Natural Remedies to Help You Calm a Hyper Child: Herbs, Supplements, and Dietary Changes

ADHD (attention-deficit hyperactivity disorder) is becoming more and more common in the U.S. Today, it affects over 11% of children. Parents often hear about two main options for their child’s treatment: behavior therapy and medications. Both can be beneficial, but these options may not be enough for all children. Regardless if your child has ADHD, some parents want to try natural remedies to help their child who is high energy. But are these effective? We’ll walk you through the options — and the science behind them — so you can make the best choice for your child.

What herbs and supplements can help a hyper child?

Supplements and herbs are a broad category. These can include vitamins, minerals, or even more obscure plants and ingredients. There are a few key supplements that show promising outcomes for calming a hyperactive child. 

Fish oil

Fish oil comes from fatty fish and contains high levels of omega-3 fatty acids. In adults, it can lower blood pressure and even reduce the risk of heart attack. In children with ADHD, it’s one of the most promising supplements.

A meta-analysis looking at 52 studies found fish oil to be the most useful supplement in reducing child ADHD symptoms. Another small study showed similar findings with fish oil supplementation. But these aren’t large scale trials.

If you’re thinking about a fish oil supplement for your child, another option is to increase the fatty fish in your child’s diet. Fatty fish like salmon, tuna, or sardines contain omega-3 fatty acids. Parents can increase these in their child’s diet to help reduce hyperactivity.

Vitamin D

Vitamin D deficiency is common among adults in the U.S. Children can be at risk, too. Severe cases of vitamin D deficiency in children can cause a condition called rickets. But even mildly low levels of vitamin D may affect other parts of the body. 

One meta-analysis analyzing over 11,000 children found that kids with ADHD are more likely to have vitamin D deficiency. This doesn’t mean that low vitamin D causes ADHD — the nature of the relationship is still unclear. It just means that researchers have noticed a link. 

Today, there are no published clinical trials that look at how vitamin D supplements affect ADHD symptoms. But since vitamin D is important for children’s health, it can be worth asking your pediatrician about testing your children’s vitamin D level. If it’s low, it may be worth looking into vitamin D supplements.

Magnesium

Magnesium is a mineral that’s useful for many different functions in the body. It can support your blood pressure, blood sugar, and muscle and nerve function.

A very small 2016 study found that low magnesium was more common in children with ADHD than children without it. They also noted improvement in some ADHD symptoms with magnesium supplements. 

There have been more studies that support these findings. Another larger analysis of multiple studies also found that people with ADHD were more likely to have lower magnesium levels than the general population. Additionally, a study found a decrease in ADHD symptoms after supplementing with both vitamin D and magnesium. 

L-Theanine

L-theanine is an amino acid that has antioxidant and anti-inflammatory properties. It’s found naturally in tea, but people take it as a supplement for sleep support and stress reduction. 

Some research has looked into L-theanine for hyperactive children. One large review analyzed multiple supplements and their effects on children’s sleep, which is an important factor in reducing daytime symptoms of hyperactivity. This research found improved sleep in the children supplementing with L-theanine. 

Another research study looked at L-theanine’s effect on sleep in young boys with ADHD. The results found that the supplement improved their sleep quality compared to placebo. Even though this study didn’t measure other outcomes — like hyperactivity during the day — this could have implications for their development and behavior. 

Ashwagandha

Ashwagandha is a type of supplement known as an adaptogen. It comes from a plant found in Asia. There’s some research to suggest it can help with things like mood, memory, and sleep. 

A small double-blind research study in adults showed its usefulness in memory and executive function tasks, like sustained attention. Even though it’s less well known than some of the above supplements, many studies suggest ashwagandha is safe. 

One small study did show a significant reduction in the anxiety-related symptoms in children with ADHD. This includes a reduction in anxiety regarding social concerns. 

General supplement considerations 

Some supplements and herbs may be useful for helping calm a hyperactive child. Before trying these, there are considerations to keep in mind:

• Unlike behavior therapies and medications, supplements aren’t regulated in the same manner. 

• Many supplements and herbs provide dosage information for adults only. This can make it hard to understand the right dosage for a child. Factors like age and weight can change supplement dosing. 

• It’s important to discuss this with your child’s medical team before trying something new. Some may interfere with other medications or cause more symptoms. 

Because herbs and supplements can both help — and potentially harm — it’s necessary to talk with your child’s medical team and determine if it’s the right choice.

EXPERT PICKS: WHAT TO READ NEXT

• Signs of ADHD in girls and women: ADHD tends to cause different symptoms in young girls and women. Learn about the subtle signs you may not associate with ADHD.

• Raising a child with ADHD: A pediatrician discusses four helpful parenting strategies if you’re trying to figure out the best approach for your child. 

• The connection between diet and ADHD: Researchers still have a lot to learn about how diet affects ADHD symptoms. Learn what we know so far.

Can diet help with hyperactivity?

A balanced and nutritious diet is important for all children and their brain development. But diet may play a particularly important role in children with hyperactivity and ADHD. While there are no available studies showing dietary causes of ADHD in children, there are a few connections researchers have noticed. 

A recent study looked at the diets of children with ADHD. When they compared children with ADHD to children without ADHD, they found those with the condition were more likely to consume:

• Sugary milk

• Fruit juice

• Sugar

• Caffeine

• Sodium benzoate, a common food additive 

• Potassium sorbate, a chemical additive found in foods, beverages, and personal care products

This doesn’t necessarily mean that these dietary items cause ADHD. But it could mean that they play a role in children’s symptoms and development. 

Another small study showed that children with hyperactivity ate more refined carbohydrates (sugar) and less fruits and vegetables compared to children without hyperactivity. 

Until we know more, it’s best to nourish children with a varied diet. This includes a variety of: 

• Fruits

• Vegetables

• Whole grains

• Protein

• Healthy fats

• Fat-free or low-fat dairy products 

What other natural remedies and lifestyle changes can help to calm a child?

Supplements aren’t the only addition available to help reduce hyperactivity. Natural remedies and lifestyle changes show promising results.

Exercise

While exercise has many benefits on the body, it provides equal support to our brains. Physical exercise can improve the brain’s blood flow, improve memory, and support academic performance. When it comes to hyperactivity in children, exercise may be a useful solution. 

A systematic review analyzed 30 studies to find connections between exercise and ADHD in children. It found that moderate to intense levels of aerobic exercise best benefited children. 

Aerobic exercise can include: 

• Running

• Swimming

• Walking

• Jumping rope

• Biking

• Group sports

Meditation

Getting any child to meditate can be difficult — especially a hyperactive child. But studies do show promising results for mindfulness-based meditation approaches. 

A preliminary study focused on mindfulness-orientation meditation in particular. The study started by asking kids to meditate for only 6 minutes. Over time, they slowly increased this to 30 minutes. The kids meditated by:

• Focusing on their breath

• Bringing their attention to specific body parts

• Paying attention to any thoughts or feelings that came up

This research found children who meditated had a significant reduction in symptoms of ADHD. 

Another meta-analysis found similar results through a combination of meditation, yoga, and mindfulness. This included activities like breathwork, yoga postures, and poses. 

Why trust our experts?

Written by:

Emily Hulse, MS, RD

Emily is a registered dietitian and wellness writer. Her writing has appeared in Forbes, Sports Illustrated, and MDLinx, among other online health publications.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts