10 Supplements and Vitamins for ADHD Symptom Control

The following is a personal essay and not a medical recommendation endorsed by ADDitude. For more information about supplements and vitamins, speak with your physician.

Research shows that medication does a superior job of managing ADHD symptoms in most children and adults.¹ Still, the thought of starting your eight-year-old child on a drug, no matter how effective and safe, causes lots of hand-wringing and soul-searching among parents, some of whom look for ways to improve overall brain health and emotional regulation through nutrition, exercise, and supplements.

It is important to understand what constitutes a supplement. A nutritional supplement provides basic nutrients for optimal health and function that you may not be getting from your food, or your body may not be producing on its own. Supplements include vitamins, minerals, proteins, and fats. (I don’t include herbal or botanical ingredients, such as ginkgo or St. John’s wort, in the supplement category.)

Supplements may enhance treatment outcomes by addressing underlying nutritional deficiencies and supporting overall brain health, but they are never meant to replace medication and behavioral therapy.

Also, just because a supplement or vitamin is labeled “all-natural” doesn’t mean it’s “safe.” Many supplements have side effects, may cause or worsen health problems, or interfere with prescription medications.

Always consult with your doctor before taking any supplements or giving any to your child. Managing supplements and other integrative treatments requires expertise. Families should not do this on their own.

I use supplements as part of an integrative treatment plan that includes interventions related to school, parenting, sleep, and exercise. Below are supplements I recommend for brain health. Every supplement mentioned here has some research to support its effectiveness in improving some symptoms.

Omega-3 and Omega-6 Fatty Acids

Usually given in the form of fish oil, omega-3s and omega-6s can augment (but not replace) ADHD medication with prescriber approval. Research has found the inclusion of omega-3 and omega-6 fatty acids benefits in the areas of hyperactivity, attention, or impulsivity. The Journal of Lipids reported that omega-3 and omega-6 supplements moderately decreased the severity of some ADHD symptoms, such as hyperactivity and impulsivity.² Additional studies have found that omegas may improve neural efficiency, improving an individual’s overall cognitive performance.^{3, 4}

[Get This Free Resource: Everyday Foods Filled with Omega-3s]

When choosing a fish oil supplement, ensure it contains a four-to-one ratio of EPAs to DHAs, two different types of omega-3s (EPA and DHA are listed on most product labels.). Most omega-3 gummies don’t provide these higher levels, so your best option is to give your child capsules or a liquid.

Fish oil supplements should be free of mercury and other contaminants. Children and adults with shellfish allergies should not take fish oil supplements; instead, they can look for vegetarian omega-3 supplements, usually made of algae or other plant-based materials.

In addition, many foods, such as fatty fish, walnuts, almonds, flaxseed, eggs, and tofu, contain high levels of omegas and can be part of a healthy diet.

Zinc

Though the mineral zinc is not as well researched as omega-3s, there have been
studies reporting that zinc supplementation reduces the severity of some ADHD symptoms.
Zinc regulates the neurotransmitter dopamine, and it may make methylphenidate more effective by improving the brain’s response to dopamine.⁵

Another study published in the Journal of Child Psychology and Psychiatry found that children with ADHD who received zinc supplements showed reductions in hyperactivity and impulsivity compared to those receiving a placebo.⁶

However, further research is needed to fully understand the role of zinc in ADHD and the potential benefits of zinc supplementation.

High levels of zinc may be dangerous. Have your doctor check your or your child’s zinc levels before starting a supplement. Zinc levels can be measured with a blood test.

Vitamin D

Research shows that children with ADHD have lower vitamin D levels than children without the condition.⁷ Another study found that expectant mothers with low vitamin D levels had a higher likelihood of their children having ADHD.⁸

No studies show that giving vitamin D to children with ADHD improves their symptoms. Nevertheless, I would check vitamin D levels and supplement if the levels are low or even borderline low. Vitamin D helps our bodies absorb other nutrients and is essential for bone health, muscle nerve connections to the brain, and immune system function.

Iron

Low iron levels can be a significant problem in children with ADHD, as the mineral is crucial for normal brain function. A  study published in the Archives of Pediatrics and Adolescent Medicine found that 84% of children with ADHD had significantly lower levels of iron, compared with 18% of kids without ADHD.⁹

A small study published in Pediatric Neurology reported that symptoms improved when iron-deficient children with ADHD took an iron supplement.¹⁰

Before giving an iron supplement to your child, it is important to measure the iron levels in your child’s blood. When doctors measure these in children, they test for hemoglobin and hematocrit — the iron level in red blood cells. I recommend that doctors also check ferritin levels (Ferritin is a protein found inside cells that store iron.). This is often low, or borderline low, in kids with ADHD. One study showed that the average ferritin level in ADHD children was 22 compared with 44 in children without ADHD.⁹

I recommend supplementing with iron if a child has a ferritin level under 30 and measuring ferritin levels again in three to six months after starting supplementation. It is important to use a chelated iron product, which reduces the problem of constipation or stomachaches.

Multivitamin/Multimineral

All children could benefit from a wide range of vitamins and minerals, but until recently, there has been little research suggesting that taking a multivitamin/multimineral was helpful for ADHD. One study based on clinician, parent, and teacher reports indicated children with ADHD who took a multivitamin/multimineral combination showed greater improvements in emotional regulation, aggression, and general functioning compared to the control group.¹¹

In several double-blind randomized placebo-controlled trials, the micronutrients found in Daily Essential Nutrients (DEN) made by Hardy Nutritionals reduced impairment and improved inattention, emotional and mood regulation, aggression, and overall functioning. DEN did not improve hyperactive/impulsive symptoms.^{12, 13, 14, 15, 16} The downside is that the supplement is expensive, and for optimal efficacy, a child has to take 12 pills a day (the vitamins are also available in flavored powder form for children who have difficulty taking pills).

Other multivitamins may have similar effects, but they have not been well-studied.

Magnesium

I find magnesium helpful for children who have a “rebound effect” after their stimulant medication wears off. Research has shown that adding magnesium supplements may decrease some symptoms of ADHD and aid in relaxation.¹⁷

Magnesium can also be found in foods, including dark leafy greens, nuts, seeds, and beans. Epsom salt baths are another way of getting magnesium by absorption through the skin.

Inositol

Inositol is often referred to as vitamin B8, though it is not a vitamin but a type of sugar. One small European study suggests that inositol offers therapeutic qualities, and taking an inositol supplement might help balance serotonin and dopamine levels in the brain.¹⁸ More research is needed on how inositol affects mental health conditions like ADHD.

Inositol is found in great northern beans, brown rice, and citrus fruits.

Probiotics

A healthy gut consists of a diverse microbiome, with different types of microorganisms (bacteria, fungi, viruses, etc.) coexisting harmoniously in the digestive tract.

Research has also found a strong connection between gut health and mental health.¹⁹ A study published in Beneficial Microbes suggests that a more diverse, healthy gut microbiome improves cognitive function and could prevent exacerbating ADHD symptoms.²⁰

You can increase the diversity of your child’s gut microbiome with a protein-rich diet, including fish, poultry, eggs, and legumes (e.g., beans, lentils, peas, etc.). Fermented foods, such as kimchi or sauerkraut, ensure that dopamine can be adequately synthesized.

Melatonin

Melatonin is a hormone in the brain that helps our bodies maintain healthy sleep-wake cycles People with ADHD tend to have inhibited melatonin release and more difficulty preparing their bodies for rest.²¹ One study found that the onset of melatonin for most adults is roughly 9:30 p.m., but in adults with ADHD it happens more than an hour later. In children with ADHD, the melatonin onset is similarly late — around 10:15 p.m.²²

Sleep issues can impair cognitive functions. However, according to research, children with ADHD were able to sleep longer and fall asleep faster after taking melatonin daily combined with their ADHD medication over several weeks.²³ Another study on melatonin for kids with ADHD reported that sleep onset advanced by 27 to 48 minutes with melatonin, and sleep duration increased by as much as 62 minutes.²⁴

Melatonin supplements are either made from the pineal glands of animals or are synthetically produced. They can come in tablet, liquid, or gummy form.

It is strongly recommended that parents of children with ADHD or adults with ADHD talk to their doctors about melatonin use. According to the National Center for Complementary and Integrative Health (NCCIH), the data on the long-term safety of taking melatonin supplements is lacking.²⁴

The ABCs of Supplements

Among the many questions parents ask me when thinking about natural supplements are: How can supplements help? Are they a substitute for ADHD medication, or can they be used together? How long do they take to work? Can they have side effects?

1. How do supplements improve attention, impulsivity, or hyperactivity? It is helpful to understand how supplements are researched. The most common method is to give either the supplement being studied or a placebo to a person and see if ADHD symptoms improve. Researchers measure this by looking at ADHD surveys or checklists filled out by teachers, parents, or patients. In most cases, the research shows improvements in attention and focus, hyperactivity, or impulsivity, or all of them — or no improvement in any ADHD symptoms. It is hard to predict the effect any single supplement will have on a child.
2. Will supplements improve symptoms as much as ADHD medication? No. Some individuals may find supplements helpful, but they do not have the immediate and powerful effect on ADHD symptoms that medication does. The American Academy of Pediatrics (AAP) recommends treating ADHD in children and adolescents with FDA-approved medications, plus parent training in behavior modification and behavioral classroom interventions. It is hard to quantify the effectiveness of these supplements compared to medication.
3. How long will it take to see results after starting a supplement? This varies, depending on the supplement and the child. Some families have told me that they saw improvement within days of starting fish oil; other families didn’t see any improvement after a month. I recommend waiting a few months before deciding whether or not supplements are helpful.
4. Do supplements have side effects? Some supplements have side effects, but they are milder and less common than the side effects of ADHD stimulants. Iron, for instance, may cause constipation or abdominal pain. Side effects of fish oil supplements may include nausea, heartburn, or “fish burps.” It is important to notice any symptoms that occur after starting one or more supplements and consult with your physician.

Supplements and Vitamins: Next Steps

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