Natural Treatments for ADHD: Supplements, Diet, and Alternative Therapies

Attention-deficit hyperactivity disorder (ADHD) is one of the most common neurodevelopmental disorders. It’s usually diagnosed in childhood, but over 3% of all adults also live with the condition. The symptoms of ADHD can affect many aspects of your daily life — like work performance and self-esteem, even memory and mood. 

Treatment for ADHD typically combines behavioral therapy and medications. But other treatments can help with the day-to-day symptoms. 

Here, we’ll focus on alternative and natural treatment options — from supplements to dietary changes — that you can use to expand your toolkit for ADHD treatment. 

What natural supplements are good for ADHD?

Many people use supplements and natural remedies to help with ADHD symptoms. Below, we explain some of the more common ones and the research behind them. ADHD is more common in children, so many of the studies below specifically focus on children and teenagers. But this also means that most of these supplements are safe to use in both adults and children. 

Omega-3 and omega-6 fatty acids

Omega-3 and omega-6 are fatty acids that are naturally in food like fish and flaxseed. Many people take them as supplements, which are usually marketed as fish oil. 

A large review study found that omega-3 and omega-6 supplements improved several ADHD symptoms in children, including:

• Inattention

• Hyperactivity

• Reading

• Visual learning

Zinc

Some studies suggest people who have ADHD may be more likely to have low zinc levels. But researchers are still trying to figure out if this means zinc supplements can help with ADHD treatment. 

One study found that children who took 30 mg a day of zinc were able to reduce the dose of their stimulant medication. But, in other studies, zinc supplementation didn’t change most ADHD symptoms. More research is needed to know if zinc supplements help. 

Iron 

Iron supplementation in ADHD has also seen mixed results. Iron is involved in the dopamine pathways in the brain. So, some experts believe low levels of iron can worsen symptoms of ADHD. But other studies haven’t found a relationship between iron levels (also called ferritin) and ADHD. 

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Before you decide if iron supplements are right for you, connect with your healthcare team to see if you should check your ferritin level. 

Magnesium

Magnesium is a popular supplement for many different conditions. Similar to zinc and iron, researchers have looked into the connection between ADHD and low magnesium levels. This small trial did show some improvement in children who took a magnesium supplement. Another study also showed that magnesium supplements — with and without vitamin D — improved difficulties with attention, impulsivity, and socializing.

Melatonin

People with ADHD — especially children — often have difficulty falling asleep. And some research has looked at the effects of melatonin in children with ADHD. One study found that children who took 3 mg to 6 mg of melatonin fell asleep faster and slept for longer. But melatonin didn’t have an effect on any ADHD symptoms.

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Probiotics

There’s growing research on the “brain-gut connection,” which looks at how the bacteria in your gut and brain communicate. One study showed that probiotics can actually reduce the chances of developing ADHD. But overall, the evidence is mixed, and further research is needed.

Can food and diet help with ADHD?

For years researchers have studied how dietary changes affect people with ADHD. The research has looked at the effects of removing certain food groups, as well as adding food groups to provide extra nutrition.

Foods that may worsen ADHD

Some foods are believed to worsen the symptoms of ADHD. Many healthcare professionals recommend avoiding foods that contain:

• Artificial food dyes (which can affect ADHD symptoms and may also lower zinc levels)

• Preservatives

• Sugar and artificial sweeteners (which can worsen hyperactivity) 

Some experts also recommend a more extensive elimination diet. An elimination diet is a way to identify potential “trigger” foods. Common triggers include:

• Dairy

• Wheat 

• Soy

• Other common food allergens 

In an elimination diet, a very simple diet is eaten for a few weeks. Then, one by one, foods are reintroduced with close monitoring of ADHD symptoms. Elimination diets are usually done with the guidance of an experienced healthcare professional.

Foods that can help ADHD

There are no definitive rules when it comes to ADHD and diet. But everyone can benefit from a variety of nutritious foods that support brain function. This usually means unprocessed foods — like fruits and vegetables — that are packed with vitamins and nutrients. Good protein options include things like eggs, nuts, dairy, and fatty fish. 

Another alternative is to add foods that are naturally high in the supplements discussed above, such as:

• Omegas: Fish, seeds (like chia and flaxseed), walnuts, and soybeans are naturally high in omega fatty acids. 

• Zinc: Oysters, beef, crab, poultry, fortified cereals, and pumpkin seeds are all good sources of zinc.

• Iron: Animal sources of iron include red meat, organ meat, poultry, and seafood (especially oysters). Vegetarian sources of iron are lentils and beans, soy foods, and seeds. 

• Magnesium: Nuts, seeds, and leafy greens are natural sources of magnesium. Many breakfast cereals are fortified with magnesium (meaning it’s added in the production process). 

• Melatonin: Nuts, fish, dairy milk, and tart cherries are high in melatonin. 

• Probiotics: Fermented foods, like kimchi, are high in healthy bacteria similar to probiotic supplements. 

Additionally, increasing your intake of polyphenol-containing foods, like green tea, provides both antioxidant properties and calming effects that can help with ADHD symptoms.

What alternative treatments can help with ADHD?

Complementary and alternative medicine (CAM) refers to treatments that are not part of modern medicine but are rooted in ancient practices. CAM can be used both together with or in place of medications for ADHD. Examples of CAM include:

• Acupuncture: Acupuncture can decrease ADHD symptoms. It has been shown to be safe and effective with minimal side effects. 

• Meditation and mindfulness: People with ADHD who are trained in meditation report better attention spans and improved anxiety and depression. 

• Exercise: Children with ADHD who exercise see improvements in both their physical (agitation) and cognitive (attention) symptoms. 

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Written by:

Nicole Andonian, MD

Nicole Andonian, MD, is a private practice anesthesiologist in Orange County, California. Her focus is in general anesthesia, regional anesthesia, and acute pain management.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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