Using natural supplements to treat attention deficit hyperactivity disorder (ADHD) might help to manage symptoms. That said, the research evidence to support this use is limited.

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that you must get from your diet since your body doesn’t produce them. Dietary sources include fatty fish like salmon and tuna, seeds such as flax and chia, and nuts such as walnuts.

According to some preliminary research, fish oil supplements may be more beneficial than docosahexaenoic acid (DHA). However, people with seafood allergies should be cautious taking omega-3s as it is unclear if it is safe for them to take fish oil supplements. It also may interact with blood thinner medications.

2. Iron Supplements

Studies suggest that people diagnosed with ADHD have lower blood levels of iron, used by the body to make hemoglobin in red blood cells. Hemoglobin transports oxygen to nourish your tissues. Dietary sources of iron include meat (especially red meat), tuna, and dark leafy greens.

It’s not clear that boosting iron levels, either through diet or supplement use, can improve ADHD symptoms. There may be benefits in addressing some symptoms, like inattention or emotional control, but not in impulsivity or other behaviors.

3. Magnesium

Magnesium is a dietary mineral found in foods like leafy greens, nuts and seeds, whole grains, and beans and legumes. Among other things, it plays a role in regulating blood pressure and nerve and muscle function.

Some studies suggest low levels of magnesium in people with ADHD, and more severe ADHD symptoms the lower the levels appear. Research also suggests symptom improvement when magnesium supplements are added, but more data is needed to confirm these effects.

4. Zinc

Zinc is an important mineral found in certain kinds of seafood, red meat, poultry, and dairy products. You can also get dietary zinc from whole grains, beans, nuts, and fortified cereal.

There is some evidence that children with ADHD may be deficient in zinc, and that symptoms may improve when zinc levels are boosted, but results are mixed.

Side effects of zinc supplements include digestive symptoms such as nausea and diarrhea, and zinc can interact with other medications and supplements. The amount of zinc to take is highly variable depending on the person.

5. Vitamins

Vitamins have not been conclusively shown to directly affect ADHD, but researchers continue to explore their impacts. Some of the study findings include:

• The potential for high-dose B6 to reduce sensory reactivity in people with ADHD
• Low levels of B9 and B12 in children with ADHD, which may contribute to symptoms
• Low levels of vitamin D that may be associated with ADHD

Some researchers caution that a low level of vitamin D and other nutrients might be influenced by additional factors like smoking, and that more research is needed.

6. Melatonin

Melatonin is a hormone secreted primarily by the pineal gland (located deep in the brain). It regulates your sleep-wake cycles. People with ADHD commonly experience sleep problems. The medications used to treat ADHD can also affect sleep.

While melatonin hasn’t been shown to improve ADHD symptoms directly, it may help people with ADHD improve their sleep. Short-term use is safe, and no significant side effects are reported. Side effects do occur, including headache, nausea, and drowsiness. Dosage depends on body weight.

7. St. John’s Wort

St. John’s wort, a flowering herb, has been best studied as an ADHD treatment. So far, there’s limited evidence of its benefits, and more research is needed.

Additionally, St. John’s wort could interact with certain ADHD medications, putting you at greater risk for serotonin syndrome, a rare but dangerous complication. Side effects can include headache, dry mouth, anxiety, and light sensitivity.

Talk with your healthcare provider about St. John’s wort dosage and any potential risks.

8. Gingko Biloba

Ginkgo biloba is an extract of a tree that grows in China. It is rich in antioxidants and is thought by some to improve symptoms in people with ADHD. The research into its effectiveness, however, is limited, and there is little evidence of its benefit in treating ADHD.

When taken as directed, Ginkgo biloba is likely safe. Reported side effects are mild and may include:

• Nausea
• Headache
• Dizziness
• Rash

A typical dose of Ginkgo biloba is 120 to 240 mg per day. Larger doses may cause vomiting and diarrhea.

9. Ginseng

Ginseng is a plant native to eastern Asia and North America. It has been studied in combination with omega-3 fatty acids in children with ADHD.

A small study published in 2020 found that children taking a combination of 3 mg of Korean red ginseng extract and 500 mg of omega-3 had improvements in ADHD symptoms and cognitive function including attention, memory, and executive function.

However, it’s not clear how much of a role ginseng played in the reported improvements. The authors also noted that larger studies are needed to confirm the results.

10. Caffeine

While stimulant medications like Ritalin (methylphenidate) are used to treat ADHD, the research results on caffeine as a stimulant option are mixed. Some studies in animals suggest that caffeine may offer benefits.

Other studies have found improved focus and concentration in adults who consumed caffeine, though there’s less evidence of benefit in children. However, experts have also focused on whether caffeine is used by adults to self-medicate symptoms and traits related to ADHD.

A survey-based study of more than 2,200 people found no real evidence that caffeine was effective self-care, and there may be a higher risk of caffeine use disorder with ADHD.

What to Look For

The organization Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) offers some advice and questions for vetting the supplement options for ADHD:

• Have clinical trials been conducted to prove this treatment works?
• Is information about this treatment available from a trusted source?
• Is there a respected national organization of people who practice this therapy?
• Does the person administering the treatment need a state license?
• Does my health insurance cover this treatment? (Insurance carriers usually won’t cover unproven treatments.)

CHADD suggests some red flags to look for that indicate the treatment is suspicious and should be avoided, including if:

• They claim that the treatment works for everyone with ADHD, even though no single treatment is effective for everyone.
• There is a lack of credible research and studies, and only anecdotal evidence (derived from stories people tell).
• No directions are given for using it properly or the contents are not listed on medication containers.
• There is no information about side effects.
• They claim that the product is natural without acknowledging that “natural” does not necessarily mean safe.
• There are bold claims such as the treatment is “a secret formula,” “astonishing,” “miraculous,” “an amazing breakthrough” or a “cure.”
• You learn about it through infomercials or a book an author is trying to sell.
• The “medication” comes by mail order instead of through a healthcare professional.
• They claim that doctors unfairly talk down the treatment or won’t tell the public about it.