According to the CDC, 10% of children have an ADHD diagnosis. These figures were compiled from 2016-2019 data, estimated to be even more prevalent today. Typical, conventional treatment includes behavioral and educational interventions combined with stimulant medications. However, this is not a bonafide approach. There are downsides and also other options. Many effective nutritional and lifestyle interventions are available to help children and adults with ADHD. Every individual is unique. These may be effective enough to manage the condition or beneficial as an adjunct to traditional treatment.

Downsides to Conventional Treatment:

From personal experience, medication is not an option for all. Many years ago, we tried numerous stimulant medications for my son, who has ADHD. We tried everything from Concerta, Adderall, and Ritalin. You name it. It was ineffective for him, and the side effects were intolerable.

Side effects from stimulant medications include insomnia, weight loss, abdominal pain, headaches, and irritability. Reduced appetite is particularly problematic as ADHD individuals need more nutrition than the average individual. In addition, for pediatric patients, there is an unknown effect of a drug modifying brain chemistry in a developing brain.

This is not to discredit their effectiveness for some individuals. According to the Cleveland Clinic, ADHD medications are effective for 80% of individuals.

We don’t know what causes ADHD, but here is what we know…

ADHD individuals have increased oxidative stress. Increasing foods high in antioxidants and polyphenols are important to reduce oxidative stress. On the other hand, diets high in sugar and processed foods and smoking and alcohol consumption increase oxidative stress.

Polyphenol-rich foods include dark berries, dark chocolate (70% or greater cacao), cherries, eggplant, onions, kale, coffee, and green tea.
Antioxidant-rich foods include foods rich in vitamins A, C, and E. The most bioavailable form of Vitamin A is preformed Vitamin A, found in liver, cod liver oil, and other animal proteins like fish, eggs, and dairy. Beta carotene found in many plant foods like carrots and sweet potatoes is another source, but largely inefficient at converting into Vitamin A. Vitamin E-rich foods include many nuts and seeds like sunflower seeds, walnuts, and almonds. Peanuts, beet greens, collard greens, and spinach are good sources. More detail on Vitamin C is provided below.
Supplements recommended to combat oxidative stress include pycnogenol (pine bark extract), vitamin C, glutathione or NAC, ECGC, resveratrol, and/or broccoli seed sprout/sulforaphane.

ADHD individuals have higher levels of inflammation. Omega-3 fatty acids are likely the best-studied supplement to support ADHD and reduce inflammation. Dosing and quality are of utmost importance with any supplement, particularly omega-3s, as they are typically sourced from fish and are at risk for mercury contamination. I recommend a minimum of 1,000 mg of combined EPA and DHA and higher dosages for adolescents and adults with ADHD. Rosita cod liver oil is a particular favorite of mine for ADHD as it supplies vitamin A and omega-3. You can order Rosita cod liver oil and other quality supplements through my Fullscript account.
ADHD brains have shown choline dysfunction and lower neurotransmitter levels.

Increased choline supports acetylcholine synthesis, a neurotransmitter that boosts memory, mood, and learning. Foods such as meat, especially liver, egg yolks, dairy, ground beef, and chicken breast, among others, are great to add to a diet.
Dopamine regulates emotional responses and motivation. To increase dopamine, try increasing phenylalanine-rich foods in your diet. For example, these amino acids are rich in chocolate, soybeans, lentils, peanuts, almonds, red meats, shrimp, chicken thighs, and eggs. In addition, the amino acid tyrosine is essential in synthesizing dopamine. Thus, increasing protein intake overall, particularly in the morning, has shown to be beneficial for ADHD.
Vitamin C regulates neurotransmitter synthesis, including that of dopamine and norepinephrine. Vitamin C-rich foods include citrus fruits (oranges, kiwi, lemon, grapefruit), bell peppers, strawberries, tomatoes, and cruciferous vegetables. Be mindful that foods continue to respirate once harvested, drastically losing vitamin C. Locally grown foods, like broccoli, have much higher vitamin C levels than those traveling long distances.
Common supplements to support these pathways include phosphatidylcholine, phosphatidylserine, tyrosine, vitamin C, magnesium, and mucuna pruriens. I recommend trying amino acid supplements like tyrosine with the guidance of a practitioner.

ADHD individuals have increased nutritional deficiencies. Nutritionally, 9 out of 10 ADHD children have a magnesium deficiency, along with iron, zinc, vitamin D, and omega-3 deficiencies being common as well. These deficiencies often translate into low serotonin, dopamine, and also GABA, which has a calming effect on the brain.
Magnesium is challenging to get enough of from food alone and burns especially fast when under stress. Therefore it’s important to supplement with electrolytes, including legumes, nuts, and leafy greens. A great electrolyte supplement is LMNT, with zero sugar and no artificial ingredients.
Vitamin D is also tough to get enough from food alone. Most individuals could benefit from a maintenance dose of Vitamin D3 (2000 IU if adult; 1000 IU if child) and a higher amount if levels are tested and below 50 ng/dl.
Fun fact: 70% dark chocolate is rich in all three minerals- Iron, Zinc, and Magnesium! Increasing the intake of healthy foods is one approach to increasing nutrition, but addressing absorption through work on the vagal nerve, gut microbiome assessment, and assessing stomach acidity is important as well.
Most individuals with ADHD do not get enough quality sleep each night. Optimal sleep is imperative. Beneficial sleep hygiene habits include aiming for 8-10 hours of sleep in a 100% dark room set between 65-68 degrees. In addition, reducing exposure to screens after sunset and especially before bed supports the body’s natural circadian rhythm. Quality blue light glass can be extremely helpful in filtering light that interferes with the body’s melatonin production. In addition, practicing breathing like 4-7-8 breathing or box breathing 4-5 times before bed can reduce anxiety and support increased deep sleep.
Stress management is imperative for ADHD. Whether it be a physical activity or an internal self-care practice such as meditation or practicing mindfulness, any activities used to release stress and tension built up throughout the day is imperative in helping to manage any behavioral symptoms associated with ADHD. Studies suggest that consistent exercise may significantly decrease the negative epigenetic effects of stress and/or trauma. Also, brain changes associated with exercise are most dramatic in the areas related to ADHD: executive functioning, attention, and working memory.

Aim for at least 45 minutes of exercise daily, whenever fits best in your schedule.
Exercise should be moderate to vigorous.
Buddy up! Work out with a friend or family member, and push each other to stick to a routine!

Parenting a child with ADHD can feel very isolating. I remember so clearly how alone I felt trying to understand why my child struggled with social connections and emotional regulation. As the ADHD diagnosis became clear, I intuitively knew there was more I could do for him besides the speech therapy and prescription medication I was offered. ADHD is a chronic condition that can be significantly improved with nutritional and lifestyle interventions. Through lab work and assessment, we understand the systemic imbalances at play nutritionally and biochemically for each individual and can develop a personalized plan for treatment.

For a more thorough understanding of the mechanics of ADHD, I recommend checking out my blog post, “Technical Insight: Attention Deficit/Hyperactivity Disorder (ADHD).”

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Citations:

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Greenblatt, J., & Gottlieb, B. (2017). Finally focused: The breakthrough natural treatment plan for Adhd that restores attention, minimizes hyperactivity, and helps eliminate drug side effects. Harmony Books.

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Naidoo, U. (2020). This is your brain on food: An indispensable guide to the surprising foods that fight depression, anxiety, Ptsd, Ocd, Adhd, and more. Little, Brown Spark.

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