Let's be clear upfront: no supplement replaces proven ADHD treatments. But some have legitimate research showing they may help, particularly when addressing deficiencies. Think of these as potential additions, not alternatives.
Strongest Evidence
Multiple meta-analyses show omega-3s provide modest improvements in ADHD symptoms. The effect size is smaller than medication but statistically significant. EPA seems more important than DHA for ADHD specifically. May take 3 months.
Iron is crucial for dopamine production. Studies show low ferritin is more common in ADHD. One study found ferritin levels below 30 ng/mL correlated with worse symptoms. Get tested before supplementing. Don't guess with iron.
Moderate Evidence
Zinc is involved in dopamine regulation. Some studies show it may enhance medication effectiveness. Benefits are more consistent in populations with lower baseline zinc intake. Worth checking levels.
Magnesium deficiency is common and can worsen attention and hyperactivity. Some studies show benefit, though evidence is mixed. Unlikely to hurt and may help sleep, which affects ADHD symptoms.
Low vitamin D is associated with ADHD in observational studies. Whether supplementation helps symptoms is less clear. Worth correcting deficiency regardless.
Limited but Interesting
A few small studies suggest benefits for attention and impulsivity in children. Research is limited but mechanism makes sense. Not enough evidence for strong recommendation.
Beyond Supplements
- •Sleep is critical. Poor sleep worsens ADHD significantly.
- •Exercise has solid evidence for improving attention and reducing hyperactivity.
- •Protein at breakfast may help medication work better
- •Screen time and ADHD symptoms interact. Worth managing.
- •These supplements are complements, not replacements, for evidence-based treatment.
Note: ADHD is a real neurological condition. These supplements may provide modest support but don't replace professional diagnosis and treatment. Discuss any supplements with your prescribing provider.