Top 3 Natural Remedies for ADHD: Exploring Your Options

Medications are a common way to handle ADHD challenges, but they can bring side effects like mood swings, trouble sleeping, and loss of appetite. Because of this, many individuals, including adults and children, look for natural remedies to use alongside their usual treatments.

Depending on the treatment type and demographics, studies show that 9% to 46% of people explore nontraditional options. In this article, we'll explore some of the best natural remedies for ADHD, such as supplements, exercise, and better sleep routines.

Natural Remedies for ADHD Treatment

Natural remedies address the physical, mental, and emotional challenges you face. They don't cure ADHD but empower you to handle your environment better. You can use vitamins, supplements, exercise, and sleep to support yourself.

1. Vitamins and Supplements for ADHD

Here are some vitamins and supplements that can support your ADHD management:

Vitamin B6 and Magnesium

Vitamin B6 helps produce neurotransmitters like dopamine and serotonin, affecting mood and focus. Low magnesium levels can lead to ADHD-like symptoms such as reduced attention and irritability. Taking B6 and magnesium together may improve your memory and concentration.

One study explored how magnesium and vitamin B6 might help children with ADHD. Children who took these supplements for at least 8 weeks showed significant improvements. They were less hyperactive, and aggressive, and paid better attention in school.

When they stopped taking the supplements, their symptoms came back. This suggests that magnesium and vitamin B6 may help manage ADHD symptoms.

If you’re looking for a supplement that supports brain health, immune function, and better sleep, Neurobalance by Igennus Healthcare Nutrition is worth considering. It contains three essential nutrients: zinc picolinate, magnesium citrate, and vitamin B6. These nutrients are highly absorbable, making the supplement effective and long-lasting.

This combination helps with neurotransmitter production, hormone balance, and overall cell health. Neurobalance is designed for both adults and kids, offering flexible dosing for steady nutrient support throughout the day.

Pros

• Contains bioavailable zinc, magnesium, and vitamin B6 for better absorption.
• Supports brain function, immune health, hormone balance, and sleep.
• Zinc picolinate stays in the body longer, enhancing effectiveness.
• Magnesium citrate is gentle on the stomach without harsh fillers like magnesium oxide.
• Certified vegan, non-GMO, and free from common allergens.
• Meets halal and kosher dietary standards.
• Small, easy-to-swallow tablets with flexible dosing options.
• Manufactured under strict GMP quality standards.

Cons

• May cause mild digestive issues like nausea or heartburn.
• Higher doses may be needed for specific health goals, requiring more tablets.
• Unpleasant taste for those sensitive to supplement flavors.
• Not suitable for individuals sensitive to zinc or magnesium-based products.
• Long-term use might be necessary to see significant results for certain conditions.

Vitamin D

Many with ADHD have low vitamin D levels. Supplementing with vitamin D may ease behavioral, social, and emotional challenges. It can also help reduce impulsive behaviors and inattention when used alongside other treatments.

One study tested if vitamin D and magnesium supplements could help children with ADHD. Sixty-six children took either the supplements or a placebo for 8 weeks. Those who got vitamin D (50,000 IU per week) and magnesium (6 mg/kg per day) had fewer emotional and behavioral problems and better mental health compared to the placebo group.

Their vitamin D and magnesium levels also improved. This hints that these supplements may help children with ADHD, but more research is needed.

NatureWise Vitamin D3 5000 IU (125 mcg) is a high-potency supplement that supports your immune system, strengthens bones, and promotes muscle function. Each soft gel contains active vitamin D3 (cholecalciferol) and organic extra virgin olive oil for better absorption. This supplement is ideal if you don’t get enough sunlight. It’s non-GMO, gluten-free, and tested by third-party labs for safety and effectiveness.

Pros

• Provides 5000 IU of vitamin D3 per softgel for effective supplementation.
• Boosts immune health, strengthens bones, and supports muscle function.
• Enhances absorption with organic extra virgin olive oil.
• Non-GMO, gluten-free, and free from artificial additives.
• Comes in small, easy-to-swallow softgels for daily use.
• Made in the USA under strict cGMP standards with third-party quality testing.
• Long shelf life due to light-protective amber bottle packaging.

Cons

• Softgels may clump together in warm temperatures.
• Dosage adjustments may be needed based on individual health needs.
• Not suitable for vegans due to gelatin-based capsules.
• Individuals sensitive to high doses of vitamin D should consult a healthcare provider.
• A few customers reported issues with packaging durability.

Nature Made Vitamin D3 1000 IU (25 mcg) provides a simple way to maintain bone, teeth, muscle, and immune health. Each soft gel delivers vitamin D3 in its cholecalciferol form, supporting calcium absorption for stronger bones. The formulation is free from artificial flavors and added colors, ensuring a straightforward supplement option. Its small, easy-to-swallow soft gels make it a practical choice for daily use.

Pros

• Delivers 1000 IU (25 mcg) of vitamin D3 per soft gel for immune, bone, and muscle health.
• Supports calcium absorption for better bone and teeth strength.
• Small, easy-to-swallow soft gels for everyday convenience.
• No artificial flavors or added colors, keeping the formulation clean.
• Made with quality ingredients from a trusted brand.
• Long-lasting 300-day supply, offering great value.
• Frequently recommended by pharmacists.

Cons

• Softgels might stick together in warmer temperatures.
• Contains gelatin, making it unsuitable for vegans.
• Daily use is needed for continued benefits.
• Might not be enough for individuals needing higher vitamin D doses.
• A few customers mentioned packaging durability issues.

Zinc

Zinc helps regulate dopamine, which is essential for your attention and focus. Deficiencies in zinc are shared and linked to memory, impulse control, and mood issues. While zinc shows promise, more research is needed to confirm its effectiveness and determine the best dosages.

Research suggests that combining zinc with ADHD medications may enhance treatment effectiveness, as one study found that children receiving zinc required a 37% lower dosage of stimulant medication.

Nature Made Zinc 30 mg Tablets provide an easy way to support your immune system while offering antioxidant protection. Each tablet contains zinc, a vital mineral that helps with immune defense, skin health, and enzyme functions in the body. The formula is free from artificial flavors, colors, and preservatives, ensuring a clean and simple supplement. Its small tablet size makes it convenient for daily use.

Pros

• Contains 30 mg of zinc per tablet to help strengthen your immune system.
• Supports healthy skin and aids essential enzyme functions.
• Comes in a compact tablet that’s easy to swallow.
• Free from artificial additives, ensuring a cleaner supplement option.
• Made with high-quality ingredients from a trusted brand.
• Verified by USP for purity and potency.

Cons

• Contains calcium phosphate, which some may choose to avoid.
• May not be ideal if you struggle with swallowing tablets.
• Requires consistent daily use for ongoing benefits.
• Some users noted occasional concerns with packaging durability.

Nature's Bounty Zinc 50 mg caplets provide essential support for your immune system, skin health, and antioxidant protection. Each caplet delivers a potent dose of zinc, exceeding the recommended daily intake. Zinc helps your body defend against illnesses and promotes healthy skin by aiding collagen production.

These caplets are free from gluten, sugar, artificial flavors, and sweeteners, making them a vegetarian-friendly option. Backed by decades of scientific research, Nature's Bounty offers a trusted supplement for daily wellness.

Pros

• Provides 50 mg of zinc per caplet, boosting immune health and antioxidant support.
• Promotes healthy skin by aiding collagen production.
• Free from gluten, sugar, artificial flavors, and sweeteners.
• Suitable for vegetarians.
• Supported by over 50 years of product research and development.
• Comes in a 250-caplet supply for extended use.

Cons

• Caplets have a chalky texture, which some users find hard to swallow.
• Requires daily intake to maintain consistent health benefits.
• Packaging changes have raised concerns about product authenticity, despite maintained quality.
• May not be ideal for individuals sensitive to higher zinc doses.

Iron

Low iron levels can worsen ADHD symptoms. Taking iron supplements may reduce hyperactivity and inattention and make your ADHD medications work better.

A study found that children with ADHD who received 80 mg/day of ferrous sulfate showed greater improvement in inattention symptoms and overall ADHD severity compared to a control group.

Vitalitown Iron Supplement provides a powerful blend to help maintain healthy iron levels, increase energy, and support overall wellness. Each tablet contains 65 mg of carbonyl iron for better absorption and 250 mg of vitamin C to improve iron uptake. The formula is designed to be gentle on your stomach, minimizing constipation and digestive issues.

It’s free from artificial fillers, gluten, and GMOs, making it a suitable choice for vegetarians and vegans. With high-quality standards and third-party testing, this supplement ensures a reliable way to boost your iron intake.

Pros

• Delivers 65 mg of carbonyl iron for effective iron replenishment.
• Includes 250 mg of vitamin C for better iron absorption.
• Gentle on the stomach, reducing constipation risks.
• Free from artificial fillers, gluten, and GMOs.
• Vegan-friendly and suitable for vegetarians.
• Made in the USA with third-party purity and potency testing.

Cons

• Needs daily use to maintain effectiveness.
• Tablets may be difficult to swallow for some people.
• Sensitive individuals might experience mild side effects from high iron doses.
• Not the best choice if you’re looking for a lower-strength iron supplement.

MegaFood Blood Builder Minis are designed to boost your iron levels while being gentle on your stomach. Each serving provides 26 mg of iron, supported by vitamin C, B12, and folic acid, which help improve energy and support red blood cell production.

This supplement is made from real food ingredients and doesn’t cause constipation. It’s easy to digest and can be taken on an empty stomach. If you follow a vegan or gluten-free diet, this product fits perfectly into your routine.

Pros

• Delivers 26 mg of iron per serving to fight fatigue and improve energy.
• Contains vitamin C, B12, and folic acid to enhance iron absorption and support red blood cells.
• Easy on the stomach with no constipation concerns.
• Made with real food ingredients and free from gluten, dairy, and soy.
• Certified vegan, non-GMO, and suitable for different dietary needs.
• Clinically proven to increase iron levels in just eight weeks.

Cons

• Requires taking two tablets per serving, which may be inconvenient.
• Has a slight aftertaste, though eating something afterward can help.
• May not provide enough iron for individuals with higher daily iron needs.

Omega-3 Fatty Acids

People with ADHD often have lower levels of omega-3 fatty acids. Supplementing with omega-3s can lead to small but noticeable focus, attention, and memory improvements. These fatty acids also help reduce oxidative stress, preventing chronic health problems.

A meta-analysis involving 16 studies with 1,408 participants found that omega-3 supplementation led to a moderate improvement in overall ADHD symptoms. Parent and teacher reports indicated significant reductions in hyperactivity, while improvements in inattention were observed only in parent reports.

MAV Nutrition Triple Strength Omega 3 Fish Oil offers a powerful blend of essential fatty acids to support your heart, brain, joints, and eyes. Each serving provides 3600 mg of fish oil, including 1300 mg of EPA and 860 mg of DHA, which are crucial for overall health. The formula undergoes molecular distillation to filter out harmful substances like mercury and heavy metals.

Its lemon-flavored, burpless softgels ensure a clean, pleasant experience without fishy aftertaste. This supplement is sustainably sourced from wild-caught fish, making it a premium omega-3 option.

Pros

• Provides 3600 mg of fish oil per serving for enhanced health benefits.
• Contains 1300 mg of EPA and 860 mg of DHA for better heart, brain, and joint support.
• Uses molecular distillation for maximum purity and safety.
• Burpless lemon-flavored softgels reduce fishy aftertaste.
• Sourced from wild-caught fish through environmentally responsible fishing practices.
• Non-GMO and rigorously tested for quality and effectiveness.

Cons

• Requires three softgels per serving, which may seem inconvenient.
• The large size of the softgels can be hard to swallow for some people.
• Mild fishy burps might occur if taken without food.

2. Exercise and ADHD

Exercise is a powerful way to manage your ADHD. It improves focus, regulates emotions, and helps you manage energy. Whether you choose structured activities or casual play, physical exercise can significantly reduce your ADHD symptoms.

In the FITKids Randomized Controlled Trial, children aged 7 to 9 who participated in a nine-month physical activity program experienced significant improvements in brain function and executive control. They showed a 3.2% increase in attentional inhibition and a 4.8% improvement in cognitive flexibility compared to the control group.

Another study found that after a 10-week physical activity program, children with ADHD showed better motor skills, stronger muscles, and improved behavior as reported by parents and teachers. Additionally, these children processed information more effectively, suggesting that structured exercise can be an important tool for managing ADHD symptoms.

Exercise for Children with ADHD

Physical play is especially beneficial for children with ADHD. Energetic activities like jumping on a trampoline, running, or biking provide an outlet for their hyperactivity. Structured classes such as martial arts or team sports also build discipline and focus. Integrating these activities into school routines ensures your child gets regular movement to support their cognitive and emotional needs.

Source: NeuroLaunch

Exercise for Adults with ADHD

Activities like running, yoga, or spinning classes can be very effective for adults. Choose an activity you enjoy to stay consistent. Mixing up your routines or trying new activities keeps you engaged, which is crucial if you lose interest quickly. Regular exercise not only boosts your physical health but also helps you manage ADHD symptoms comprehensively.

3. Sleep and ADHD

Sleep affects executive functions. ADHD traits like hyperfocus and procrastination can disrupt your sleep habits, worsening your challenges. Improving your sleep quality is a vital natural remedy for ADHD.

Studies show children with ADHD often have sleep disturbances, such as a longer time to fall asleep and shorter total sleep time. Sleep disorders like obstructive sleep apnea (OSA) or restless legs syndrome (RLS) are more common in people with ADHD.

For example, about 25-30% of people with ADHD may have OSA, compared to 3% of the general population. These sleep issues can worsen ADHD symptoms, and in some cases, improving sleep has been shown to help reduce these symptoms.

Source: Melbourne Sleep Surgery

To boost your sleep quality, work with an ADHD-friendly doctor or therapist. Implement these strategies:

• Establish a consistent bedtime routine, like going to bed and waking up at the same time every day, to train your brain for rest
• Avoid stimulants like caffeine in the late afternoon and evening
• Create a calming environment free of distractions, such as turning off electronic devices before bed

In Summary

Managing ADHD naturally can help you feel better in many ways. You can use vitamins and minerals alongside traditional treatments. Consider adding magnesium, vitamin D, omega-3 fatty acids. Regular exercise also supports your well-being. Additionally, improving your sleep habits can enhance your focus and emotional balance. Talk with your healthcare provider to create a personalized plan that fits your needs.

FAQs About Natural Remedies for ADHD

Are there risks associated with using natural remedies for ADHD?

Yes, even though remedies like herbal supplements and nutritional products may seem safe, they aren't regulated by the FDA. This means their safety, purity, and effectiveness aren’t guaranteed.

How does caffeine affect ADHD symptoms?

Caffeine, being a stimulant, may help you improve ADHD symptoms by boosting focus, motivation, and attention. It may also help you reduce impulsivity and support sustained focus on repetitive tasks.

What is the impact of screen time on ADHD symptoms?

Children who spend over two hours daily on screens are significantly more likely to show signs of ADHD than those with limited screen time. Excessive screen use may reduce opportunities for engaging in mentally stimulating activities, which can worsen attention issues.