7 Best Supplements for Managing ADHD in Children & Adults
Difficulty concentrating, paying attention, or staying on task. Hyperactivity. Restlessness. Excessive talking. Impulsivity. Yep, we are talking about ADHD.
ADHD is a common neurodevelopmental disorder affecting children, teenagers, and adults. When talking about ADHD treatments, prescription medications and behavioral therapy are popular solutions, but we often forget about the importance of a healthy diet and supplements for ADHD. Yet, these nutrients can be helpful, supportive options alongside therapy, lifestyle strategies, and medication if needed.
In this article, we will go over the characteristics of ADHD and the best supplements you can take to help manage the symptoms. Let’s jump into it.
What Is ADHD?
Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by one or several of the following symptoms (1, 2)
- Inattention, including difficulty with paying attention, being organized, or staying with a task
- Hyperactivity, including restlessness, moving around a lot, or excessive talking
- Impulsivity, including interrupting others or having trouble waiting
About 8.4% of children and 2.5% of adults have an ADHD diagnosis (1). However, there are many children and adults who have undiagnosed ADHD and experience symptoms and challenges related to the disorder (1, 2).
Though ADHD is most often diagnosed in childhood first, it affects both children and adults. Adult diagnosis is becoming increasingly common. Diagnosis during childhood is more commonly missed in females compared to males, as symptoms may manifest differently, and girls may mask the symptoms of mental health problems better than boys (1, 2).
How Do Children Experience ADHD vs Adults?
Children and adults may experience ADHD differently. Parents of children commonly seek diagnosis when their child has poor performance at school, has behavioral issues, or experiences difficulty maintaining friendships. Children with ADHD commonly have issues with sitting still, playing or working quietly, or waiting their turn. They may be running or climbing all the time, they may be talking excessively. They may not be listening in class or are disruptive in the classroom. Additionally, when untreated, they may develop anxiety, depression, learning difficulties, or other mental health or cognitive problems (3, 4).
Adults may experience ADHD differently. Climbing things, running around, or disrupting class time is usually not relevant to adulthood. Adults with ADHD commonly experience issues with impatience, an inability to sit still, fidgeting, careless mistakes, excessive talking, low tolerance for frustration, interrupting others, difficulty focusing, memory problems, and struggling to maintain personal relationships (5).
The Role of Supplements in Managing ADHD
Treating and managing ADHD symptoms can be complex and require us to address the issue from all angles. In addition to behavior therapy and lifestyle changes, nutritional supplements can play a supportive role in managing ADHD. Nutritional deficiencies can affect both brain function and mental health and potentially increase symptoms of ADHD. Various supplements may support brain function and mental health, offering a supportive option alongside therapy and, if needed, medication (6, 7).
Each individual has specific needs and symptoms. It’s important that you work with your or your child’s healthcare provider before using any supplements to treat ADHD. They can help you to come up with the right treatment plan to ensure effectiveness and safety. Working with an integrative or functional medicine doctor can be a great option if you are looking for natural treatment support options for ADHD (hint: our team is happy to help!).
Best Supplements for ADHD
The best supplements for ADHD we recommend include:
- Omega-3 fatty acids
- Zinc
- Magnesium
- Vitamin B6 and B12
- Iron
- L-theanine
In the next sections, you will learn about these 7 supplements for ADHD in more detail. We will go over their benefits for brain health and ADHD management, as well as their best sources and forms.
Omega-3 Fatty Acids
Omega-3 essential fatty acids are a beneficial supplement for managing ADHD, and we frequently recommend them at our clinic. These anti-inflammatory fats help reduce chronic inflammation and support neural communication, which is essential for cognitive function.
Research supports their effectiveness— a 2015 study in Neuropsychopharmacology found that omega-3s may benefit children with ADHD (9). A 2016 study in Neuropsychiatric Disease and Treatment suggested omega-3 supplementation may be particularly helpful for mild ADHD (10). Additionally, a 2017 large review in the Journal of Lipids found that omega-3s may improve inattention, visual learning, reading skills, and hyperactivity in children with ADHD (11). By enhancing brain function, omega-3s may help improve attention, reduce hyperactivity, and support emotional regulation.
Sources of Omega-3
The best food sources of omega-3 supplements include fish oil supplements and algae oil supplements. Choose a form that contains both docosahexaenoic acid (DHA) and eicosapentaenoic (EPA). This is particularly important for vegan algae oil supplements, as many of those only contain DHA or contain very small amounts of DHA. Choose a form that’s high in both.
You can also find omega-3 supplements from flaxseeds or other seeds. However, these forms contain alpha-linolenic acid (ALA), not EPA or DHA. DHA and EPA are the biologically active forms of omega-3s. Your body is able to convert ALA into DHA and EPA. However, the problem is that this conversion is not very effective, and you won’t get as much DHA and EPA as you would if you went straight to DHA and EPA sources (12, 13)
Thus, we recommend fish oil or algae oil supplements. Fish oil supplements usually contain higher doses, so you will likely end up taking more pills and spending more money to meet your needs using algae oils. But if you are a vegan, vegetarian, or don’t like the fishy taste, algae oil may be a better option for you. We recommend 250–500 mg of combined EPA and DHA for adults and 120–1,300 mg of combined DHA and EPA for children. However, always talk to your healthcare provider to see what the right dose is for you.
Zinc
Zinc is a supplement that’s often recommended for immune health benefits and offering support during respiratory infections. However, zinc can also support neurotransmitter function, synaptic plasticity, and neural communication. This supports cognitive regulation and attention, which is a struggle for those with ADHD.
Research has linked zinc deficiency to ADHD symptoms, including inattention and hyperactivity. A 2021 research published in Science Reports has found that people with ADHD are more likely to have low levels of zinc (14).
Supplementing with zinc may help with improving ADHD symptoms. According to a 2011 study published in The Journal of Child and Adolescent Pharmacology, using 30 mg of zinc a day may help to lower the need for ADHD medication in children (15). However, we need more research to fully confirm and understand the potential benefits of zinc supplementation for ADHD (16).
Best Zinc Supplements
There are many types of zinc supplements with different bioavailability and absorption effects. Zinc piccolate is one of the best forms of zinc. It’s a chelated form with a high absorption rate. Zinc citrate is gentle on your stomach but also effective, so if you are dealing with digestive issues, this may be your best bet.
While the recommended daily allowance (RDA) for zinc is 8 to 11 md for adults, most functional medicine doctors tend to recommend 20 to 40 mg a day. Research suggests that 30 mg per day may be the appropriate dose for ADHD benefits (15).
Magnesium
Magnesium is another one of our favorite supplements for ADHD. Magnesium is an essential mineral that supports over 300 enzymatic reactions in your body. Some of these are related to nerve and brain function. Magnesium is essential for your nervous system. It helps to regulate neurotransmitters, promote relaxation, reduce stress, support a feeling of calm, support emotional regulation, and improve focus.
It is not surprising that magnesium may be beneficial for ADHD management. A 2016 study published in the Egyptian Journal of Medical Human Genetics found that 72% of their participant children with ADHD had low magnesium levels (16). Magnesium deficiency has been linked to hyperactivity and impulsivity, which are symptoms of ADHD.
Taking magnesium supplementation may help. A 2020 study published in the International Journal of Preventative Medicine has found that magnesium and vitamin D supplementation in children help to improve conduct issues, anxiety, shyness, and social problems in children with ADHD (17)
Types of Magnesium Supplements
Unfortunately, our soils are depleted, so meeting your magnesium needs can be difficult through diet alone. Most people can benefit from magnesium supplementation, especially for managing ADHD. However, there are many forms to choose from, and it can be hard to navigate what to pick. We are here to help.
- Magnesium glycinate is a chelated form of magnesium made up of magnesium and amino acid glycine. It is gut-friendly and highly bioavailable, making it a great option if you have gut microbiome imbalances or digestive issues (18” target=”_blank”>18)
- Magnesium L-threonate (MgT) is another great option. It is particularly beneficial for brain and mental health, especially for neuroprotection, cognitive performance, long-term memory, and learning (19).
- Magnesium citrate is one of the lowest-cost options. However, it is still reasonably bioavailable. It is commonly used to aid bowel movements and support oxalate metabolism rather than brain health (18). Thus, it shouldn’t be your first option for ADHD.
- Magnesium chloride is bioavailable. It may be beneficial for detoxification, kidney function, brain health, blood pressure control, proper muscle contractions, and digestion (18).
- Magnesium malate comes from a type of magnesium bonded to malic acid. It supports magnesium-calcium balance and blood sugar. It may also be great for energy-related disorders, including depression and chronic fatigue (19).
Magnesium glycinate and magnesium L-threonate are the top choices for managing ADHD symptoms, but there are also certain forms to avoid. Magnesium oxide, dihydroxide (milk of magnesia), sulfate, aspartate, and carbonate have low bioavailability, meaning they don’t absorb well in the body. While magnesium sulfate (Epsom salt) can be beneficial for relaxation and detoxification when absorbed through the skin, it is less effective for ADHD support. Similarly, magnesium creams and topical applications may help with muscle tension but are not particularly useful for ADHD or mental health.
Vitamin B6 and B12
Among supplements for ADHD, we also recommend B vitamins, specifically vitamins B6 and B12. These vitamins play a critical role in brain and cognitive function (20). They may be helpful supplements for those with ADHD.
Vitamin B6 plays a role in the production of neurotransmitters, including serotonin, dopamine, and norepinephrine (21). These neurotransmitters help to regulate your mood, impulse control, and attention, which are all common areas affected by ADHD symptoms (22, 23, 24).
Vitamin B12 is also essential for optimal brain health. It helps support the formation of myelin, which is a protective sheath around your nerve fibers (25, 26). It also helps to support red blood cell production and DNA synthesis, which also play a role in brain and cognitive function (27).
Vitamin B deficiencies, especially low levels of vitamin B6 and B12, can result in cognitive impairment and mental health issues. They may increase inattention and hyperactivity in ADHD. Improving your vitamin B levels may help to reduce these symptoms.
According to a 2006 research published in Magnesium Research, using vitamin B6 and magnesium may help with ADHD symptoms (23). According to a 2014 study published in Medical Hypothesis, using 30 mg/kg of vitamin B6 can improve serotonin levels and support those with ADHD (24).
A 2024 review published in the International Journal for Vitamin and Nutrition Research has found that improving vitamin B12 and B9 levels may be important for children with ADHD (28). A 2019 study published in Neuropsychiatric Disease and Treatment has found that vitamin B12 levels are commonly low in ADHD and autism and supplementation may help (29).
Best Sources of B Vitamins
You can find B vitamins in a variety of foods. Vitamin B6 is generally found in potatoes, bananas, poultry, and fish. Other B vitamins can be found in whole grains, leafy greens, nuts, seeds, and animal products.
Vitamin B12 can be found in meat, fish, and dairy products. If you are a vegan or vegetarian, vitamin B12 supplementation is non-negotiable, as meeting your needs without animal products isn’t possible. However, deficiencies are common even if you eat meat, so supplementation can be beneficial for all.
The best way to meet your vitamin B needs is by taking a high-quality vitamin B complex supplement and an additional dose of vitamin b12. Liquid supplements may be more bioavailable, and using a methylated form is critical for those with an MHTFR gene mutation, which is common. Some may benefit from vitamin B12 injections.
The recommended daily dose of vitamin B12 varies by age. For children, it ranges from 0.4 mcg for infants under 6 months to 2.4 mcg (30) for those over 14 and adults. For vitamin B6, the recommended dose starts at 0.1 mg for infants under 6 months and increases to 1.3 mg for adults aged 19-50, with slightly higher needs for those over 51 (1.5 mg for women and 1.7 mg for men) (30).
Recommendations may be higher in case of deficiencies or specific health issues, so working with your healthcare provider to find out what you or your child needs to improve ADHD is critical.
Iron
Iron plays a role in energy production, oxygen transport, and brain health (32). One of the most well-known effects of low iron levels is fatigue, but it can also affect your brain and mental health. Iron is a cofactor for enzymes needed for dopamine synthesis, so it’s critical for dopamine regulation (33).
Low iron levels, especially low levels of ferritin, can increase inattention and hyperactivity in ADHD. A 2004 study published in JAMA Pediatrics and a 2024 review published in the Journal of Psychiatric Research found low brain iron levels in children with ADHD (34, 35).
Supplementation with iron may help to manage ADHD. According to a 2021 study published in Clinical Psychopharmacology and Neuroscience, iron supplementation shows promise for ADHD (36). According to a 2022 study published in the Journal of Developmental and Behavioral Pediatrics, iron deficiency is common in ADHD when on methylphenidate, and supplementation with iron can improve issues (37).
How to Supplement with Iron
Iron supplementation can be tricky, as too much iron can also cause health issues (38). We recommend getting tested for iron deficiency and low ferritin levels before starting any type of iron supplement. Signs of iron deficiency that may prompt a doctor visit for an iron test include fatigue, weakness, pale skin, brittle nails, shortness of breath, trouble concentrating, poor school or work performance, behavioral issues in children, and ADHD-like symptoms.
If you are looking at iron supplementation, it’s important that you choose the right form. Ferrous bisglycinae is a highly bioavailable form that’s also gentle on your stomach. Ferrous sulfate is another commonly used form. However, it may cause stomach upset. Ferrous gluconate and ferrous fumarate also offer good absorption.
Using vitamin C or drinking a glass of orange juice along with your iron supplement can increase absorption, while calcium supplements or calcium-rich foods may hinder it. For dosage, we recommend that you work with your doctor to determine your or your child’s individual needs.
L-Theanine
Finally, we recommend L-theanine as a supportive supplement for ADHD. L-theanine is found in green, black, white, and oolong tea. It is an amino acid with calming benefits for the brain. L-theanine can increase alpha brainwave activity, which can support relaxation and focus (38).
L-theanine also supports the production of GABA, serotonin, and dopamine, which are neurotransmitters that help to lower stress, support a stable mood, and allow for better sleep (39, 40). It may also help to improve focus, reduce hyperactivity, support emotional balance, and lower anxiety in those with ADHD.
A 2019 study published in Current Developments in Nutrition has found that l-theanine and caffeine can improve cognition, sustained attention, and impulsivity in children with ADHD (41). A 2021 systematic review published in Cureus has found that this combination may improve short-term sustained attention, support overall cognition, reduce task-oriented mind-wandering, lower stress, support memory, and lower hyperactivity in ADHD (42).
Best Forms and Dosage of L-Theanine
For children, the typically recommended dosage is 100 to 200 mg per day, and for adults, it’s 200 to 400 mg per day. However, there is no conclusive research on the best dosage, and it can greatly depend on the individual’s needs, so it’s important that you consult your doctor.
L-theanine works great as a standalone supplement. However, combining it with magnesium or GABA can improve its calming benefits. Using L-theanin,e along with the other supplements for ADHD we mentioned in this article, can make a significant difference in your or your child’s life.
Take a Balanced Approach With Supplements For ADHD
Some of the best supplements for ADHD include omega-3 fatty acids, zinc, magnesium, vitamin B6, vitamin B12, iron, and l-theanine. These supplements can benefit both children and adults with ADHD. However, since everyone has different needs, it is important that you consult your healthcare provider before beginning any dietary supplements.
If you are looking for further advice on how to use supplements for ADHD and manage symptoms of ADHD, we recommend that you reach out to us. If you are dealing with chronic symptoms or complex health issues, our practitioners can help you find the root cause of your issues, address these underlying imbalances naturally, and regain your health and well-being. We invite you to set up an appointment with our office here.