritin tests again.

Melatonin

Melatonin is a natural sleep hormone produced in the thyroid gland that increases in the evening. It reaches its peak at night and slowly decreases until the morning kicks in.

Melatonin supplements can help calm racing thoughts that prevent people with ADHD from going to sleep (2).

You can combine melatonin with lavender aromatherapy. Both compounds have been clinically proven to help with insomnia and restlessness.

Vitamin C

Vitamin C can modulate the neurotransmitter dopamine at the synapses in the brain. When your body can effectively manage its dopamine levels, you can achieve better focus and mood stability. You’ll also become more motivated (3).

Zinc

Zinc is one of the best natural supplements for ADHD. Although not as well researched as omega-3s and iron, there is some positive evidence regarding their therapeutic effects on the ADHD brain (4).

One study demonstrated that taking zinc with psychostimulants reduced the amount of stimulant required to function at optimal levels by nearly 40%. Other studies have shown that zinc has been beneficial for ADHD symptoms in general (5).

You can safely take up to 25 mg of zinc daily without first doing a blood test.

Omega-3 Fatty Acids

Omega-3 supplements have a decent scientific record of efficacy for ADHD. Many studies, including meta-analyses and reviews of literature, have found omega-3s to be beneficial for impulsivity, hyperactivity, and attention (6).

Finding high-quality omega-3 supplements is another pair of sues. Though the studies have yielded positive results, the optimal dose and the best form are still being researched.

The most important omega-3 fatty acids are EPA and DHA, whose concentrations are listed on the labels of supplements. Adults can safely take a total of 2,000 mg of EPA and DHA. The ratio of EPA to DHA should be 2:1.

Most commercial omega-3 supplements don’t provide such high levels, so your best option is to take them in a tincture or capsule.

Vitamin D

A staggering number of American children are deficient in vitamin D. Recent studies show that children with ADHD have lower vitamin D scores than their healthy counterparts (7).

One study showed that expectant mothers deficient in vitamin D had higher chances of giving birth to children with ADHD (8). However, there are no studies showing that giving children vitamin D supplements can improve their symptoms.

Nevertheless, the impact of vitamin D on health is so vast that I would consider adding this supplement to your regime along with omega-3s.

Inositol

Tiny amounts of inositol occur in many foods. When extracted, it can help counter agitation and anxiety. Research shows that 12-18 grams of inositol a day, split into two or three doses, are beneficial for adults with ADHD (9). The dose should be based on your body mass.

Ginkgo Biloba

This ancient herb has been used to boost cognitive performance in humans for thousands of years.

A few smaller studies have found that Ginkgo Biloba may be helpful for children with ADHD. According to a recent double-blind, randomized study investigating the effects of adding ginkgo to a stimulant, the combo was 35% more effective than a placebo in improving attention (10).

However, it had no effect on hyperactivity or impulsivity.

CBD: A New Approach to Treating ADHD

CBD is the new black in the world of natural supplements, and its potential in treating mental disorders makes it an appealing option for people with ADHD.

CBD is a cannabis-derived compound that, unlike THC, doesn’t make you feel high. It does, however, have a broad range of therapeutic effects on the body and mind.

Some studies point out that CBD for ADHD symptoms in children and adults is a potentially effective treatment:

A 2020 review of scientific literature gave a grade B (moderate recommendation) for using CBD oil as an ADHD treatment (11).

• In a small 2020 study, 112 adult medical cannabis patients with ADHD reported that a higher dose of CBD helped them reduce the dose of their ADHD medications (12).
• Another small study on 30 individuals found that those who used a CBD nasal spray experienced reduced impulsivity and fewer issues with inattention. However, the improvement wasn’t significantly higher than a placebo, so the researchers called for further studies (13).

Related: Best CBD Oil for ADHD

How CBD Works for ADHD

CBD is the modulator of the endocannabinoid system (ECS) — the largest regulatory network in all mammals. The ECS controls essential functions, such as mood, memory, pain perception, immune function, stress responses, appetite, body temperature, fertility, neurogenesis, etc, which may best benefit people with autism, ADHD, and OCD (14).

CBD signals the ECS to produce more of its natural endocannabinoids, especially anandamide, which plays an essential role in regulating mood, attention, and the activity of the nervous system.

Using the ECS, CBD also acts on serotonin, dopamine, and GABA, which is effective for individuals with OCD, autism, and ADHD.

Serotonin is the key neurotransmitter responsible for emotional processing and feelings of happiness and satisfaction.

Dopamine regulates motivation, and its sufficient levels are associated with better focus, longer attention span, and higher engagement.

Last but not least, GABA is an inhibitory neurotransmitter that works as a handbrake for the nervous system, preventing overexcitation and reducing your reactivity to distractors.

Best CBD Supplements for ADHD

An undisputable benefit of CBD is that it has very few side effects — and if they occur, they’re mild.

However, the purity of many products on the market leaves a lot to be desired. The CBD space is underregulated, creating space for fly-by-night companies.

Fortunately, there are also many reputable names in this market. Here I recommend the three topmost CBD stores whose products I’ve been using for the last 3 years and couldn’t hype them more as a person with ADHD.

They really did the work for me — and you can steal these recommendations at any time if you’re short on time and don’t want to spend hours on research.

1. Royal CBD

Royal CBD is a premium manufacturer of full-spectrum CBD supplements from organic hemp. The company has a few products in stock for people with ADHD, including:

• CBD oil
• Relief gummies
• Sleep gummies
• Energy capsules

CBD oil is a decent option as a daily driver because it combines high bioavailability with accurate dosing. You can choose from 3 potencies and 4 flavor options. Only the strongest bottle (2500 mg) is available as unflavored because adding flavorings would compromise the product’s phytochemical profile.

Relief and Sleep gummies work great for stress and sleep problems. The Relief option is infused with CBD for additional nervous system support, while the Sleep gummies come with melatonin to promote restorative sleep.

And if you need energy and focus in the morning, the Energy CBD capsules should do the trick, thanks to the addition of caffeine.

2. Gold Bee

Gold Bee deserves a highlight due to its high-quality ingredients and well-designed formulas. The company had been making superfoods before transitioning to CBD supplements and is now using the same philosophy that brought them success in the former branch.

The Gold Bee CBD supplements for ADHD include:

• 2400 mg full-spectrum CBD oil
• CBD Energy Gummies
• CBD Capsules

The Gold Bee CBD oil comes with 80 mg of full-spectrum CBD in every serving, bringing a calming wave of relaxation upon you. This effect can be particularly helpful when you want to reduce impulsivity and hyperactivity.

CBD capsules are a good alternative to oil if you don’t like the taste and texture. They come in an easy-to-swallow softgel form and contain 40 mg of full-spectrum CBD.

The gummies are infused with CBG and caffeine, two compounds known for their adrenergic effects. Together with CBD, both ingredients increase energy, sharpen focus, and improve your productivity. CBD balances out the stimulation from CBG and caffeine to prevent jitters and anxiety.

3. Area 52

Area 52 specializes in unique cannabinoid extracts, focusing mostly on delta-8 THC products.

Delta-8 THC is a milder analog of delta-9 THC from marijuana. It’s about 50% as strong and offers a smoother cognitive buzz. People use delta-8 THC to reduce stress and anxiety and enhance concentration.

I use two delta-8 THC products from Area 52:

• Delta-8 THC tincture
• Delta-8 THC vape carts

The tincture gives me a nice flow of thoughts that run in an organized way, not in a messy medley. But the vape carts have been real game changers for my focus, especially the Super Sour Diesel and Strawberry Cough strains. Their sativa-like effects boost focus and creativity while soothing the mind and providing a positive jolt of energy.

Area 52 also has a full-spectrum CBD oil in its lineup, with 2 mg of delta-9 THC per serving to make smaller doses of CBD more effective for ADHD symptom relief.

How to Choose the Best Natural Supplements for ADHD

With so many options for ADHD supplements on the market, it can be overwhelming to figure out which ones are the best.

Here’s how we analyzed each supplement for ADHD in this ranking:

• Available research
• Anecdotal evidence
• Expert opinions
• Consumer reviews

When creating the list of the best CBD supplements for ADHD, we also looked at their quality and purity, examining the certificates of analysis regarding their potency and purity.

Common Symptoms of ADHD

The symptoms of ADHD can be categorized into two groups:

• Hyperactivity and impulsiveness
• Inattentiveness (difficulty focusing)

Here are some of the most common signs of each.

Hyperactivity and Impulsiveness

• Being unable to focus on tasks
• Acting without thinking
• Excessive talking
• Excessive physical activity
• Constantly fidgeting
• Interrupting conversations
• Little to no sense of danger
• Being unable to sit still

Inattentiveness

• Short attention span
• Being easily distracted
• Constantly swapping activities
• Having organization difficulties
• Being unable to continue tedious and time-consuming tasks
• Making careless mistakes
• Appearing absent-minded

When to Talk to a Doctor

ADHD can decrease your quality of life, but it can also make the life of those around you difficult. Your inattentiveness, impulsivity, and lack of focus can do a lot of collateral damage, so it’s no wonder people are looking for help.

If you chronically experience the above symptoms, make an appointment with a holistic psychiatrist who will give you a precise diagnosis and help create a treatment plan that will help you keep impulsivity and issues with attention at bay.

Not to mention that consulting a doctor is a great way to determine the optimal dosage for your ADHD supplements and avoid potential interactions with medications.

What Are the Benefits of ADHD Supplements?

ADHD supplements have many health benefits for adults and children.

To begin with, supplements can effectively enhance the therapeutic effects of your prescribed medications.

Medications can provide short-term relief from ADHD symptoms, but they target just a few of the brain chemicals involved in cognitive function. Supplements add a delicate balance that governs the presence and absence of ADHD.

Supporting cognition and brain health also translates to elevated mood, healthier aging, and stronger immune function.

Supplements for ADHD are a decent alternative for those who are afraid of taking medications.

They’re not as well researched as pharmacological drugs, but they have a better safety profile, and the interest of scientists in exploring their medical benefits is increasing each year.

A Safety Note on Taking Supplements for ADHD

Before trying a new supplement, there are some precautions worth taking.

Nutrition should be the first aspect of health to address when you have ADHD. Nutrient-dense food will help bring balance between the neurotransmitters in your nervous system. They will also deliver essential vitamins and minerals that optimize your mental health.

Another pitfall of buying ADHD supplements is that the Food and Drug Administration (FDA) doesn’t regulate supplements in the same way as it regulates drugs.

Remember to proceed with caution when you look for ADHD supplements. Opt for the highest-quality products that have been well-researched and come with certificates confirming their potency and purity.

Many supplements can interact with medications, changing the effect profile of the supplement, medication, or both. Such interactions may also increase the risk of drug overdose; always consult your doctor before taking supplements for ADHD, especially if you’re adding them to your current medication plan.

The same applies to the parents of children with ADHD who want to start giving them supplements. It’s best to talk to your pediatrician to discuss the best dosage and ensure that supplementation is safe.

FAQs

How do natural supplements for ADHD improve hyperactivity, impulsivity, and attention?

First, it’s worth understanding how supplements are studied. The most common method is to give patients either the supplement or a placebo and see if ADHD symptoms improve.

Researchers ask patients to complete ADHD surveys and checklists. In most cases, studies look for the effects of hyperactivity, impulsivity, focus, or all of them. It can be difficult to predict the effect a single supplement will have on a person.

Are supplements just as effective for symptoms as ADHD medication?

Most of the time, ADHD supplements are helpful, but they might not produce as strong effects as medications. They may also not be as immediate. It’s difficult to compare the efficacy of these supplements with medication because we need more qualitative clinical research to assess the therapeutic potential of both groups on patients with ADHD and in control groups.

Supplements generally have fewer side effects, most of which are mild and non-life-threatening. They can be a part of an integrative treatment plan that combines medication, supplementation, sleep, exercise, and behavioral therapy.

How long should I take supplements for ADHD?

The effects of supplements for ADHD may vary depending on the supplement and the person. Some users report improvements in their symptoms within days of starting supplementation; other people must wait for about a month to notice a difference.

What are the side effects of ADHD supplements?

Some supplements for ADHD have side effects, but most of them are milder and less common than adverse reactions from taking ADHD stimulants. Iron, for example, can trigger constipation and stomach pain. CBD oil causes dry mouth, and in high doses, it can lower blood pressure. It’s important to observe your reaction and look for any symptoms that appear after you take your dose.

What are the best natural ADHD supplements for a child?

According to some studies, certain supplements, such as zinc, iron, omega-3 fatty acids, and magnesium, may be beneficial for managing ADHD symptoms, especially in children with nutrient deficiencies.

CBD oil is another safe and potentially effective option for ADHD. Its effects are mediated by the endocannabinoid system (ECS), which always seeks balance. CBD is a versatile health supplement that can improve not only the symptoms of ADHD but also pain, sleep, and immune function.

Your pediatrician should be able to determine which supplements will benefit your child the most.

What foods can make ADHD worse?

Although studies have yielded conflicting results, some older research points to artificial food colorings as a potential cause of hyperactivity in children with ADHD.

If you have ADHD, you may also be sensitive to certain ingredients, including common allergens found in cheese, nuts, and milk.

Because certain foods have a different effect on people with ADHD, you may ask your dietician to try an elimination diet to identify the triggers and improve symptoms of ADHD.

Summarizing the Best Natural Supplements for ADHD

Studies suggest that certain supplements, such as omega-3 acids, iron, melatonin, magnesium, and zinc, can help manage ADHD symptoms.

CBD is another powerful ingredient that helps regulate the endocannabinoid system (ECS), a network possibly engaged in ADHD and other mental conditions. Adding CBD to nutritional supplements, a balanced diet, and an active lifestyle can help you minimize the impact of the condition on your life.

However, before trying a new supplement or natural remedy for ADHD, be sure to talk to your doctor. They can help you understand the benefits and potential risks of adding it to your treatment plan.

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