9 Supplements to Help Manage ADHD: A Dietitian’s Picks
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Healthline only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:Attention deficit hyperactivity disorder (ADHD) is a mental health condition that can begin in childhood and continue into adulthood.
According to research published in 2022 by the Centers for Disease Control and Prevention, approximately 9.8% of children ages 3–17 in the United States have received an ADHD diagnosis (1).
For many children, ADHD symptoms can be disruptive in certain environments or interfere with daily activities. Children with ADHD may have difficulty managing their behavior and emotions in school or social settings. This may affect their social development or academic performance.
Common ADHD behaviors include (2):
To treat ADHD symptoms, your child’s doctor may prescribe medications or refer your child to a specialist for counseling (2).
However, you may also be interested in alternative treatments to help relieve ADHD symptoms. Some studies suggest that certain nutritional supplements can ease these symptoms (3).
Keep reading for our picks of the 9 best supplements to help manage ADHD.
A quick look at the best supplements for ADHD
The benefits of supplements for ADHD
Some supplements can bolster ADHD medication and help relieve symptoms affecting attention, memory, mood, and thinking ability. These supplements may include vitamins, minerals, proteins, and fats.
The natural supplements for ADHD listed below contain commonly used ingredients for ADHD and have some research to back up their claims.
Still, keep in mind that more research is needed to determine the effectiveness of supplements for ADHD.
What supplements help with ADHD symptoms?
Research suggests that deficiencies in certain types of fats, vitamins, and minerals may be involved in the development of ADHD (3).
For this reason, supplementation may help ease symptoms of ADHD, especially in people who don’t get enough of these nutrients in their diet.
Though more research is needed, some studies suggest that the following supplements may be beneficial for individuals with ADHD (3, 4):
Furthermore, some other supplements, such as melatonin, may alleviate specific symptoms commonly associated with ADHD, including sleep disturbances (5, 6).
However, keep in mind that supplements shouldn’t be used in place of medications or other treatments prescribed by a healthcare professional to treat ADHD.
Additionally, before taking any supplements or giving any to your child, it’s important to consult a healthcare professional. They can determine the appropriate dosage and help you avoid any interactions with medications or other adverse effects on health.
How we chose
We selected the best supplements for ADHD using the following criteria:
Why you should trust us
Every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:
Healthline’s picks of the best supplements for ADHD
A note on price
General price ranges are indicated below with dollar signs ($–$$$). One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.
Generally, prices range from $0.17–$1.74 per serving, or $12.45–$39.99 per container, though this may vary depending on where you shop.
Note that the serving size or recommended number of servings per day may vary according to the age of your child.
Pricing guide
Best zinc supplement
MaryRuth’s Organic Kids Ionic Zinc
This organic supplement from MaryRuth’s provides 5.5 mg of zinc sulfate in each serving.
Zinc is an essential mineral that plays a vital role in brain health. A zinc deficiency may affect other nutrients that help with brain function.
According to one review, people with ADHD may have lower levels of zinc than those without ADHD (7).
A 2014 review also notes that children with a zinc deficiency may experience symptoms similar to those of ADHD, such as inattention, jitteriness, and delayed cognitive development (8).
However, research suggests that zinc supplementation may be effective only in children with a high risk of zinc deficiency (8).
This product is third-party tested, vegan-friendly, and gluten-free. It’s also free of sugar and naturally berry-flavored.
Pros
Cons
Best omega-3 supplement
Nordic Naturals Ultimate Omega Junior
If your child isn’t getting enough omega-3 fatty acids from their diet, they might benefit from a supplement such as this product from Nordic Naturals.
Omega-3 fatty acids can boost the body’s synthesis of dopamine, the neurotransmitter that ADHD medications act to increase (9).
Docosahexaenoic acid (DHA) is a type of omega-3 fatty acid that’s essential for brain health. Some research suggests that people with ADHD may be more likely to have low DHA levels than people without the condition (10).
However, note that research on the benefits of omega-3 supplements for ADHD is mixed (11).
Still, if your child doesn’t regularly consume fish or other foods rich in omega-3 fatty acids, you may want to consider this product, which has 680 mg of omega-3 fatty acids per serving.
In addition to being third-party tested, it’s non-GMO, certified sustainable, and easy to swallow.
Keep in mind that while this product is formulated for kids ages 6–12, Nordic Naturals also makes high quality fish oil supplements for toddlers, teens, and adults.
Pros
Cons
Best vegan omega-3 supplement
Garden of Life Plant Omega-3 Liquid
Though studies on the potential benefits of omega-3 fatty acids for ADHD have turned up mixed results, some research suggests that people with ADHD tend to have lower blood levels of omega-3s (10, 11).
However, because omega-3 fatty acids are found primarily in seafood, such as fatty fish, it can be challenging for children who are vegan or vegetarian to meet their needs through diet alone (12).
This product from Garden of Life, which provides 880 mg of total omega-3 fatty acids, is sourced from plant-based ingredients like MCT oil and flaxseed, so it’s a great option for people following a vegan or vegetarian diet.
It’s also sugar-free, certified gluten-free, certified vegan, made without any artificial ingredients, and tested by an independent lab for heavy metals, toxins, and contaminants.
Pros
Cons
Best iron supplement
Renzo’s Iron Strong
Iron supplements, including Renzo’s Iron Strong, may be beneficial for children with low iron levels.
Interestingly, some research suggests that children with ADHD tend to have lower levels of ferritin, a type of protein that stores iron in the body (13).
Another study found that iron supplementation was linked to improvements in learning and behavior in 50 children with ADHD taking methylphenidate, a medication often used to treat ADHD (14).
Similarly, a small study in 52 children with ADHD and iron deficiency who were taking methylphenidate found that iron supplementation significantly improved ADHD symptoms over a 12-week period (15).
If your child has low iron levels, supplements like this product from Renzo’s might help.
Not only is it third-party tested, but it’s also vegan-friendly and free of gluten, sugar, and other major allergens.
However, keep in mind that consuming too much iron can be toxic. Therefore, it’s best to ask your child’s doctor before adding iron supplements to their regimen and to use supplements only as directed.
Pros
Cons
Best magnesium supplement
Lifeable Magnesium Citrate
Each serving of this supplement contains 102 mg of magnesium, another important mineral for brain health.
According to a 2017 study, a magnesium deficiency can cause irritability and shortened attention span. It may also negatively affect thinking and processing ability (16).
Other research has found that people with ADHD may be more likely to have low blood levels of magnesium than those without ADHD, though more research is needed (17).
Lifeable Magnesium Citrate is naturally flavored, vegetarian, and free of gluten, peanuts, and tree nuts. Plus, it is tested by an independent lab to ensure purity and potency.
Still, magnesium supplements may be helpful only if your child has a magnesium deficiency. Additionally, there is a lack of studies about how magnesium supplements affect symptoms of ADHD.
Be sure to consult your child’s doctor before adding magnesium supplements to any treatment plan. At high doses, magnesium can be toxic and may cause nausea, diarrhea, and cramps (18).
Pros
Cons
Best melatonin supplement
OLLY Kids Sleep
Sleep issues can be a side effect of ADHD. While melatonin doesn’t improve symptoms of ADHD, it can help regulate sleep, especially in people with chronic insomnia.
In one study focusing on children with ADHD who had sleep problems after taking methylphenidate, melatonin improved sleep and was well-tolerated, without any reported side effects (6).
A 2020 review had similar findings, noting that melatonin could improve sleep duration and sleep onset latency — the amount of time it takes to fall asleep — in children with ADHD (19).
This product from OLLY contains melatonin and other calming ingredients, such as L-theanine, chamomile extract, and passionflower extract.
Like other products from OLLY, this supplement is third-party tested and free of gluten and artificial flavors and colors.
Pros
Cons
Best vitamin D supplement
Nordic Naturals Vitamin D3 Gummies KIDS
This vegetarian-friendly supplement from Nordic Naturals provides 400 IU of vitamin D, an important micronutrient that may be beneficial for ADHD.
In fact, according to one review of 13 studies, lower levels of vitamin D may be associated with a higher likelihood of ADHD in children (20).
What’s more, one study found that vitamin D supplementation was effective at improving cognitive function, attention, and hyperactivity in children with ADHD (4).
Another study had similar findings, reporting that vitamin D could improve attention in children with ADHD who have low blood levels of vitamin D (21).
While more research is needed to understand whether vitamin D supplementation may also benefit children without a deficiency, this supplement can help easily bump up your child’s vitamin D intake.
In addition to being third-party tested and free of dairy and gluten, it comes in a tasty gummy form and is made without any artificial colors, flavors, or preservatives.
Pros
Cons
Best multivitamin for kids with ADHD
Llama Naturals Plant-Based Multivitamin
Featuring 13 essential nutrients and formulated specifically for kids, this product from Llama Naturals is a great way to help round out your child’s diet. It includes several vitamins and minerals that may be especially beneficial for ADHD, including vitamin D (4).
It’s free of added sugar, made from sustainably sourced ingredients, and suitable for vegans and vegetarians.
Plus, this product is third-party tested and free of major allergens, including dairy, eggs, gluten, peanuts, and tree nuts.
It’s also certified organic and doesn’t contain any artificial sweeteners, colors, or flavors.
Pros
Cons
Best multivitamin for adults
Pure Encapsulations O.N.E. Multivitamin
This multivitamin from Pure Encapsulations is an easy and convenient way to fill any gaps in your diet.
In fact, it provides many essential vitamins that adults with ADHD are often lacking, including folate, vitamin B6, and riboflavin (22).
Additionally, it contains several nutrients that may be especially beneficial for people with ADHD, such as vitamin D, as well as other compounds that can support brain function, including choline, lycopene, and inositol (4, 23, 24, 25).
All supplements from Pure Encapsulations are tested by independent labs, including Silliker, Eurofins, Intertek, and Advanced Laboratories.
What’s more, this multivitamin is certified gluten-free, vegetarian-friendly, and hypoallergenic.
Pros
Cons
A comparison of the best supplements for ADHD
Here’s a closer look at how our picks compare:
| Price range | Dosage | Third-party tested | Recommended age | Vegan-friendly | |
|---|---|---|---|---|---|
| MaryRuth’s Organic Kids Ionic Zinc | $$ | 3 pumps per day | yes | 4–13 | yes |
| Nordic Naturals Ultimate Omega Junior | $$ | 2 softgels per day | yes | 6–12 | no |
| Garden of Life Plant Omega-3 Liquid | $$$ | 1/2 teaspoon (2.5 mL) per day | yes | 4 and older | yes |
| Renzo’s Iron Strong | $–$$ | 1–2 dissolvable tablets per day | yes | 2 and older | yes |
| Lifeable Magnesium Citrate | $$ | 3 gummies per day | yes | 2 and older | no |
| OLLY Kids Sleep | $–$$ | 1–2 gummies per day | yes | 4 and older | no |
| Nordic Naturals Vitamin D3 Gummies KIDS | $ | 1 gummy per day | yes | 4 and older | no |
| Llama Naturals Plant-Based Multivitamin | $$ | 1–2 gummies per day | yes | 2 and older | yes |
| Pure Encapsulations O.N.E. Multivitamin | $ | 1 capsule per day | yes | 18 and older | no |
How to choose
There are several factors to consider when shopping for supplements to improve symptoms of ADHD for you or your child, including:
Finally, it’s important to always consult a healthcare professional to discuss an appropriate product and dose before you or your child begins taking any supplements.
When to talk to a doctor
Before trying any new supplement or herbal remedy, be sure to talk with your doctor or your child’s pediatrician. What works for some people may not benefit you or your child in the same way.
Some nutritional supplements and herbal remedies may interact with other medications and may not be recommended for people with certain health conditions.
In addition to supplements and herbs, dietary changes may improve symptoms of ADHD.
in particular, you may want to consider removing foods from your child’s diet that can contribute to hyperactivity. These include foods with artificial colors and additives, such as sodas, fruit drinks, and brightly colored cereals (27).
Frequently asked questions
What are the best natural ADHD supplements for a child?
Some research suggests that certain supplements — including iron, zinc, magnesium, and omega-3 fatty acids — may be beneficial for reducing symptoms of ADHD, especially in children with nutrient deficiencies (3).
However, there is limited research on the effectiveness of supplements for individuals with ADHD, especially for people who already get enough of these nutrients in their diet.
A healthcare professional, such as a pediatrician or registered dietitian, can help determine which supplements may be most beneficial for you or your child.
What foods aggravate ADHD?
Though research has turned up mixed results, some older studies suggest that artificial food colorings may contribute to hyperactivity in children with ADHD (27, 28).
Some people with ADHD may also be sensitive to specific ingredients, including common food allergens like milk, cheese, and nuts (29, 30).
Because certain foods may affect people with ADHD differently, a healthcare professional may recommend trying an elimination diet to help identify potential trigger foods and ease symptoms of ADHD (30).
The bottom line
Some studies suggest that certain nutritional supplements, such as zinc, magnesium, iron, melatonin, and omega-3 fatty acids, can help manage ADHD symptoms.
However, before trying a new supplement or other alternative treatment for ADHD, be sure to consult a healthcare professional. They can help you understand the potential benefits and risks of adding it to your or your child’s treatment plan.
Posted : 2024-05-28 14:16
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