6 Natural Supplements That Benefit Most Brains

A balanced diet of fruits and vegetables, complex carbs, and lean protein is foundational for overall health and wellness — but can nutrition, through diet or supplements, also help children and adults manage symptoms of attention deficit hyperactivity disorder (ADHD)?

"Nutrition can really make a huge difference in the success of both adults and children with ADHD,” says Dr. Sandy Newmark, founder of the Center for Pediatric Integrative Medicine in San Francisco, and the author of ADHD Without Drugs: A Guide to Natural Care of Children with ADHD (#CommissionsEarned). “I've seen time and time again in my practice that simple nutritional changes, like adding protein to breakfast or lunch, can really, really make a difference."

It's not always easy to get those beneficial nutrients from dietary changes, which is where supplements like omega-3 fatty acids, zinc, iron, and magnesium come in.

Read on to find out which vitamins, herbs, nutrients, and supplements may help to improve common ADHD challenges.

[Read: 11 Brain-Building Food Rules]

“All natural” is not synonymous with “safe.” Many herbs and supplements have side effects, may cause or worsen health problems, or interfere with prescription medications.

It's also important to note that no substantial research exists to determine the recommended daily dose of most supplements. Pay attention to your body and adjust the dosage if you notice something is wrong.

Always talk with your doctor before taking any supplements or giving any to your child. When your doctor asks if you are taking any medications, be sure to tell him about all vitamins and supplements you take on a daily basis.

[Read: Build a Better Relationship with Food to Benefit Your Brain]

Besides being good for heart health, omega-3 fatty acids may improve symptoms of ADHD, including behavior, cognitive skills, and focus. A systematic review and meta-analysis looked at ten studies and found omega-3s had a "small but significant effect in improving ADHD symptoms."¹ The authors of the study concluded that, compared with ADHD medication (stimulants and non-stimulants), the omega-3s had a "modest" benefit, but since they are well-tolerated, they offer an option for medication supplementation or an alternative for those who prefer not to use medication.  Another study found "meaningful reduction" of ADHD symptoms among a sub-group of participants who took omega-3s for six months; the participants who demonstrated benefit tended to have inattentive-type ADHD and comorbid neurodevelopmental disorders. ²

It's likely that striking the right balance between omega-3 and omega-6 fatty acids is important, and should be undertaken with a physician’s help.

[Free Handout: Flavorful Fish Oil Picks]

¹ Bloch, Michael H., and Ahmad Qawasmi. “Omega-3 Fatty Acid Supplementation for the Treatment of Children With Attention-Deficit/Hyperactivity Disorder Symptomatology: Systematic Review and Meta-Analysis.” Journal of the American Academy of Child & Adolescent Psychiatry, vol. 50, no. 10, Oct. 2011, pp. 991–1000., doi:10.1016/j.jaac.2011.06.008.
² Johnson, M., S. Ostlund, G. Fransson, B. Kadesjo, and C. Gillberg. “Omega-3/Omega-6 Fatty Acids for Attention Deficit Hyperactivity Disorder: A Randomized Placebo-Controlled Trial in Children and Adolescents.” Journal of Attention Disorders, vol. 12, no. 5, 2009, pp. 394-40

Zinc and iron are associated with dopamine metabolism, prompting researchers to investigate the relationship between these vitamins and ADHD symptoms. One study found that low levels of zinc and ferritin — a protein needed to store iron in the blood — were linked to higher hyperactivity.  Low zinc levels alone were associated with higher anxiety and conduct problems.³ Another small study found that zinc may augment the effects of methylphenidate in children with ADHD. ⁴

A small 2008 study showed that children who were not anemic but had low ferritin levels showed improvement of ADHD symptoms after taking iron supplements for 12 weeks.⁵

High levels of zinc and iron, however, may be dangerous. Have your doctor check your or your child levels before starting a supplement.

³ Oner, Ozgur, et al. “Effects of Zinc and Ferritin Levels on Parent and Teacher Reported Symptom Scores in Attention Deficit Hyperactivity Disorder.” Child Psychiatry & Human Development, vol. 41, no. 4, 18 Aug. 2010, pp. 441–447., doi:10.1007/s10578-010-0178-1.
⁴Akhondzadeh, Shahin, Mohammad-Reza Mohammadi, and Mojgan Khademi. “Zinc Sulfate as an Adjunct to Methylphenidate for the Treatment of Attention Deficit Hyperactivity Disorder in Children: A Double Blind and Randomized Trial [ISRCTN64132371].” BMC Psychiatry, vol. 4, 2004, pp. 9.
⁵ Konofal, Eric, et al. “Effects of Iron Supplementation on Attention Deficit Hyperactivity Disorder in Children.” Pediatric Neurology, vol. 38, no. 1, Jan. 2008, pp. 20–26., doi:10.1016/j.pediatrneurol.2007.08.014.

Melatonin is a natural hormone produced in our bodies to help us get to sleep. When we turn off the television, dim the lights, and settle down for bed, our body produces melatonin and we become sleepy.

For many ADHD brains, however, there is a delay in melatonin onset. "Research shows that the onset of melatonin for most adults is roughly 9:30 pm, but in adults with ADHD it happens more than an hour later,"⁶ explains Roberto Olivardia, Ph.D., Clinical Psychologist and Clinical Instructor of Psychology at Harvard Medical School. "Melatonin’s delayed onset helps to explain, in part, why people with ADHD often experience sleep problems. Research shows that 25 to 50 percent of people with ADHD have a sleep disorder." ⁷.⁸

A randomized, double-blind controlled study found that melatonin increased sleep times in non-medicated children with ADHD, and was well-tolerated, though it did not show benefit for problem behavior, or cognitive performance.⁹

Melatonin can be helpful, too, in addressing delayed sleep onset that sometimes results as a side-effect of ADHD stimulants. One small study that investigated melatonin's benefits for children who developed sleep disorders after beginning methylphenidate found that for a majority of participants, melatonin was effective in improving sleep.¹⁰

⁶Kooij, S. (2016, November 7). Are You a Night Owl? About ADHD and Late Sleep. Retrieved from: https://apsard.org/are-you-a-night-owl-about-adhd-and-late-sleep/
⁷ Corkum P, Davidson F, Macpherson M. A framework for the assessment and treatment of sleep problems in children with attention-deficit/hyperactivity disorder. Pediatr Clin North Am. 2011;58:667–683. doi.org/10.1016/j.pcl.2011.03.004 Retrieved from: https://www.sciencedirect.com/science/article/pii/S0031395511000204?via%3Dihub
⁸  Owens JA. Sleep disorders and attention-deficit/hyperactivity disorder. Curr Psychiatry Rep. 2008;10:439–444. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/18803919
⁹ Van der Heijden KB, Smits MG, Van Someren EJ, Ridderinkhof KR, Gunning WB. Effect of melatonin on sleep, behavior, and cognition in ADHD and chronic sleep-onset insomnia. J Am Acad Child Adolesc Psychiatry. 2007 Feb;46(2):233-41. doi: 10.1097/01.chi.0000246055.76167.0d. PMID: 17242627.
¹⁰  Masi G, Fantozzi P, Villafranca A, Tacchi A, Ricci F, Ruglioni L, Inguaggiato E, Pfanner C, Cortese S. Effects of melatonin in children with attention-deficit/hyperactivity disorder with sleep disorders after methylphenidate treatment. Neuropsychiatr Dis Treat. 2019 Mar 7;15:663-667. doi: 10.2147/NDT.S193891.

Another potentially useful supplement to aid sleep troubles in the general population is magnesium. A meta-analysis published in 2019 found lower levels of magnesium among people with ADHD, contrasted with their non-ADHD peers,¹¹   causing researchers to wonder if increasing levels of magnesium might improve ADHD symptoms.

A recent randomized, double-blind, controlled study found that children with ADHD who took magnesium and vitamin D demonstrated "significant reductions in conduct, emotional, and peer problems" in comparison with the placebo group.¹²

¹¹ Effatpanah M, Rezaei M, Effatpanah H, Effatpanah Z, Varkaneh HK, Mousavi SM, Fatahi S, Rinaldi G, Hashemi R. Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysis. Psychiatry Res. 2019 Apr;274:228-234. doi: 10.1016/j.psychres.2019.02.043. Epub 2019 Feb 19. PMID: 30807974.
¹²Hemamy M, Pahlavani N, Amanollahi A, Islam SMS, McVicar J, Askari G, Malekahmadi M. The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial. BMC Pediatr. 2021;21:178. doi: 10.1186/s12887-021-02631-1. [DOI]

Some small studies have found that gingko may improve cognitive functioning, including memory, while other studies have found negligible improvement. A study focusing on people with ADHD found that gingko can decrease impulsiveness and distractibility,¹² and one recent study discovered that when taken with methylphenidate, gingko increased the efficacy of the medication for inattentive symptoms, though not for hyperactive ones.¹³

The potential benefits of ginseng remains murky, as research findings are inconclusive. Gingko and ginseng can cause health problems, especially for those with a history of diabetes, seizures, or certain mental health disorders. Talk with your doctor or a nutritionist before trying them.

¹²He, S., Wang, M., Si, J., Zhang, T., Cui, H., & Gao, X. (2018). Efficacy and safety of ginkgo preparations for attention deficit hyperactivity disorder: a systematic review protocol. BMJ Open, 8. https://doi.org/10.1136/bmjopen-2017-020434.
¹³ Shakibaei, Fereshteh, et al. “Ginkgo Biloba in the Treatment of Attention-Deficit/Hyperactivity Disorder in Children and Adolescents. A Randomized, Placebo-Controlled, Trial.” Complementary Therapies in Clinical Practice, vol. 21, no. 2, Apr. 2015, pp. 61–67., doi:10.1016/j.ctcp.2015.04.001.

While supplements offer a convenient way to consume these vitamins, nutrients and minerals, especially for picky easters, it is possible to access them through diet.

Planning and preparing balanced meals can be challenging for people with ADHD because of various executive function challenges, but the benefits are compelling. Integrating protein-rich foods into your meals, including breakfast, can help the regulation of neurotransmitters, which play a large role in ADHD.¹⁴ Protein, especially when paired with complex carbohydrates, also helps stabilize levels of blood sugar, which can have positive impacts on hyperactivity.¹⁵

If you or your child have a hard time finding high-protein foods which are appealing, try a low-sugar protein-powder drink. Organic whey protein is one popular source of lactose-free, soy-free protein that is found unsweetened and free of artificial colors, flavors, and preservatives, which can cause some children with ADHD to be less attentive and increase hyperactivity and decrease focus.¹⁶

¹⁴Brockmann, M., Zarebidaki, F., Camacho, M., Grauel, M., Trimbuch, T., Südhof, T., & Rosenmund, C. (2020). A Trio of Active Zone Proteins Comprised of RIM-BPs, RIMs, and Munc13s Governs Neurotransmitter Release.. Cell reports, 32 5, 107960 . https://doi.org/10.1016/j.celrep.2020.107960.
¹⁵Spiller, A., Jensen, C., Pantison, T., Chuck, C., Whittam, J., & Scala, J. (1987). Effect of protein dose on serum glucose and insulin response to sugars.. The American journal of clinical nutrition, 46 3, 474-80 . https://doi.org/10.1093/AJCN/46.3.474.
^{16Conners, C. Keith, and Arthur G. Blouin. “Nutritional Effects on Behavior of Children.” Journal of Psychiatric Research, vol. 17, no. 2, 1982, pp. 193–201., doi:10.1016/0022-3956(82)90022-x.}

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