If you’re a parent of a kid with ADHD who wants to find natural approaches to help your child, you’ve probably googled or asked in a Facebook group “best supplements for ADHD”. While the options and opinions are ENDLESS, there are a few basic supplements for kids with ADHD to start with. I would argue that the majority of kids with ADHD would benefit from these basic supplements. Beyond these, an individualized approach with a dietitian will help you figure out which ones may help your child, based off of testing and symptoms.
Basic supplements for kids with ADHD and a brief explanation:
Omega-3 fatty acids
- Protect the brain by lowering neuroinflammation
- More research done on omega-3s for ADHD than any other nutrient
- Negatively affects neurotransmitters like serotonin and dopamine when low
- Eases hyperactivity and inattention
- Help with impulsivity and behavior
- Taken with Ritalin, shows better results than just Ritalin alone
- Give 1-2g/day
- Can give in combination with phosphatidylserine for an even bigger boost in ADHD symptom management
- Takes time to notice a significant difference (up to 6 months)
Magnesium
- Plays a roll in over 300 functions in the body
- Promotes relaxation, calmness, sleep
- Can counteract side effects of stimulants, like tics
- Low levels associated with poor concentration, insomnia, fatigue, mood swings, depression, anxiety, irritability, hyperactivity
- Children on stimulants need even more magnesium as stimulants can deplete magnesium from the body
- My top three favorite forms of magnesium: glycinate (calming and well absorbed), threonate (crosses the blood brain barrier so may have more mental benefits), citrate (especially helpful for kids who struggle with constipation). However, all three of those forms will still provide similar benefits
- Works better when given with vitamin b6 (precursor to neurotransmitters)
A good multi with zinc, vitamin D and methylated b vitamins
- A good multi with zinc, vitamin D and methylated b vitamins
- Children with ADHD are more likely to be low in zinc. Zinc must be balanced with copper for best results. Zinc helps with better brain waves, lowered hyperactivity and inattention, and can boost effectiveness of stimulants.
- Vitamin D is a precursor to serotonin which boosts mood and executive functioning. I usually recommend just getting it in a multi until further testing is done to know if a child needs a higher dose
- Methylated b vitamins are also precursors to neurotransmitters like serotonin and dopamine. Many kids with ADHD have troubles with methylation, methylated forms is a must. Folic acid instead of methylated folate can actually cause ADHD symptoms to worsen
Probiotics
- The gut is sometimes referred to as the “second” brain because it influences the brain so much via the gut-brain axis
- Certain bacteria, like clostrida, have been linked to autism, ADHD and behavioral concerns
- Bacteria in the gut directly influence neurotransmitters in the brain
- Without having results of a stool test, I recommend getting probiotics (and prebiotics) in food, but also alternating probiotics with saccharomyces boulardii, bifidobacterium, and spore-based probiotics for some diverse strains of bacteria
Be picky about which supplement brands you buy
Quality and brand of supplements MATTER since they are not regulated. You want to make sure you’re getting your products from trusted sources. I use Fullscript which is a professional grade supplement dispensary and allows my clients to receive 20% off supplements. To see my list of favorite supplements for ADHD, look here to view my list.
Other supplements that might be helpful for SOME kids with ADHD: l-theanine, GABA, iron, gut supplements (anti-microbials, gut lining support, specific probiotics), anti-inflammatory phytonutrients (like curcumin, blueberry extract, pycnogenol)…and the list goes on! Again, please meet with a dietitian to get a curated list for your child to try!
I usually have my clients start with these core supplements for a few months to see how well they work before adding more. It takes time to notice a difference with supplements. But remember, you CANNOT out-supplement a poor diet. If you have not started making food changes to limit processed foods and add in anti-inflammatory and nutrient-dense foods, start there first.
Need more help figuring out which specific supplements to try for your child with ADHD? Sign up for a consultation with me for an individualized plan.
