6 Essential (and Often-Overlooked) Supplements for ADHD – ADDitude

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Most ADHD experts recommend eating a diet full of fruits and vegetables, complex carbs, and some lean protein with every meal to help manage symptoms.

"Nutrition can really make a huge difference in the success of children and adults 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. I've seen time and time again in my practice, parents find that simple nutritional changes, like changing breakfast or sending a school lunch, can really, really make a difference."

Its true that not everyone eats the right foods to achieve beneficial levels of certain nutrients. But its also true that our bodies dont always produce the nutrients we need, so we have to get some of them from supplements. Find out which diet changes, vitamins, herbs, and supplements may diminish ADHD symptoms.

Carbohydrates are not innately evil. In fact, they are essential. When digested, carbs turn into sugar, or glucose, which is crucial to many bodily processes. Your brain works exclusively on glucose, Newmark adds. So, [glucose] is very, very important.

However, when carbohydrates are converted to sugar too fast which is the case with simple carbohydrates like white bread, pancakes, or waffles blood sugar goes up very quickly and then bottoms out quickly after insulin is released. Studies confirm that this results in a hyperglycemic, stressed-out individual who is then unable to concentrate and work well.

Eating complex carbohydrates balanced with protein is a great way to avoid a glycemic rollercoaster.

Artificial colors, flavors, and preservatives are troublesome for individuals with ADHD. Across the board, [artificial additives] cause people to be more hyper and less attentive, Newmark says. Studies show that most children were more hyper and less attentive when given certain artificial colors and flavors and certain preservatives. I think this is even more striking for some individuals with ADHD.

Where do many of these artificial colors, flavors, and preservatives hide? Your childs breakfast cereal, cereal bar, or toaster pastry. When a child eats a breakfast of processed foods, it causes his blood sugar to go up and then drop. Then, halfway through the morning, we have a child with low glucose, low blood sugar, Newmark says. Stress hormones are being released, and things are not good.

Newmark recommends a breakfast containing some protein, some fat which slows digestion of carbohydrates and unprocessed, low glycemic carbohydrates, also called complex carbohydrates.

Besides being good for heart health, omega-3 fatty acids improve symptoms of ADHD, including behavior, academic skills, and focus. A comprehensive look at many studies showed that ADHD-optimized doses of omega-3s are about 40 percent as effective as stimulants in relieving symptoms. Research also suggests that striking the right balance betweenomega-3 and omega-6 fatty acidsis important, and should be undertaken with a physicians help.

According to Newmark, kids between four and eight years old should take between 1,000-1,500 milligrams a day. Older kids should get 2,000-2,500 milligrams daily. ADHD expert Dr. Edward Hallowell typically recommends 2,500 milligrams of an omega-3 supplement for children each day and up to 5,000 milligrams a day for adults.

One study backing the efficacy of omega-3s for kids with ADHD was published in Pediatrics by lead author Paul Montgomery, D.Phil., a researcher in the psychiatry department at the University of Oxford in England. Montgomery recommends choosing afish oil supplement that contains a high ratio of omega-3 fatty acids (EPA) to omega-6 fatty acids (DHA). "The right ratio of 3s to 6s seems to be about four to one," he says. Look for a product that has twice the amount of EPA to DHA the two main types of omega-3s.

Liquid or capsule forms of omega-3s are best. Other versions have lower amounts of EPA and DHA. (See our recommended omega-3 supplements for kids who hate pills.)

Some studies have shown that children with ADHD may naturally have lower levels of zinc. Taking zinc supplements may reduce hyperactivity and impulsivity, but not inattentiveness. High levels of zinc, however, may be dangerous.

Have your doctor check your or your childs zinc levels before starting a supplement. If you do add a zinc supplement, Newmark suggests that children with ADHD take 20 milligrams daily.

Some experts believe that iron deficiencies may contribute to ADHD symptoms in children. A 2008 study showed that children who were not anemic but had low ferritin levels a protein needed to store iron in the blood showed improvement of symptoms after taking iron supplements for 12 weeks.

Before starting an iron supplement, Newmark recommends that you speak with your or your childs doctor about checking iron levels first: High iron levels can be dangerous.

Healthy levels of magnesium in the blood can help relax individuals with ADHD. Some small studies have shown that adding magnesium supplements decreases some symptoms of ADHD. Magnesium certainly helps with sleep and relaxation big challenges for children and adults with ADHD and should be discussed with your doctor.

Vitamin C is important in modulating the neurotransmitter dopamine at the synapses in the brain, Hallowell says. (ADHD stimulants are effective because they increase dopamine levels in the brain.) Hallowell recommends getting vitamin C from food, but if your child doesn't eat a healthy diet, try a daily supplement.

One caution: Don't take vitamin C within an hour before or after taking ADHD meds. Its ascorbic acid prevents the medication from being absorbed fully in the blood stream.

If your child doesnt eat high-protein foods, which are key to increasing attentiveness and focus, or is a picky eater, give him a protein-powder drink. Mix it with his favorite juice or milk to help the protein go down easier, and look for brands that are low in sugar and free of artificial flavors and preservatives. Organic whey protein is one popular source of dairy-free, soy-free protein that is found unsweetened and free of artificial ingredients.

A daily multivitamin, containing the recommended daily allowance of vitamins and minerals, is important for optimal brain health. However, many of the multivitamin/multimineral products on the market contain sugar, preservatives, and artificial colors, which may increase hyperactivity in children. Look for brands that are low in sugar with no artificial colors or flavors. Newmark recommends Carlson, Nordic Naturals, Natures Plus, and Child Life.

Some limited evidence supports the idea of using herbs to treat ADHD. The herb valerian, for example, can calm hyperactivity and may reduce anxiety, but it doesnt improve concentration.

Valerian also helps with sleep problems and lessens the rebound effect that some kids experience when stimulants wear off. Talk with your doctor or a nutritionist who specializes in herbs about valerian. Newmark recommends Valerian Super Calm, by Herbs for Kids.

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. But for those with ADHD, racing brains can often stave off sleep. Melatonin supplements can help and are safe to take. Always start with the smallest possible dose.

Some small studies show that Ginkgo biloba helps improve memory and, when taken with ginseng, can decrease impulsiveness and distractibility. Other studies have shown no or minimal improvement.

Talk with your doctor or a nutritionist before trying them. These herbs can cause health problems, especially if you have a history of diabetes, seizures, or schizophrenia.

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.

Talk with your doctor before taking any supplements. 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.

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. For example, you may be taking zinc supplements and find yourself getting stomachaches. Discontinue or cut back on the supplement to see if the stomachaches disappear.

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6 Essential (and Often-Overlooked) Supplements for ADHD - ADDitude