Attention-Deficit/Hyperactivity Disorder (ADHD) isn't just a childhood condition; it affects millions of adults too. Up to 5% of adults in the U.S.1 struggle with ADHD, with symptoms that can significantly impact daily functioning and quality of life.
While conventional treatments such as stimulant medications are commonly used to manage ADHD symptoms, many people seek natural remedies for ADHD, too—especially those that are unlikely to cause side effects associated with stimulants. In fact, at least 10–30% of people with ADHD report side effects or non-responses2 from ADHD medications, making supplements an attractive option.
A number of supplements—including herbs, minerals, probiotics, and amino acids—may offer support for managing ADHD symptoms.
Today we’ll explore a few of these natural ADHD supplements, detailing how they work, their benefits, and how you might use them to find relief.
What Are Natural Solutions To ADHD?
Natural approaches to ADHD may include:
- dietary changes
- exercise alternatives
- mindfulness practices
- nutrition supplementation, such as zinc and magnesium
- Biofeedback
- Caffeine
All which can offer a sense of empowerment and control, allowing people to address their symptoms without relying on pharmaceuticals. Additionally, some people believe that natural remedies support overall well-being in a more balanced manner, addressing underlying causes rather than just managing symptoms.
Many people with ADHD are hesitant to use medications due to concerns about potential side effects, dependency, and the stigma associated with psychiatric drugs. They may even prefer natural remedies because these alternatives are often perceived as having fewer adverse effects and are seen as more aligned with holistic health practices. Though they’re generally safe, they’re not appropriate for everyone and should only be used once your primary doctor approves their use.
That being said, ADHD is associated with clinical and economic burdens and a higher risk of several comorbidities3, such as psychiatric hospitalizations and incarceration. This highlights the need to manage ADHD to improve quality of life, whether with help from medication, lifestyle changes, or both.
If you are using medications successfully to manage your ADHD, know that there are additional therapies you can add, like nutrition, exercise, and skills that help improve executive function. There’s no shame in using medication if it helps you live your life to your fullest and reduces the comorbidities associated with ADHD.
Common ADHD Symptoms
People with ADHD often experience symptoms that make it challenging to remain productive at work or school, manage relationships, and handle daily responsibilities effectively. For example, ADHD in women can manifest as excessive talking, emotional ups and downs, trouble managing stress, and social challenges.
ADHD symptoms can include4:
- Difficulty sustaining focus on tasks, organizing activities, and following through with instructions.
- Hyperactivity, or excessive movement or restlessness, often struggling to remain seated or calm.
- Impulsivity, or difficulty controlling impulses, leading to hasty decisions or interrupting others.
- Emotional dysregulation, such as frequent mood swings, irritability, and challenges in managing stress can lead to anxiety and fatigue.
- Difficulty with time management, such as planning, prioritizing, and meeting deadlines.
Research suggests that supplements can be beneficial5 for many people with ADHD as they can help support overall brain function, improve neurotransmitter production and balance, and manage stress.
For instance, omega-3 fatty acids are known to support cognitive performance6 and reduce inflammation, which can aid in improving attention, while vitamin D can contribute to mood stabilization and resiliency in dealing with stress.
13 Natural ADHD Supplements to Consider
While supplements are not a cure-all for ADHD symptoms, they can complement other treatments and strategies, including the use of medications, therapy, and lifestyle changes, such as practicing sleep hygiene, exercising, and journaling.
Here are supplements to consider taking for help managing ADHD symptoms:
1. Myo-Inositol
Myo-inositol is a form of inositol, a type of natural sugar alcohol involved in various cellular processes. It's often used to support brain function and improve insulin sensitivity and blood sugar management, thereby improving mood stabilization and energy.
How it helps: Myo-Inositol supports neurotransmitter function and, therefore, may help regulate brain activity, including sleep, which can be beneficial for managing ADHD symptoms like inattention and impulsivity. Some studies suggest it may positively impact mood disorders like anxiety7, though further research is needed.
How to use it: Though the dosage depends on the product, our Myo-Inositol provides 2,000 mg of myo-inositol, along with zinc, vitamin D, and other supportive nutrients.
2. Iron
Iron is a vital mineral needed for oxygen transport and energy production. It produces hemoglobin in red blood cells, which carries oxygen throughout the body, making it essential for overall brain health and function.
How it helps: Deficiency in iron can lead to symptoms like fatigue and impaired cognitive function, potentially worsening ADHD symptoms8. For those with ADHD, ensuring adequate iron levels can support optimal brain function9 and reduce symptoms related to inattention and poor focus.
How to use it: Dosages vary based on individual needs, but a common starting point is 10 to 18 milligrams per day. It’s best taken with vitamin C to enhance absorption. If you have a known deficiency, a restrictive diet, or trouble absorbing iron, it's best to work with a healthcare provider to bring your iron level up to within the normal range. More iron isn’t better, as it can increase oxidative stress, which can damage cells. This is why it is best to use the appropriate dose to meet your needs and take it alongside antioxidants like vitamin C and E.
3. Magnesium
Magnesium is a mineral involved in over 300 enzymatic reactions in the body10, including digestive, muscle, and nerve functions that play a role in mood regulation, stress responses, and hormonal health.
How it helps: Magnesium helps regulate neurotransmitters and supports brain health. Magnesium deficiency can contribute to ADHD symptoms such as irritability and inattention, and some studies have found11 that the more severe the deficiency is, the more severe the symptoms tend to become. There's also evidence12 that supplementing with magnesium can help improve mood, focus13, and hyperactivity.
How to use it: A typical dosage is 200 to 400 milligrams per day, ideally taken in the evening due to its calming effects. I suggest taking magnesium glycinate (found in my Magnesium Plus supplement) to assist in absorption and reduce side effects such as an upset stomach, especially if you don't tolerate other forms of magnesium well.
4. L-Theanine
L-theanine is an amino acid commonly found in tea leaves. It promotes relaxation without drowsiness and supports cognitive function.
How it helps: L-Theanine can help reduce anxiety and improve focus and attention. It works by increasing levels of neurotransmitters such as dopamine and serotonin, which can be beneficial for managing ADHD symptoms. It may also enhance the effects of other ADHD medications or supplements.
How to use it: Begin by taking 100 to 200 milligrams daily of Adrenal Calm, one to three times daily as needed.
5. Vitamin B6
Vitamin B6 is a water-soluble vitamin essential for protein metabolism14 and cognitive development. It is essential for brain development and function and helps produce neurotransmitters like serotonin and dopamine, crucial for mood regulation and cognitive function.
How it helps: Research suggests15 that low levels of B vitamins may contribute to worsened ADHD symptoms. Vitamin B6 can help in neurotransmitter synthesis and improve mood and cognitive function, such as focus and energy.
How to use it: A typical dosage is 50 to 100 milligrams per day, usually taken with food to enhance absorption. It can also be combined with other B vitamins, such as B12, folinic acid, and B3 (found in my B-Active formula), for extra metabolic and cognitive support.
6. Melatonin
Melatonin is a hormone that regulates sleep-wake cycles. It's naturally produced by our bodies at night to help us feel sleepy, and it can also be taken in supplement form to assist in sleep.
How it helps: Many people with ADHD struggle with sleep issues. Certain studies have found that melatonin can help improve sleep quality and duration16 among those with ADHD taking stimulant medications, which is crucial for overall cognitive function and behavior. It helps manage sleep disorders and regulates sleep patterns while improving overall rest, which can in turn support neurotransmitter function, hormone production, focus, energy, and behaviors during the day.
How to use it: A common starting dose is 1 to 3 milligrams, taken about 30 to 60 minutes before bedtime. Melatonin is best used short-term and to treat ongoing sleep issues with other methods, such as those aimed at decreasing anxiety.
7. Probiotics
Probiotics are beneficial bacteria, yeast, and microbes that support a healthy gut microbiome, which can influence brain function and mood.
How it helps: There is growing evidence that gut health affects brain function and behavior17 and that probiotics can benefit those with neurodevelopmental disorders, including ADHD.
Probiotics may help balance gut flora, which may positively influence ADHD symptoms by helping to reduce inflammation and support neurotransmitter production. For example, my Women's Probiotic supplement can help contribute to a balanced microbiome and manage appetite and digestion, indirectly benefiting ADHD management.
How to use it: A daily dose of 5 to 10 billion CFUs (colony-forming units) is generally recommended, but specific strains and dosages can vary based on individual needs. If you're also trying to address multiple health concerns, such as digestive health and immune support, a probiotic supplement with a wider variety of strains may be more effective, such as our 14-billion CFU formula.
8. Phosphatidylserine
Phosphatidylserine is a phospholipid (a type of fat that contains phosphate) found in high concentrations in the brain. It plays a role in maintaining cognitive functions such as memory and attention.
How it helps: Phosphatidylserine supports overall brain/cognitive function, learning, information recall, memory, and concentration. Supplementation can help improve focus and also reduce the long-term cognitive decline associated with ADHD.
One short 30-week study found that phosphatidylserine combined with omega-3s helped reduce ADHD symptoms in children18, including hyperactivity, impulsivity, and emotional and behavioral dysregulation.
How to use it: A typical dosage is 50 to 100 mg per day(we recommend Adrenal Calm for those of you who just need a little boost), taken in divided doses with meals to help with absorption and digestion.
9. Passionflower
Passionflower is an herb traditionally used for its calming effects and ability to improve sleep quality.
How it helps: Passionflower can be beneficial for managing ADHD symptoms19 such as restlessness, insomnia, hyperactivity, and agitation. Studies have demonstrated that passionflower also has antioxidant and neuroprotective effects that can defend against stress and mental fatigue20.
How to use it: With Adrenal Calm, you’ll get 100 milligrams of passionflower in every serving, promoting deep, restful sleep.
10. Rhodiola
Rhodiola is an adaptogenic herb that has been used for centuries in Arctic regions of Europe and Asia. Research has shown it to help the body cope with stress21 and improve overall cognitive function.
How it helps: Rhodiola has been shown to enhance mental clarity and performance, reduce fatigue, and improve mood, making it a useful supplement for improving attention and focus22, including among those with ADHD. Rhodiola can be beneficial for people with ADHD because it helps regulate neurotransmitters such as dopamine and norepinephrine, which are often deficient in ADHD. Rhodiola also helps balance the stress-response system by preventing the excessive release of stress hormones like cortisol, which can further support focus and mood.
How to use it: A typical dose is 100 to 200 mg of Adrenal Support daily, often taken in the morning to avoid disrupting sleep. This herb should not be taken without first speaking with a provider if you have bipolar disorder.
11. Zinc
Zinc is an essential mineral crucial for many biological processes, including immune function and cell growth.
How it helps: Zinc plays a role in brain function and neurotransmitter regulation. Studies suggest23 that zinc deficiency might exacerbate ADHD symptoms24 like inattention and hyperactivity, and supplementation can help improve attention and reduce restlessness25 and other symptoms. Supplementing with zinc can support overall cognitive function, attention, and behavioral control.
How to use it: A common dosage of zinc for ADHD is 20 to 30 milligrams per day, taken with food to help avoid an upset stomach. You'll find zinc and other essential vitamins, minerals, and antioxidants in my Women's Twice Daily multivitamin.
12. Vitamin D
Vitamin D is a fat-soluble vitamin crucial for bone health, brain health, hormone regulation, and immune function. It's obtained primarily from sunlight exposure and certain foods26 and supplements.
How it helps: Low levels of vitamin D have been linked to various cognitive issues, including ADHD, mood disorders, and cognitive impairments. Supplementing with vitamin D for at least eight weeks can help improve mood, cognitive function27, and attention, especially when combined with other nutrients, including magnesium.
How to use it: A daily dose of 1,000 to 2,000 IU is generally recommended, but individual needs may vary. Vitamin D3 is the preferred form of supplementation since it's absorbed better than vitamin D2. You'll find D3 in my Vitamin D3/K2 formula, which is designed to help support bone health, heart health, immunity, hormone balance, and more.
13. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPAs and DHAs, are essential polyunsaturated fats in fish, fish oil, and other supplements.
How it helps: Omega-3s are known for their anti-inflammatory properties and role in brain health. They support neurotransmitter function28 and may improve attention, cognitive function, and behavioral symptoms in adults and children with ADHD, although results using omega-3s for ADHD have been mixed29, and their effects may not be as noticeable as medications.
How to use it: For ADHD, a daily dose of 1,000 to 1,500 mg of combined EPA and DHA30 is often recommended. Look for high-quality fish oil supplements that are third-party tested for purity like the Omega Plus formula, which provides an appropriate daily dosage of omega-3s for most adults.
Other Natural Remedies
Aside from the use of supplements, other lifestyle changes can help support overall mental health and make it easier to manage ADHD:
- Mindfulness and meditation: Practicing mindfulness and meditation can help many people with ADHD to improve their executive functioning31 and attention, reduce impulsivity, and manage stress. Daily sessions of meditation or mindfulness exercises, such as deep breathing or guided imagery, can enhance self-awareness and focus.
- Regular exercise: Regular physical activity, particularly aerobic exercises like running or swimming, may help regulate dopamine levels and improve executive functioning32, which can be beneficial for focus and mood stability. Aim for at least 30 minutes of exercise most days of the week to boost cognitive function and reduce hyperactivity.
- Healthy diet: A balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, supports overall brain health33 and can often help manage ADHD symptoms. Reducing processed foods and sugars while increasing nutrient-dense foods can improve concentration and energy levels.
- Behavioral therapy: Behavioral therapies, such as Cognitive Behavioral Therapy (CBT), provide strategies for managing ADHD34 symptoms by teaching coping mechanisms and organizational skills. Regular sessions with a trained therapist can help develop practical skills for improving focus and managing daily tasks.
Key Takeaways
- If you have ADHD, adding certain supplements to your daily routine may help enhance cognitive function, reduce stress, and support productivity.
- Omega-3 fatty acids, myoinositol, magnesium, vitamin D, passionflower, and Rhodiola supplements may benefit brain function and mood.
- Consult with a healthcare provider before starting any new supplements, especially if you're already on medication or have underlying health conditions.
References
- https://www.additudemag.com/statistics-of-adhd/ ↩︎
- https://www.mdpi.com/2072-6643/12/6/1573 ↩︎
- https://www.jmcp.org/doi/full/10.18553/jmcp.2021.21290 ↩︎
- https://pubmed.ncbi.nlm.nih.gov/28722868/ ↩︎
- https://www.eurekaselect.com/article/125118 ↩︎
- https://pubmed.ncbi.nlm.nih.gov/36381743/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7554709/ ↩︎
- https://link.springer.com/article/10.1007/s11920-017-0762-1 ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170184/ ↩︎
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis. ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10444659/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/33865361/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170184/ ↩︎
- https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5153567/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/37508618/ ↩︎
- https://www.sciencedirect.com/science/article/abs/pii/S0278584621000361?via%3Dihub ↩︎
- https://pubmed.ncbi.nlm.nih.gov/21807480/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10310915/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7766837/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4968082/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/34184967/ ↩︎
- https://link.springer.com/article/10.1007/s11920-017-0762-1 ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170184/ ↩︎
- https://www.sciencedirect.com/topics/neuroscience/vitamin-d#:~:text=There%20are%20only%20a%20few,synthesized%20by%20the%20human%20body. ↩︎
- https://pubmed.ncbi.nlm.nih.gov/33865361/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170184/ ↩︎
- https://linkinghub.elsevier.com/retrieve/pii/S0022-3956(18)31018-5 ↩︎
- https://animosanopsychiatry.com/omega-3-and-adhd/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/31093302/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945516/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10444659/ ↩︎
- https://www.erudit.org/fr/revues/smq/2016-v41-n1-smq02587/1036976ar/ ↩︎
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