What You Need To Know About Natural Remedies For ADHD

Medically reviewed by Melissa Guarnaccia
Updated March 26, 2024by BetterHelp Editorial Team
Children with ADHD may face challenges in school, have difficulty in peer relationships, or face other behavioral challenges throughout life. Adults with ADHD may have difficulty holding a job, managing their finances, or having healthy relationships. 

Medications can help manage symptoms like these, but many prefer natural remedies for ADHD. Before you take that route, it's important to know as much as possible about these alternative treatment options.
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Potential drawbacks to treating ADHD with medication
When people choose homeopathic remedies for ADHD, it's usually because they're hesitant to try traditional ADHD treatment routes. Why do some people forego clinical medicine in favor of alternative treatment methods? 
First, medications used to treat ADHD often pose a risk for serious side effects, which can range from insomnia to heart problems. Another reason some people prefer not to take ADHD medications is concern about reliance. It is true that some medications, particularly stimulants, do have some potential for misuse, which might mean they aren’t an ideal option for everyone.

Cost can be another factor. Prescription medication can be very expensive, especially if you have no or inadequate insurance coverage. For those who forego traditional methods of care, alternative treatments can help improve the cognitive function, mood, and physical health of individuals with ADHD. 
Natural remedies for attention-deficit/hyperactivity disorder
Natural remedies for ADHD and other conditions may seem a better option than traditional options, but just how true is this assumption? Certainly, if you could find proven treatments for ADHD in children and adults that are safe, effective, and inexpensive, it may be well worth trying them. Alternative therapies can be used as complementary treatment approaches, implemented alongside modalities like behavioral therapy, or as primary methods of managing symptoms of ADHD. 

However, not all natural remedies fit this description.

Instead of making a blanket judgment about whether homeopathic treatments for ADHD are good or bad, it may be better to look at each remedy individually. Here are some of the natural options and points to consider for each one.

Eliminating food colorings and preservatives

  • Benefits: Eliminating these chemicals from your diet may decrease hyperactivity symptoms.
  • Drawbacks: There are no health-related drawbacks to eliminating these chemicals. The only drawback might be that you must spend more time and be more careful when choosing food for your family.
  • Cost: This option has no direct costs.

After researchers found evidence that synthetic food dyes may contribute to hyperactivity, many European countries banned them. One natural option for fostering self-control and healthy behaviors, then, may be to eliminate these chemicals from your diet by limiting your consumption of certain processed foods. Watch out for the following:

  • FD&C Yellow No. 6, found in breadcrumbs, candy, icing, cereal, and soft drinks.
  • D&C Yellow No. 10, found in juices and sorbets.
  • FD&C Yellow No. 5, found in pickles, cereal, granola bars, and yogurt.
  • FD&C Red No. 40, found in gelatin desserts, soft drinks, and ice cream.
  • Sodium benzoate: found in fruit juices, salad dressings, and soda.
  • BHT and BHA: additives found in dry cake mixes, cereal, butter, instant mashed potatoes, potato chips, and chewing gum.

Avoiding foods that might cause allergic reactions

  • Benefits: Avoiding these allergens through adjustments to dietary patterns may reduce ADHD symptoms.
  • Drawbacks: The foods on this list have many health benefits, so eliminating them from your diet may cause deficiencies if you don't get those nutrients elsewhere.
  • Costs: There is generally no cost in eliminating allergens. It may be more expensive to buy other foods that supply the same nutritional values, though.
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Children with ADHD typically see an increase in symptoms of the disorder when they're troubled by allergies. Interestingly, research also suggests that there may be a link between chronic allergies and ADHD, as both neurodevelopmental and allergic disorders can be related to immune dysfunction. You can help this situation by avoiding the most common allergens. These include:
  • Chocolate
  • Milk
  • Eggs
  • Berries
  • Chili powder
  • Apples
  • Cider
  • Grapes
  • Oranges
  • Peaches
  • Plums
  • Prunes
  • Tomatoes

Nutritional supplements

  • Benefits: Some nutritional supplements have been shown to reduce ADHD symptoms in some studies. For example, studies show that vitamin D supplementation can alleviate symptoms of the disorder. For others, there's little or no evidence that they have any effect.
  • Drawbacks: Whenever you're taking nutritional supplements, you may need to be mindful of how much you can safely take. Taking too much of a vitamin may cause health problems. For example, if you get too much zinc, your body might have difficulty absorbing copper and iron.
  • Cost: There is some cost to taking nutritional supplements, although in many cases it's fairly low. A vitamin like B-6 is quite inexpensive, but a supplement like L-carnitine can cost as much as $75 for a 3-month supply.
Some research has indicated that certain nutritional supplements can decrease symptoms of ADHD. While these results are far from being completely accepted by the medical community, you may talk to your doctor about trying them. Supplements that might prove helpful include:
  • Calcium
  • Iron
  • L-carnitine
  • Magnesium
  • Potassium
  • Vitamin B-6
  • Vitamin C
  • Vitamin D
  • Zinc

Herbs and herbal supplements

  • Benefits: No clear benefits for ADHD have been established. However, many herbal supplements do help with conditions that can be related to ADHD. For example, St. John's wort may be helpful if the stress of living with ADHD contributes to another mental illness, like depression.
  • Drawbacks: Herbal supplements may not be effective. They also may have side effects that can be just as considerable as those associated with traditional treatment.
  • Costs: Herbal remedies are likely going to cost you something to buy. The amount depends on the exact herbal formula, the strength, and where you get them.
Herbs and herbal supplements, such as essential oils, are often touted as safe, effective treatments for ADHD. However, several studies have shown that they don't help with ADHD symptoms at all. Others claim that some benefits are observable, though these studies are often funded by organizations involved in the market themselves.

Some of the herbal remedies that have been suggested include ginkgo biloba, St. John's Wort, valerian, ginseng, and kava.

Omega-3 fish oil supplements

  • Benefits: Omega-3 may be able to help with ADHD symptoms. These supplements are generally very safe and can have additional health benefits.
  • Drawbacks: Getting too much Omega-3 can cause upset stomach and blood thinning.
  • Costs: The cost of Omega-3 supplements varies based on strength and manufacturer. Adding Omega-3 to your diet need not necessarily add any expense at all.

In a study published in the journal Child and Adolescent Psychiatric Clinics of North America, researchers found that polyunsaturated fatty acids, like the Omega-3, can have a beneficial effect on ADHD brains. If you prefer not to take a supplement, you can get Omega-3 from an ADHD diet that includes foods like salmon, spinach, walnuts, and eggs.

Reducing sugar and caffeine intake

  • Benefits: While it’s typically advised that no one eat too much sugar or consume too much caffeine for a variety of health reasons, it's still unclear whether this will help with ADHD symptoms.
  • Drawbacks: There's often no harm in limiting or eliminating sugar from a diet as long as you or your child are getting enough calories overall. The same applies to caffeine. 
  • Costs: Limiting the amount of sugar and caffeine in your or your child’s diet can mean spending less on treats or spending more on alternatives.

One thing you'll probably hear is that you or your child should stop consuming sugar and caffeine to reduce hyperactivity and inattention.

However, there's much less scientific support for this assumption than you might guess. While one study might suggest that sugar does indeed play a part in increasing ADHD symptoms, another study might show little or no connection at all. According to the Centers for Disease Control, there is insufficient evidence to back up the claim that consuming excess sugar is connected to ADHD. In fact, in some cases parents' preconceived notions about sugar causing ADHD symptoms were shown to have a greater effect than the actual consumption of sugar.
Caffeine can be safe in small quantities and is, in fact, used in many over-the-counter medicines. One study showed that giving caffeine before learning tasks helped teens with ADHD do better in special learning. 

Mind-body exercises

  • Benefits: Research shows that natural therapies that involve physical activity and meditation can decrease ADHD symptoms. Mind-body exercises typically create less strain and impact than physical activities that involve vigorous exercise. 
  • Drawbacks: Depending on an individual’s medical history, certain forms of physical activity may not be recommended.
  • Costs: Guided meditations, yoga classes, and other mind-body exercises can often be found online for free.
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Mind-body exercises—including activities like yoga, tai chi, and meditation—can help us take advantage of the strong connections between our mental and physical health. Studies support the use of such exercises as complementary therapy techniques or components of alternative medicine treatment plans. For example, in a study on the effects of mindfulness meditation in primary school children, researchers found improvements in attention and overall psychological well-being

More strenuous forms of physical exercise may also alleviate ADHD symptoms. In a systematic review of eight studies, researchers concluded that aerobic exercise can improve symptoms like hyperactivity, executive dysfunction, and trouble focusing. Exercise can also improve certain physical symptoms associated with ADHD. Research shows that physical activity can reduce sleep disruptions, such as difficulty falling asleep, in individuals with ADHD. 

Managing symptoms with online therapy

Although most people don't think of therapy as a natural remedy for ADHD, it is a non-pharmaceutical treatment. Thus, there are no medical side effects. Therapy can have many benefits for those living with ADHD regardless of what other treatment options you pursue.

It can be especially easy to receive professional support through resources like online therapy. Because it allows you to meet with a therapist at a time and place that you choose, online therapy can help you develop solutions in a way that works for you.

Aside from convenience, online therapy also offers real, effective changes for those with ADHD. One study from 2022 found that online therapy options could help improve ADHD symptoms related to inattention and social function for adults and children alike. 

Takeaway

Some remedies for ADHD vary in their nature and effectiveness, but in general, focusing on avoiding things that might exacerbate symptoms is the way to go. Whether you get that help from a medical doctor, an herbalist, or a therapist, the most important thing is likely that you take advantage of the help that's available to manage your ADHD symptoms. Consulting a professional may help you get started on a path that makes sense for your needs.
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