Your Guide to EFFECTIVE ADHD Supplements
Dopamine-Boosting ADHD Supplements and Vitamins
Multivitamins/Multiminerals for ADHD
A daily multivitamin/multimineral with iron will ensure that you or your child will get the daily reference value (DRV)
B Vitamins
Vitamin B-6 may increase the brain’s levels of dopamine, which improves alertness. Giving children who have low levels of B vitamins a supplement reduced aggression and antisocial behavior.
Drugstore chains offer inexpensive high-quality, store-brand B-vitamin formulations. Many of the studies on vitamin B and ADHD used a Swiss formulation called Bio-Strath (available at vitacost.com. It comes in pill and liquid forms.)
Zinc
Zinc synthesizes dopamine and augments the effects of methylphenidate. Low levels of this mineral correlate with inattention.
Iron
Iron is also necessary for making dopamine. In one small study, ferritin levels were low in 84 percent of ADHD children compared to 18 percent of the control group. Low iron levels correlate with cognitive deficits and severe ADHD.
Magnesium
Can be calming, helps with depression, irritability, sleep and anxiety
Omega-3s for ADHD
One study suggested that a subgroup of boys with ADHD are deficient in omega-3 fatty acids compared with those who have no symptoms of the condition.
The research on omega-3s improving ADHD symptoms is mixed, but omega-3s (particularly EPA) can help with mood swings which may be worse with ADHD medication. Most benefits are reported with 1000-3000mg daily total omega-3s (EPA more than DHA).
Ginkgo biloba
Most trials are small and high-quality evidence of efficacy for the treatment of most conditions is lacking. Ginkgo Evaluation of Memory (GEM) study was a large, multicenter trial that randomly assigned over 3000 adults ages 75 and older - showed no improvement in memory in normal adults and no decrease in dementia progression.
Increased risk of bleeding in combination with other medications (NSAIDs, diabetes meds), possible increase risk of serotonin syndrome with MAO-I, some reports of seizures; some components inhibit CPY1A2 & 3A4; risk of allergic reaction (nut)
Majority of the studies evaluating ginkgo extract utilized the standardized extract of ginkgo biloba (EGb) 761. (EGb 761 is standardized to contain 24% flavonoid glycosides and 6% terpenoids.) 40mg tid or 80mg bid
Ginseng (Panax quinquefolius, Panax ginseng, Eleutherococcus senticosus)
Possible benefit - small placebo studies in kids but not double-blind.
A concentrated extract of Korean Red ginseng showed promise in improving symptoms of attention decithyperactivity disorder (ADHD) without adverse effects in children ages 6 to 15. In the 8-week, placebo-controlled study, children with ADHD were given 1 gram of extract twice a day (Ko, J Child Adolesc Psychopharmacol 2014). Hyperactivity scores decreased signicantly more among those given ginseng (from 3.09 to 1.76) than placebo (3.81 to 3.03). Inattention scores also decreased significantly in the ginseng group (from 6.39 to 4.03), although not signicantly more than in the placebo group (5.70 to 4.57). The ginseng group also had a greater decrease in brain wave activity (TBR) indicative ADHD, but not in levels of stress hormones (cortisol and DHEA).
A pilot study using American ginseng combined with Gingko biloba also indicated improvement in symptoms of ADHD (Lyon, J Psychiatry Neurosci 2001).
Asian ginseng may be more overstimulating than American ginseng in younger children.
For Asian ginseng: Spring Valley Standardized Extract Korean Panax Ginseng (12 cents per 200 mg dose of two capsules)
For American ginseng: Prince of Peace American Ginseng (13 cents for 500 mg dose of 1 capsule)
Pycnogenol
An extract made from French maritime pine bark, pycnogenol was found to improve hyperactivity and sharpen attention, concentration, and visual-motor coordination in students after one month, based on standardized measures and teacher and parent ratings.
The herb pycnogenol is also rich in polyphenols, antioxidants that protect brain cells from free radicals. A small double-blind study showed benefits but there still needs to be larger randomized trials.
Pycnogenol is available at Nature's Best
Rhodiola Rosea
Can improve alertness and attention. It can be too stimulating for young children, and is occasionally beneficial in children ages eight to 12.
Rhodiola rosea is available from Ameriden International and Swedish Herbal Institute-ProActive
L-Theanine
L-theanine, often found in green tea, is like a calming superpower for those with ADHD. It's known for its ability to promote relaxation without drowsiness, making it a great ally in managing the hyperactivity and impulsiveness associated with ADHD. Think of it as a gentle wave of calm that smooths out the rough edges of your day, helping you to focus more easily and feel more centered. This can help in the afternoons if you’re experiencing a “crash” from your stimulant.
N-Acetylcysteine (NAC)
N-Acetylcysteine (NAC) for managing tics associated with ADHD is like a quiet superhero in the world of supplements. It's gaining attention for its potential to reduce the frequency and intensity of tics, providing a sense of relief and control. Imagine it as a supportive friend, helping to dial down the discomfort and disruptions caused by tics, making daily life a bit more manageable and a lot more comfortable.
Phosphatidylserine
Study results revealed that participants treated with the combination of phosphatidylserine and omega-3 fatty acids experienced a significantly greater reduction in hyperactive/impulsive behavior and a greater improvement in mood compared to those given the placebo
Inositol
Inositol is like a secret weapon in the world of ADHD management. It's known for its potential to help with brain function, mood regulation, and anxiety reduction, which can be particularly beneficial for those with ADHD. Imagine it as a gentle, natural helper, giving your brain that extra bit of support it needs to stay focused and balanced throughout the day
Vitamin D
Although Vit D does not have any evidence that it improves ADHD directly, research has shown that children with ADHD typically have lower Vit D compared to those without ADHD. Additionally pregnant mothers with low Vitamin D levels can have a higher likelihood of their child having ADHD. Low Vit D can affect energy levels and mood as well which can contribute to or exacerbate ADHD symptoms.
Accentrate
Accentrate products for ADHD are like a tailored nutritional boost, specifically designed to support brain health and function. They're packed with a blend of omega-3 fatty acids, vitamins, and minerals that target the nutritional deficiencies often seen in individuals with ADHD. Think of Accentrate as a daily nutritional hug for your brain, helping to enhance focus, regulate mood, and improve overall cognitive function, making it easier to navigate the challenges of ADHD with a clearer mind. I have colleagues who have used their products and found improvement.
References:
Mousain-Bosc, M., M. Roche, A. Polge, D. Pradal-Prat, J. Rapin, and J. P. Bali. “Improvement of Neurobehavioral Disorders in Children Supplemented with Magnesium-Vitamin B6.” Magnesium Research, vol. 19, no. 1, 2006, pp. 53-62.
Akhondzadeh, Shahin, Mohammad-Reza Mohammadi, and Mojgan Khademi. “Zinc Sulfate as an Adjunct to Methylphenidate for the Treatment of Attention Deficit Hyperactivity Disorder in Children: A Double Blind and Randomized Trial [ISRCTN64132371].” BMC Psychiatry, vol. 4, 2004, pp. 9.
Konofal, Eric, Michel Lecendreux, Isabelle Arnulf, and Marie-Christine Mouren. “Iron Deficiency in Children With Attention-Deficit/Hyperactivity Disorder.” Archives of Pediatrics & Adolescent Medicine, vol. 158, no. 12, 2004, pp. 1113.
Trebatická, Jana, Soňa Kopasová, Zuzana Hradečná, Kamil Činovský, Igor Škodáček, Ján Šuba, Jana Muchová, Ingrid Žitňanová, Iweta Waczulíková, Peter Rohdewald, and Zdeňka Ďuračková. “Treatment of ADHD with French Maritime Pine Bark Extract, Pycnogenol®.” European Child & Adolescent Psychiatry, vol. 15, no. 6, 2006, pp. 329-35.
** Although supplements are over the counter, they can still interact with health conditions, medications and other supplements. Before starting any new supplements, talk with your provider about risks/ benefits, and possible interactions. Light Side Wellness Co. or its affiliates do not promote any specific supplement or brand and are not affiliated with any companies listed, these are for educational purposes only. **