The Best Supplements for ADHD. Zinc and Magnesium: These minerals play an important role in controlling attention deficit disorder (ADHD or ADD) symptoms. Zinc regulates the neurotransmitter dopamine, and it may make methylphenidate more effective by improving the brain's response to dopamine1.
Zinc for ADHD Symptoms
Some studies suggest that children with ADHD may have lower levels of zinc in their body. And some scientists say kids with the disorder who took zinc supplements along with traditional ADHD treatment had an improvement in their symptoms.
Healthy levels of magnesium in the blood can help relax individuals with ADHD. Some small studies8 have shown that adding magnesium supplements decreases some symptoms of ADHD.
In the present study, supplementation with Vitamin D and magnesium in children with ADHD decreased conduct problems, social problems, and anxiety/shy scores compared with placebo intake, however, did not affect psychosomatic problems scores, significantly.
Magnesium L Threonate (or magnesium citrate in those who can only take gummies) are the preparations that has been most studied and show the highest benefit for ADHD, cognition, mood, and anxiety.
ADHD has three symptoms, including impulsivity, hyperactivity, and lack of attention [32, 33]. Recent studies have shown that serum vitamin D levels in children with ADHD are significantly lower than children without ADHD [20, 34], and about 72% of children with ADHD have a magnesium deficiency [23].
Magnesium Improves ADHD Behaviors
In one study, after eight weeks of Vitamin D and magnesium supplementation, the blood levels of these nutrients increased significantly, which resulted in a significant decrease in conduct problems, social problems, and anxiety and shy scores.
A study of ADHD treatment with zinc sulfate as a supplement to methylphenidate showed beneficial effects of zinc supplementation in the treatment of children with ADHD. The dose of zinc sulfate used was 55 mg/day, which is equivalent to 15 mg zinc.
The body needs only a little but the mineral does a lot. More importantly, the brain needs zinc to manage dopamine. Although dopamine has detractors, the chemical is important for memory and focus. Studies show a zinc supplement improves focus and reduces impulsivity in kids with ADHD.
Vitamin B for ADHD: Deficiencies in B vitamins — particularly B6 — can cause irritability and fatigue in children and adults with ADHD. Adequate B6 levels can increase alertness and decrease anxiety-like symptoms. Foods high in B6 include wild-caught tuna, bananas, spinach, and salmon.
Zinc ion (Zn2+) negatively regulates dopamine synthesis through direct inhibition of TH activity, by antagonizing Fe2+ binding to TH, thus rendering the enzyme ineffective or non-functional.
Add a Daily Dose of Nuts and Chocolate. Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.
Exercise helps the ADHD brain function more effectively and efficiently. One well-known benefit of exercise is an increase in endorphins, which can improve mood. Exercise also elevates the brain's levels of dopamine, norepinephrine, and serotonin, which increases focus and attention.
ADHD was the first disorder found to be the result of a deficiency of a specific neurotransmitter — in this case, norepinephrine — and the first disorder found to respond to medications to correct this underlying deficiency. Like all neurotransmitters, norepinephrine is synthesized within the brain.
You'll often hear magnesium being referred to as the calming or relaxing mineral. This is because it has an overall calming effect on the nervous system. So when our kids are wound up, hyperactive or irritable, it can help relieve the symptoms. Magnesium also promotes GABA.
As you're probably coming to understand, magnesium is essential for healthy brain and nervous system function; this also includes attention and focus.
The cause(s) and risk factors for ADHD are unknown, but current research shows that genetics plays an important role. Recent studies link genetic factors with ADHD. In addition to genetics, scientists are studying other possible causes and risk factors including: Brain injury.
Yes, deficiency can also impact behaviour!
Other symptoms of magnesium deficiency include moodiness (like irritability or hyperactivity), difficulty concentrating, insomnia, and anxiety (6). Studies have shown higher intakes of magnesium to be associated with improvements in the behaviours above (7).
A well-balanced diet, exercise, and meditation are all good options for individuals looking to reduce their ADHD symptoms. However, while these natural ADHD remedies may reduce the severity of certain ADHD symptoms, they do not address the individual's underlying brain dysregulation.