Feeling scattered, forgetful, and constantly battling antsiness? You’re not the only one experiencing daily disruptions. Approximately 1 in 10 school-aged children struggle with the persistent challenges of Attention Deficit Hyperactivity Disorder, or ADHD as it’s commonly called.
The symptoms of ADHD can derail daily routines and take a considerable toll emotionally on both young people and adults alike. For some, concentrating during work, schoolwork, or social occasions proves difficult due to wandering thoughts. Others feel an internal restlessness that’s nearly impossible to contain, leading to feelings of hyperactivity. Impulsivity may result in hurried decisions and reckless acts without pause to consider consequences.
Alternative Treatments to Consider
While prescription medications effectively treat ADHD for millions, they are not a magic bullet and don’t work for all. Their side effects, like loss of appetite, shifts in mood, and sleep issues, leave many more feeling aggravated.
The solution could be closer than you think – leveraging natural supplements clinically shown to boost brain health for focus, calmness, and composure. Specific nutrients target the root causes of ADHD symptoms and fill nutritional deficiencies to improve behavior and function significantly. When used alongside conventional care, supplementation optimizes brain chemistry and alleviates distress.
This article will explore the top 5 research-based supplements for reducing ADHD symptomatology. By supporting whole-body nutrition with targeted formulas, you can gain greater focus, relaxation, and quality of life without harsh side effects. Read on to discover natural remedies that hold promise for taming ADHD once and for all without aggravated stress or lasting agitation.
1. Omega-3 Fatty Acids: The Foundation for Focus
Omega-3s like EPA and DHA play a key role in the brain’s cell membrane structure. They help keep membranes supple and fluid, allowing neurotransmitters to communicate seamlessly. This improved signaling lends itself to better concentration and focus.
Additionally, omega-3s have anti-inflammatory properties that may reduce overall inflammation throughout the body, including in the brain. Too much inflammation is linked to neurological impairments, so quelling excess distress could provide ADHD relief.
Here are some additional details on recommended daily omega-3 doses and high-quality fish oil supplement options:
Recommended Daily Doses: For children aged 7-12 managing ADHD, experts recommend 1000-2000 mg of omega-3s per day from fish or algal oil. Teens and adults may require slightly higher daily doses, around 1500-2000mg. As always, consult your doctor before beginning any supplemental regimen.
Fish Oil Supplements
Fish oil supplements represent a leading source of omega-3s. Brands such as Nordic Naturals and Naturelo offer high-quality fish oil supplements. Opt for products containing a minimum of 500mg each of EPA and DHA per serving. These essential fatty acids nourish the brain and support calm focus when obtained through clean, third-party-verified supplements.
- With a refreshing Lemon Flavor, Nordic Naturals Ultimate Omega offers a potent blend of 1280 mg Omega-3 per serving, tailored to enhance heart and brain health. This product is recognized as the #1 Best Seller in Omega 3 Nutritional Supplements, demonstrating its high quality and consumer trust.
- The product boasts an exceptional customer satisfaction rate, reflected in its 4.6 out of 5 stars rating from over 48,161 reviews on Amazon.
- A package of 180 soft gels, priced at $52.24 for 90 servings
Flaxseed Oil
Flaxseed oil represents a plant-based source of omega-3s. While it may not be as potent as fish oil, it still benefits brain and heart health. Containing ALA omega-3s, one to two tablespoons daily of flaxseed oil nourishes the brain when fish oil isn’t an option. As always, consult your doctor first when introducing any new supplements.
- The NATURELO Omega-3 Fish Oil Supplement, enhanced with a pleasant lemon flavor, stands out with its high-quality ingredients, delivering 1100 mg of Triglyceride Omega-3 per gel. Formulated for superior absorption, this supplement promotes heart, eye, brain, and joint health without the common fishy aftertaste or burps, thanks to its burp-free guarantee and addition of a hint of natural lemon flavor.
- Garnering a stellar rating of 4.6 out of 5 stars from 3,437 reviews.
- Available in a 60-count bottle, providing a 2-month supply, the NATURELO Omega-3 Fish Oil Supplement is priced at $26.96, which equates to $0.45 per softgel.
2. Zinc: The Impulsivity Inhibitor
Zinc plays a crucial behind-the-scenes role in our brain chemistry. Zinc ensures our brain’s systems function efficiently as a key participant in neurotransmitter production and cellular communication. It’s also vital for metabolic processes, aiding our body’s conversion of food into energy. Without adequate zinc, all these important functions can begin to break down.
Supplementation guidelines: For children under 13, a modest 5-10mg daily zinc supplement is recommended. Teens and adults likely get 15mg or more through supplements and daily foods, like oysters, beef, and pumpkin seeds.
Zinc Picolinate
Opt for capsules or tablets containing 15-30mg of zinc picolinate, a highly bioavailable form of zinc that effectively supports brain and neurological function.
Source Naturals offers a high-absorption Zinc, Amino Acid Chelate dietary supplement in tablet form, designed to support normal growth, reproductive health, wound healing, and protein synthesis. This formula caters to the body’s need for zinc, a trace element vital to the functioning of over 100 different enzyme systems.
Boasting a 4.7 out of 5 stars on Amazon from 539 reviews, customers highlight their satisfaction with the product’s effectiveness in promoting optimal health.
The bottle contains 250 tablets, priced at $14.00, reflecting an 18% savings from the typical price of $17.09. This price point makes it accessible at about $0.06 per tablet, offering a substantial supply of this essential nutrient.
Iron: For Behavior and Cognitive Function
Research has found low iron levels can cause ADHD symptoms to worsen in children. In such cases, taking iron supplements can be beneficial. Iron plays a crucial role in serotonin and dopamine production, and it also supplies oxygen throughout the body, including to the brain.
Testing guidelines: Have your healthcare provider perform a ferritin level test if suspecting low iron. Supplement only with medical guidance if ferritin is under 30 ng/mL.
Ferrous Gluconate
Ferrous gluconate is a gentle iron supplement that is easy on the stomach. Look for 15-30mg capsules containing 2-3mg of elemental iron. Taking supplemental vitamin C aids absorption.
- Nature’s Blend introduces a gentle and effective iron supplement with their Ferrous Gluconate Tablets, each containing 324 mg of iron. Designed to be gentle on the digestive system and non-constipating, this formulation is enhanced with key ingredients to ensure optimal absorption without the usual gastrointestinal side effects associated with iron supplements.
- With a 4.7 out of 5 stars rating from 1,724 Amazon customers, this product is highly praised for its effectiveness.
- This value pack contains 200 tablets (100 tablets per pack, in a pack of 2) for $16.15, breaking down to approximately $0.08 per tablet.
4. Magnesium: The Calming Mineral
Research indicates magnesium helps relax the body and mind. It may reduce ADHD symptoms like hyperactivity and improve sleep. Magnesium facilitates more than 300 biochemical reactions involving nerve signaling, muscle relaxation, blood pressure control, and more.
Magnesium Glycinate
Magnesium glycinate is efficiently absorbed and gentle on the stomach. It provides relaxation without drowsiness. Quality forms are offered by brands like Naturelo and Doctor’s Best.
- Natural Vitality presents the CALM Magnesium Glycinate supplement, designed to support bone, muscle, heart, and nerve health. Utilizing a blend of magnesium glycinate and magnesium oxide, this dietary supplement is known for its high bioavailability, promoting relaxation and stress relief without sedation. Each capsule delivers 325 mg of magnesium to help maintain healthy magnesium levels and support a balanced mood.
- With a 4.4 out of 5 stars rating from 1,559 reviews on Amazon and distinguished as Amazon’s Choice, this product is celebrated by users for its effectiveness in managing stress, enhancing sleep quality, and promoting overall well-being.
- Available in a bottle of 180 capsules for $31.99, equating to around $0.18 per capsule.
Magnesium Malate or Citrate
Magnesium malate and citrate are also well-tolerated forms of magnesium that effectively reduce stress and support sleep. Naturelo and Jarrow offer pure magnesium malate or citrate supplements.
- Doctor’s Best introduces a highly effective High Absorption Magnesium Glycinate Lysinate supplement featuring a 100% chelated, non-GMO, vegan, gluten, and soy-free formula. Each serving provides 200mg of magnesium, utilizing TRAACS, The Real Amino Acid Chelate System, for enhanced absorption and bioavailability.
- Garnering a remarkable 4.6 out of 5 stars from 58,580 ratings on Amazon, this product has gained acclaim for its effectiveness in improving overall well-being, including better sleep, reduced anxiety, and more balanced mood.
- Offered at $17.28 for a bottle of 240 tablets, breaking down to approximately $0.07 per tablet.
5. Vitamin C: Supporting Dopamine Synthesis
Vitamin C aids dopamine synthesis and drug metabolism. Adequate vitamin C intake is important for ADHD medication effectiveness and whole-body function. Food sources like bell peppers, oranges, and broccoli provide enough for most people. Consider a 500-1000mg supplemental C if low levels or symptoms persist.
- Emergen-C introduces a Super Orange-flavored Vitamin C Powder, a daily dietary supplement designed for comprehensive immune support. Each serving is packed with 1000mg of Vitamin C, enhanced with Zinc and Manganese, B Vitamins for energy, and electrolytes for hydration, offering a caffeine-free boost to your daily wellness routine. The formula is plant-based, catering to a wide range of dietary preferences.
- This product boasts a stellar 4.8 out of 5 stars rating from 85,415 reviews on Amazon, earning its place as the #1 Best Seller in Vitamin C Supplements.
- Priced at $12.98 for a pack of 30 counts, translating to approximately $1.35 per ounce.
- Source Naturals offers a gentle and effective Vitamin C supplement with their Sodium Ascorbate Crystals, designed for superior absorption and minimal gastrointestinal discomfort. This non-acidic formula is ideal for those with sensitive stomachs, providing a potent dose of Vitamin C that supports immune function, collagen formation, and nutrient utilization without the common acidic side effects.
- Achieving a 4.7 out of 5 stars rating from 409 Amazon reviews, this product is well-received for its purity and efficacy.
- This product costs $19.75 for a 16-ounce (1 pound) container, translating to approximately $1.23 per ounce.
Conclusion: Choosing the Right Supplements
When beginning supplementation, healthcare consultation is prudent, especially with concurrent ADHD medication usage. Opt for reputable brands conducting third-party quality analyses.
When initiating supplementation, start at low doses and slowly increase to allow tolerance assessment. Supplementation should accompany a holistic ADHD management approach, which includes balanced nutrition, physical activity, restorative rest, and stress reduction. Overall, lifestyle modifications carry equal importance to specific supplements.
However, certain nutrient therapies provide extra support that substantially improves focus, impulsivity, hyperactivity, and calmness for those living with ADHD.
In summary, supplements offer benefits when partnered with standard ADHD care plans. Omega-3s, zinc, iron, magnesium, and vitamin C stand out as research-backed for nourishing the brain and soothing central nervous system symptoms.
Combined with a healthy routine, supplements address nutrient deficiencies to maximize mental performance and well-being. Consult your healthcare provider before beginning any custom supplementation regimen.
By supporting brain nourishment holistically through targeted supplements along with therapy and medication, individuals with ADHD can achieve greater focus, composure, and well-being.
Consult your healthcare provider to develop an individualized supplementation plan as part of an overall nutritious lifestyle approach. Strategies may vary, but proper nutrition optimizes brain chemistry, which can help manage ADHD symptoms and quality of life.
