Natural Remedies for ADHD (evidence-based guide)

Last updated December 21, 2022.
Edited and medically reviewed by Patrick Alban, DC. Written by Deane Alban.

This review of natural remedies for ADHD addresses proven supplements, lifestyle activities, healing techniques, and diet to help you or your child.

Therapy can teach patients how to get and stay organized, manage stress, control impulsive behaviors, and improve communication skills for better relationships.

But therapy is expensive and time-consuming.

Since these standard medical treatments for ADHD have major drawbacks, many patients seek out natural remedies.

Natural Supplements for ADHD

ADHD patients, however, do not share the medical establishment’s skepticism to the same degree.

More than half of parents of children with ADHD report trying complementary and alternative medicine remedies, including nutritional supplements, special diets, and art therapy to help their child’s attention problems. 

As many as 80% of patients who use herbal preparations and other natural remedies regard these therapies as primary treatments for their ADHD. 

If you struggle with ADHD, the right supplements can bring relief fairly easily and fast, especially when used as adjuncts to other natural ADHD treatments.

Omega-3 Essential Fatty Acids

Your brain is 70% fat and omega-3 essential fatty acids comprise a major structural component of the brain.

Omega-3s are anti-inflammatory powerhouses that can help reduce the brain inflammation that contributes to ADHD, anxiety, depression, and even serious degenerative disorders like dementia and Alzheimer’s. 

Children and adolescents with ADHD have blood levels of omega-3s that are lower than normal, suggesting that supplementation could be helpful. 

The most popular form of omega-3 supplements is fish oil.

When treating ADHD with omega-3 supplements, patience is required since it can take up to 6 months to realize the full benefits. 

Phosphatidylserine

Phosphatidylserine is an integral part of every brain cell membrane.

This phospholipid acts as brain cells’ gatekeeper, regulating the flow of nutrients and waste in and out of the brain.

Phosphatidylserine supplementation can be a safe and effective natural alternative for treating ADHD.

Studies have found that phosphatidylserine supplements can provide a significant improvement in ADHD symptoms in children by enhancing attention, memory, cognition, and impulsiveness.  

One study found that 60% of the children who took phosphatidylserine, along with small amounts of omega-3s, showed improvement in ADHD symptoms. 

Note that, like omega-3 supplements, phosphatidylserine supplementation is not a fast fix.

It can take up to three months to experience its full effects.

Tryptophan

Tryptophan is an essential amino acid needed to synthesize serotonin, the neurotransmitter most associated with positive mood.

Some proven benefits for ADHD include increased energy to the brain, improved attention, and reduced impulsiveness. 

Essential Oil Remedies for ADHD

Essential oils are concentrates of aromatic compounds found in plants.

They generally are not taken internally, but instead are inhaled or applied topically.

The essential oils of vetiver and cedarwood have been found to reduce ADHD symptoms by altering brainwave patterns. 

Lavender, one of the most versatile essential oils, has not been shown to help ADHD directly, but it can help improve relaxation and sleep. 

Homeopathic Remedies for ADHD

Homeopathic remedies are very dilute solutions of various substances that are thought to work by stimulating the body’s own healing power.

They are popular, particularly for children, because they are natural, relatively inexpensive, easy to take, and have virtually no side effects.

But there are those who claim that they are useless or that they work “only” as a placebo. 

However, the placebo effect should not be underestimated.

In fact, it is now recognized as a key to unlocking the brain’s “inner pharmacy.”

There aren’t many studies on homeopathic remedies, but one showed a significant improvement in ADHD symptoms in children. 

A challenge in using homeopathic remedies is knowing which of the myriad remedies to try since taking the wrong ones usually has no effect.

This comprehensive review of homeopathic remedies for ADHD compiled by Lewis Mehl-Madrona, MD, PhD, can help narrow down which might work for you.

Caffeine and ADHD

A lot of people with ADHD drink coffee, energy drinks, and caffeinated sodas as a way to improve focus and concentration.

Paradoxically, even though caffeine is a stimulant, many people with ADHD become less hyperactive and impulsive after ingesting caffeine. 

As you might expect, the medical community frowns on the idea of patients self-medicating with caffeine, especially children.

Ironically, parents who certainly wouldn’t give their child a cup of coffee, will hand them a can of caffeine-laden soda instead.

It’s never advisable for anyone to get caffeine from soda or energy drinks which contain large amounts of sugar or artificial sweeteners.

But if you can find the right balance of caffeine from a healthy source like coffee, tea, or yerba mate, it’s relatively low on the scale of vices.

If you find the caffeine in coffee to be overstimulating, green tea is a good alternative since its caffeine is balanced by the calming compound l-theanine.

It goes without saying that you should never treat children with nicotine and that adults should discuss the use of a nicotine delivery system with their doctor.

But there’s surprising evidence that the strategic use of nicotine can sometimes provide a relatively safe and effective alternative to ADHD prescription drugs.

Activities That Help ADHD Naturally

Not every drug-free ADHD remedy is something you take — some are things you do instead.

Exercise

John Ratey, MD, renowned psychiatrist and bestselling author of Spark: The Revolutionary New Science of Exercise and the Brain, has extensively studied the effects of physical exercise on the brain.

He found that exercise tempers ADHD symptoms by increasing levels of the neurotransmitters dopamine and norepinephrine, both of which work to regulate the attention system.

Exercise also promotes the growth of new neurotransmitter receptors, which helps neurotransmitters work better.

Meditation

Meditation shows significant promise in treating adult ADHD.

Two-third of adults who meditate report a significant decline in inat­ten­tion and hyperactive-impulsive symp­toms, and an increase in self-organization, stress tolerance, and regulation of emotions. 

Tapping

Tapping, also known as Emotional Freedom Technique, is a form of do-it-yourself acupressure that acts as a general purpose personal development tool.

It can be used to treat many conditions, including ADHD.

It’s been shown to be effective for anger, anxiety, depression, headaches, addictions, insomnia, phobias, and stress-related disorders, including post-traumatic stress disorder. 

Neurofeedback

Neurofeedback is a type of biofeedback that’s been widely studied in regards to ADHD.

It shows promise as a safe and effective drug-free treatment for both children and adults. 

Food: A Core Natural Remedy for ADHD

“Let food be thy medicine and medicine be thy food.” ― Hippocrates

It’s unlikely you’ll overcome ADHD if you continue to eat foods that could be an underlying cause of your condition.

The wrong foods or food additives will sabotage your other efforts to overcome ADHD.

Unfortunately, the medical community has been largely resistant to recommending special diets for ADHD, even though there’s a growing body of evidence that they can help. 

Considering that the foods you eat are the building blocks for your brain and the neurotransmitters that control your thoughts and behaviors, examining your diet makes good sense.

What to Eat: The ADHD Diet Made Simple

Diet advice tends to be unnecessarily complicated.

I’m going to make it simple.

If you want to eat to promote brain health, here’s the best (and shortest) piece of dietary advice:

Eat. Real. Food.

Though this advice is simple, it’s not necessarily easy.

Your brain needs real foods for their macronutrients — complex carbohydrates (for energy), proteins (to create brain chemicals), and healthy fats (to build healthy brain cells).

It also needs micronutrients — vitamins, minerals, antioxidants, and phytonutrients — to create new brain cells and protect and repair existing ones.

You’ll find these macro and micronutrients in vegetables, fruits, meat, poultry, seafood, eggs, nuts, herbs and spices, and brain-healthy fats like olive oil and coconut oil.

Eating unprocessed food as much as possible will go a long way to eliminating the worst ADHD dietary suspects such as sugar, artificial sweeteners, artificial colors, and other food additives.

ADHD Elimination Diet

Food allergies and sensitivities can play a significant role in ADHD.

If you switch to eating whole, unprocessed foods with no reduction in symptoms, you may still be eating foods that cause a negative reaction.

One study that placed children on a strict elimination diet discovered that 64% of them had food sensitivities that triggered their ADHD symptoms. 

To discover if you have symptom triggers, you can start by eliminating any food that you suspect is a problem for a few weeks to see if you notice any improvement.

If you don’t know where to begin, look toward the foods you crave or eat frequently to make yourself feel better.

Ironically, these are often the foods you are allergic to.

If you need more guidance, download University of Wisconsin’s elimination diet patient handout which contains a step-by-step plan.

This process will take some time, but it will be worth it to uncover an underlying cause of your ADHD.

Note that this do-it-yourself elimination diet is meant for adults with ADHD.

Before attempting to put a child on an elimination diet, discuss it with your pediatrician.

Food Allergies, Intolerances, and Sensitivities: What’s the Difference?

When reading about diet and ADHD, you will come across the phrases food allergies, food intolerances, and food sensitivities.

These terms are often used interchangeably, but they are not exactly the same thing.

True food allergies are due to an overreaction of the immune system.

Food intolerances occur when the enzymes needed to digest a food are lacking (e.g., lactose intolerance). 

Food sensitivities are unpleasant reactions to foods, such as acid reflux, nausea, or abdominal cramps. 

Substances in Foods That Can Trigger ADHD

Eating unprocessed foods can help eliminate the worst dietary triggers of ADHD.

We’ve discussed what an ADHD diet should be in general, but the devil is often in the details.

Let’s take a closer look at some substances in foods that can be hidden causes of ADHD.

Sugar and ADHD

Sugar is so refined that it’s more a chemical than a food and has no nutritive value.

So, for every empty sugar calorie consumed, the brain is denied nutrients it needs.

While it’s unusual, it’s possible to have an intolerance reaction to sugar if you lack the enzymes to break it down. 

Alternative health professionals often accuse sugar of causing ADHD, but mainstream medicine staunchly contends that sugar is not a problem.

Many moms of ADHD kids would strongly disagree.

Considering the health challenge that sugar presents for brain health and overall health, sugar’s innocence seems unlikely.

Refined sugar puts blood sugar levels on a roller coaster ride.

When the brain’s glucose level dips, it leads to mood swings, irritability, tiredness, mental confusion, and impaired judgment.

Excessive glucose affects attention span, short-term memory, and mood stability. 

A diet that’s high in sugar and saturated fat reduces the brain’s ability to learn and generate new brain cells. 

Sugar increases brain inflammation, a known contributor to ADHD. 

Gluten and ADHD

It’s been known for decades that the gluten found in wheat and other grains can cause a long list of neurological problems, including dementia, headaches, seizures, tremors, depression, memory loss, and epilepsy, in those who are gluten-sensitive.

How did an essential ingredient of bread, the “staff of life,” get to be so bad for so many of us?

Changes in the way we grow and process wheat have decreased its nutrients and increased the amount of gluten. 

There’s been a corresponding increase in celiac disease and gluten sensitivity.

Celiac disease is an autoimmune disorder triggered by gluten, a protein found mainly in wheat and other grains.

While the most obvious signs of celiac disease are digestive, there are over 250 known symptoms of celiac disease, including neurological and psychiatric symptoms. 

A gluten-free diet often brings significant relief of ADHD symptoms to those with celiac disease. 

But can it help those not diagnosed with this disorder?

The answer is “maybe.”

According to the National Center for Celiac Awareness, 83% of people with celiac disease are undiagnosed.

So, it’s possible to have celiac disease and not know it.

Also, it’s not necessary to have full-blown celiac disease to experience the negative effects of wheat.

Gluten sensitivity is more common than celiac disease.

Gluten sensitivity affects approximately 6% of the population, while celiac disease affects roughly 1%. 

Sensitivity means that the body reacts negatively to gluten by a mechanism that is not mediated by the immune system.

The easiest way to determine if gluten is a problem for you is with a simple elimination diet.

Eliminate wheat and other gluten-containing grains (i.e., barley, oats, rye) for one month.

At the end of the month, resume eating the amount of wheat you used to eat and pay close attention to what happens with your symptoms.

And don’t let the gluten-free aisle at the grocery store distract you from your core mission — to eat real food.

Gluten-free cookies, cereals, and processed snack foods are not health foods and should not be a regular part of your diet.

ADHD and Food Additives

The US Food and Drug Administration allows more than 10,000 food additives to be used in the American food supply. 

No one knows what these chemicals are doing to our brains.

Benjamin Feingold, MD, a pediatrician and allergist, wrote the game-changing book, Why Your Child Is Hyperactive, in 1974.

He was the first doctor to publicly speculate that chemicals in our diet were causing ADHD.

Feingold popularized the first ADHD diet to avoid artificial food additives and salicylates, naturally occurring compounds found in many foods, especially temperate zone fruits like apples and grapes.

Though initially resistant to embrace Feingold’s theory, the American Academy of Pediatrics now agrees that eliminating preservatives and food colorings from the diet is a reasonable option for children with ADHD. 

While you can still find Feingold’s book online, the information is dated.

For an up-to-date book on the Feingold Diet, we recommend All Natural Mom’s Guide to the Feingold Diet instead.

ADHD and Artificial Sweeteners

Don’t be fooled into thinking that diet soda is a better choice than sugared soda.

Artificial sweeteners are bad news for the brain and aren’t making anyone thinner.

They can cause brain fog, migraines, dizziness, anxiety, and depression. 

Ironically, they confuse the brain into craving more sweet foods and drinks. 

Over 10,000 complaints of adverse aspartame reactions have been reported to the FDA, including increasing attention deficit symptoms. 

Addressing Nutritional Deficiencies

There are many common nutritional deficiencies that have been linked to ADHD.

Even if you eat a healthy diet, the modern lifestyle is full of “brain drains” that increase nutritional needs — stress, air pollution, over-the-counter remedies, drugs (both prescription and recreational), chemicals in our food and water, and more.

And while our nutritional needs have increased, our foods have become less nutritious.

Fruits and vegetables are grown in depleted soils and have been bred for easier storage and shipping and better taste and yield, rather than nutritional content.

Taking a high-quality multivitamin is one of the simplest natural remedies for ADHD.

Hyperactivity, impulsiveness, inattention, and depressive symptoms can all be improved simply by taking a multivitamin-mineral supplement.

In one clinical study, nearly half of the children who were given a micronutrient supplement experienced a significant reduction in ADHD symptoms. 

Deficiencies of vitamin D, iron, magnesium, zinc, and B vitamins can contribute to ADHD. 

Zinc deficiency is a well known factor in central nervous system and mental health disorders.

A low zinc level is linked to ADHD and a long list of other mental disorders, including anxiety, depression, bipolar disorder, dementia, and Alzheimer’s. 

Zinc deficiency is surprisingly common; an estimated 2 billion people are deficient worldwide. 

While zinc alone has not delivered significant benefits in children with ADHD, zinc supplementation can reduce the need for prescription ADHD drugs.