ADHD is a very common diagnosis in children and adolescents. (Adults can have it, too). So, many families have questions. They want to know whether there are natural ways to soothe the ADHD brain without relying solely on meds. Luckily, there are natural solutions that may help with ADHD symptoms.
Here, I’ve compiled recommendations and advice from experts and previous podcast guests on ways to support children with ADHD.
What Is ADHD?
Attention deficit hyperactivity disorder (ADHD) is a common mental health disorder in kids today. According to the CDC, nearly 10% of children between the ages of 3-17 have been diagnosed with ADHD.
Parent surveys and healthcare claims indicate ADHD affects boys more than girls (13% vs. 6% diagnosed). Girls tend to exhibit symptoms differently than boys, so it’s not as noticeable. For that reason, doctors may under-diagnose ADHD in girls.
ADHD characteristics include a lack of impulse control, hyperactivity, and inattentiveness. However, not all children with ADHD have all the symptoms. While some are impulsive and hyperactive, others are just inattentive. Of course, some children with ADHD are impulsive, hyperactive, and inattentive.
ADD Reclassified
What the medical system used to call attention deficit disorder (ADD) is now under the umbrella of ADHD. ADD is now considered inattentive ADHD (not hyperactive or impulsive). If you think your child may have ADHD, be sure to seek out a professional for diagnosis.
It’s important to note that ADHD isn’t usually diagnosed with a single test. Doctors diagnose it when a person has exhibited some or all the associated symptoms for at least six months.
How Does The Medical System Treat ADHD?
The conventional treatment of ADHD is usually stimulant medications. Ritalin and Adderall are probably the most common ADHD medications. However, these medications can have side effects like anxiety, insomnia, and headaches.
Occasionally, doctors will use other interventions like cognitive behavioral therapy (CBT) as part of a treatment plan. CBT is a type of therapy that teaches patients coping strategies to reduce symptoms. Research shows that CBT improves symptoms for many adolescents with ADHD.
Another complementary therapy successfully used for ADHD is neurofeedback, also called EEG biofeedback. Neurofeedback uses sensors on the scalp to help children learn to self-regulate their brain activity. Through feedback on a computer screen, kids can learn to control their brain waves.
Neurofeedback significantly reduces impulsivity and inattention in those with ADHD. It also decreases hyperactive behavior. These improvements can last for 6 months or longer after treatment.
However, the main therapy prescribed is still medication — with all its potential side effects. For that reason, many people seek out other treatment options and lifestyle changes.
Causes of ADHD
ADHD is a complicated disorder that doesn’t have one single cause. (We can’t just blame genetics). It shows up differently for each person, so the remedy needs to be customized.
Some of the things that can contribute to ADHD are the following:
- Genetics: It’s true that ADHD can run in families. If a parent has ADHD, a child is over 57% more likely to also have it. If a sibling has ADHD, they’re 32% more likely to have ADHD, too. As scientists learn more about genetics, they’re also looking at mutations that could increase risk.
- Prenatal stress: A 2018 study looked at the impact of stress during pregnancy and ADHD on the child later on. Mothers under high stress during pregnancy had twice the risk of having a child diagnosed with ADHD compared to less-stressed mothers.
- Prenatal diet: Another study involved about 1,240 mother-child pairs. Children whose mothers ate healthy during pregnancy were less likely to develop ADHD than those whose mothers had an unhealthy diet.
- Prenatal toxin exposure: Another theory is that exposure to toxins during pregnancy could increase risk. Toxins from pesticides, heavy metals, aluminum-containing vaccines, and chemicals from plastics may contribute to Autism and ADHD.
- Screen Use: A 2019 study from the University of Alberta found a connection between early screen use and ADHD symptoms. Children who spent 2+ hours in front of the screen daily before age five were 7.7 times more likely to be diagnosed with ADHD than those who spent 30 minutes or less in front of a screen.
- Diet: Those with certain dietary habits may be at a higher risk for ADHD. High-sugar, low-nutrient foods, and foods with additives and preservatives may increase risk.
- Sleep Apnea/Mouth Breathing: Sleep apnea and mouth breathing are also worth considering. These situations can cause oxygen deprivation and mimic ADHD symptoms.
- Modern education: Some cases of ADHD may not be physiological at all, but a symptom of a one-size-fits-all education system. Some experts argue that the best remedy for ADHD would be a change in how we educate children. Award-winning principal John Taylor Gatto’s books are a great read for more on this topic!
Often, it’s a combination of factors that sets someone up for ADHD. That’s why effective treatments vary from child to child. You’ve probably heard me say it over and over, but we’re each our own primary care provider. And as parents, we often become the primary researchers and advocates for our children. We compile studies and test supplements and therapies to see what works.
Natural Remedies for ADHD
Many kids with ADHD develop low self-esteem due to the challenges they face with self-control or performing in school. Getting a diagnosis can help with self-esteem issues, but it’s important to also address the contributing factors. Here are some ideas for managing ADHD naturally.
Healthy Diet
A real food, nutrient-dense diet is important for overall health and well-being. Because many ADHD sufferers have nutrient deficiencies, it’s especially important to focus on diet. A healthy diet includes:
- Quality protein: Grass-fed, pastured, and wild-caught meat, poultry, and fish are healthy sources of protein. Poultry is great because it contains tryptophan which can help the body produce serotonin. The “feel-good neurotransmitter” can help with impulse control, mood, and restful sleep.
- Healthy fats: Stick with healthy fats from grass-fed and pastured animal products. Plant-based fats, like coconut oil, avocados, and olive oil, are also good. Fat helps stabilize blood sugar and supports healthy brain function.
- Lots of fresh vegetables: Veggies are full of nutrients the body needs to function well. Leafy greens are especially rich in B vitamins our brains need.
- Oily fish: Instead of taking fish oil supplements, you can include oily fish (like salmon and anchovies). Salmon is also a good source of vitamin B6, essential for the ADHD brain.
Foods to Avoid
Additionally, some foods do more harm than good. These include:
- Processed foods: Food additives may contribute to ADHD symptoms in some kids. One of those additives is food coloring. Synthetic dyes have been linked to ADHD in children. Processed foods are also low in nutrients and high in sugar. These are foods anyone who wants to be healthy should avoid anyway.
- High-sugar foods: This is especially true for processed sugar foods. High sugar in the diet is generally not healthy, but for some kids with ADHD, sugar is a big trigger for symptoms. Research doesn’t point to all sweeteners being a problem. (Honey and maple syrup may be fine). However, processed sugar may worsen symptoms.
- Food allergens: Studies show a link between food allergies and ADHD. Try dropping the top allergens like dairy, eggs, fish, shellfish, tree nuts, peanuts, and wheat. Then remove other known food allergens –from food allergy testing.
Many families have found that changing the diet reduces symptoms significantly. Certain diets, like GAPS (gut and psychology syndrome) address the root cause by healing the gut.
Supplements
While it’s best to get nutrients from food, there are times when nutritional supplements can be beneficial. When deficiencies are present, supplements can help restore levels to normal. Here are some supplements that experts believe may help children with ADHD.
Fish Oil
Supports brain function through its omega-3 fatty acids. A 2017 study found that fish oil supplementation reduced ADHD symptoms. However, I suggest caution with fish oil supplementation as there’s also research suggesting potential harm.
In our family, we get our omega-3s from fish whenever possible. A good dose for children with ADHD is about 500-1000 mg of fish oil per day.
B-Complex Vitamins
A vitamin B complex contains B6, folate, and B12, essential for the nervous system. Research from 2016 shows lower levels of vitamins B2, B6, and folate increase the risk of ADHD. Low B2 and B6 may also aggravate symptom severity.
Certain gene mutations affecting the use of B vitamins may also increase risk. A test like the Nutrition Genome is a good place to start.
Vitamin D
There are vitamin D receptors throughout the central nervous system and in the hippocampus. Vitamin D activates enzymes in the brain and cerebrospinal fluid. These enzymes are involved in neurotransmitter synthesis and nerve growth. Therefore, it’s essential for brain function!
Research suggests vitamin D supplementation in children with ADHD may enhance cognitive function. Note: Since Vitamin D is fat-soluble, it’s best to do a blood test before supplementing. Getting vitamin D from sunlight may be more beneficial than supplementing. Read all about it in this post.
Minerals
Magnesium, calcium, and zinc, in particular, are important for soothing the nervous system. A 2011 study found low levels of these nutrients in children diagnosed with ADHD. I don’t supplement with calcium as many of us get too much.
Probiotics
Preliminary research suggests that ADHD may be an immune reaction. Because the gut affects the immune system, probiotics may help. I take Just Thrive Probiotics and give them to my kids since tests show they survive the stomach and make it to the gut.
Melatonin
Many children with ADHD struggle with sleep issues, and there’s a strong link between insomnia and ADHD. In a 2009 study, melatonin helped improve behavior and mood in children with ADHD. Researchers used a dosage of 3 to 6 mg depending on the child’s weight.
While I’m not a fan of melatonin supplements for kids, there are ways to naturally boost melatonin.
GABA
According to a 2012 study, children with ADHD tend to have low levels of this important amino acid. GABA calms the nervous system, so adding a GABA supplement may be beneficial. When taking amino acids, it’s important to work with a practitioner who specializes in this area.
Herbs
Certain herbs may also help. Bacopa and ginseng are good places to start. In one study, children aged 6 to 12 had success taking 225 mg of Bacopa per day for six months. In a small 2011 study, children with ADHD were given 1,000 mg of ginseng for 8 weeks. They had improvements in anxiety, personality, and social functioning. Ginkgo biloba may serve as a complementary treatment to medication.
Brain “Retraining” Alternative Treatment for ADHD
If you’re familiar with neuroplasticity, you likely know a bit about this. It’s the idea that the brain can learn new ways of functioning. Brain Harmony therapy uses auditory and visual protocols to calm the nervous system. It can help participants have better outcomes with other therapies.
To learn more, listen to this podcast episode which discusses specific ways this therapy can benefit the brain.
Rethink Education and Learning Environment
If it’s true that ADHD can be a symptom of the modern education system, then rethinking this education system would be a natural remedy. I’m a big advocate for children getting more physical exercise and time outside. So, I’d love to see these changes implemented… even for children not diagnosed with ADHD!
According to ADDitude, some of the things that can help with ADHD students include:
- Extra recess time (recess is also a great time for kids to practice social skills)
- Shorter lessons with breaks in between
- Tests scheduled earlier in the day and kept short
- Using creative projects in place of tests
- Using standing desks or fidget chairs
- Offering tactile learning activities (learning spelling with magnet letters, for example)
- Mixing high-energy classes like gym or music between low energy classes like reading or math
- No homework
School Options
Some families (including ours) have opted to homeschool. Homeschooling lets us customize the education for children who find traditional schools challenging. Another option is attending a private school that uses similar techniques.
Not everyone has the option of homeschooling or private school, and public schools are getting better. Many now recognize that sitting still for a long time isn’t ideal, even for kids without ADHD. An Edweek article explains that when children are more active, they do better in school. They’re more focused, process information faster, and remember things better than kids who sit still all day.
You can talk to your child’s teacher and see if they can help find solutions. Many teachers now have training in ADHD. If not, they may know someone who can help. Even adding a few 5-minute breaks for physical activity during the school day might ease some ADHD symptoms.
Support Groups
Local support groups can assist families and friends of children with ADHD. Other families who have experience with ADHD may guide you to the best doctor or treatments.
You can explore CHADD and the Attention Deficit Disorder Association for ADHD support. They both sponsor events for networking and education. You can also ask your child’s doctor for recommendations for local support groups.
ADHD Natural Remedies: Bottom Line
ADHD is a complex disorder that affects many Americans. However, it doesn’t have to disrupt lives or always require medication. While it’s important to consult your healthcare professional for medical advice, there are many natural remedies that can support children with ADHD.
Have you found a natural treatment for ADHD that works? Share with us below!
This article was medically reviewed by Madiha Saeed, MD, a board certified family physician. As always, this is not personal medical advice and we recommend that you talk with your doctor.