Looking for the best ADHD supplement for you or your child? Most doctors treat ADHD symptoms with prescription medications that can bring unwanted side effects. For parents like you and me, the decision to give our kids ADHD medications can be a tough one.
And if you have adult ADHD, the decision of whether to use a stimulant medication isn’t any easier. If you do choose to use prescription medications, finding the right ADHD medication can be a bumpy journey.
Fortunately, there are alternative treatment options to support ADHD brain function. Those include nutritional supplements, diet, and lifestyle changes.
So, today, I’m sharing 17 of the best ADHD supplements to support children and adults with ADHD.
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Signs and Symptoms of ADHD
According to the CDC, approximately 10% of American children and 4.5% of adults have ADHD.
Attention-deficit hyperactivity disorder is a childhood developmental disorder that often continues into adulthood. The formal diagnostic criteria separate ADHD into three subtypes or presentations.
- Inattentive (This was once referred to as attention deficit disorder. However, the term ADD was removed from the DSM more than 30 years ago.)
- Impulsive-Hyperactive
- Combined
While some disagree with the categories, today, we’ll focus on the main signs of ADHD primarily associated with challenges in executive functioning.
- impulsivity,
- hyperactivity,
- disorganization,
- task initiation and completion,
- emotional regulation challenges,
- trouble handling stress,
- difficulty planning
Keep in mind the ADHD symptoms you’re dealing with as you read through these supplement options.
Best ADHD Supplements
The following are 17 of the best ADHD supplements to improve symptoms of ADHD and support overall brain health.
These include vitamins, minerals, herbs, and other natural remedies for ADHD.
1. Best ADHD Supplement: Omega-3 Fatty Acids
Omega-3 fatty acids are a foundational part of any ADHD treatment plan. There are 3 types of Omega-3 essential fatty acids.
- alpha-linolenic acid (ALA),
- eicosapentaenoic acid (EPA),
- and docosahexaenoic acid (DHA)
A 2019 study demonstrated that the essential fatty acid EPA improved focused attention in children and adolescents with ADHD.
Another Australian study showed DHA supplementation led to parent reports of lower oppositional behavior and improved divided attention.
Because low levels of EPA and DHA are linked to ADHD, experts say the best option is to supplement with both. Dr. Daniel Amen, an expert in brain health and ADHD recommends a high-quality EPA-rich fish oil.
Recommended Omega-3 Fatty Acid Picks for ADHD
In our home, we use and recommend the following fish oil supplements.
Gel Capsule Fish Oil Recommendations:
The first two are larger, easy-to-swallow capsules for adults and kids who can take pills. They’re both about the same size.
- BrainMD Fish Oil Soft Gels
- BrainMD Fish Oil Soft Gels contain 1600 mg of Omega-3 fatty acids with 860 mg of EPA and 580 mg of DHA.
- Carlson Labs Elite Omega-3 Gems, 1600 mg
- Carlson Labs Elite Omega-3 Gems contain 1600 mg Omega-3 fatty acids with 800 mg EPA and 600 mg DHA.
Liquid Fish Oil Recommendations:
Two liquid forms of fish oil that I recommend are from the same reputable supplement companies.
- BrainMD Omega Power Squeeze
- These Omega-3 fatty acids are a form of fish oil sweetened to taste like an orange creamsicle.
- One tablespoon contains 1900 mg of total fatty acids with 910 EPA and 590 DHA.
- Carlson Labs Liquid Fish Oil
- This is lemon-flavored and oil-based.
- One teaspoon contains 1600 mg of omega-3s, including 800 EPA, and 500 EPA.
- (My 8-year-old son takes this daily with no complaints.)
ADHD Tip: ADHD Runs in the Family
Did you know that ADHD has a 77-88% heritability rate?
Data suggests that if a child has ADHD, there’s close to a 50% chance that a parent does as well.
It wasn’t until I was a 41-year-old woman that I was diagnosed with adult ADHD. Yep. A woman who loves learning, can’t stop reading, and has a Master’s Degree, has ADHD.
As a mother of 3 ADHD kids, my diagnosis shouldn’t have surprised me. Yet, I was floored because I certainly don’t have much in common with the hyperactive boy ADHD stereotype. Yet, that’s just it.
ADHD or Attention Deficit Hyperactivity Disorder presents differently between the sexes and changes in adulthood.
Related: 63 Adult ADHD Symptoms in Women with FREE Checklist!
2. Best ADHD Supplement: Magnesium
Magnesium is an essential mineral vital to overall health and is one of the best nootropics to support ADHD brain functioning.
Specifically, magnesium regulates the neurotransmitters dopamine and serotonin which are both impacted by ADHD.
In fact, ADHD stimulant medications work by increasing available dopamine in the brain which increases attention, focus, and motivation.
A meta-analysis of research confirmed significant magnesium deficiency in those with ADHD.
Magnesium Combined with Stimulant Medication
In 2016, ADHD children with magnesium deficiency were given 200 mg of magnesium in combination with their regular ADHD treatment.
The results of the study showed significant improvements in ADHD brain performance when magnesium supplements were added to their stimulant medication.
Specifically, they saw improvements in the following ADHD symptoms.
- hyperactivity,
- impulsivity,
- inattention,
- oppositional behavior,
- and conceptual thinking
When choosing a magnesium supplement for ADHD symptoms, look for the right form.
Recommended Magnesium Supplement for ADHD
According to Dr. Amen of the Amen Clinic, choose any of the forms of magnesium.
- citrate,
- glycinate,
- and malate.
Two magnesium ADHD supplements that I recommend are:
- Natural Calm
- Natural Calm is a delicious powdered form of Magnesium citrate that we’ve been using for years.
- It also comes in gummies and a night-time formula to help those with ADHD sleep problems.
- Magnesium Chewables by BrainMD
- BrainMD has a chewable form of magnesium that combines all three recommended forms of magnesium.
- Supports mood, sleep, and focus.
- Dr.’s Best Chelated Magnesium Glycinate
ADHD Tip: Note about ADHD and Sleep Disorders
According to CHADD, up to 75% of ADHD children have a sleep disorder. Further, up to 80% of adults with ADHD have difficulty sleeping. Experts believe that ADHD impacts circadian rhythm in those with ADHD.
The ADHD brain is alert in the evening and sluggish in the morning. (Raising my hand on that one!) Additionally, stimulant medications and caffeine are believed to impact the ability of ADHD children and adults to fall asleep and stay asleep.
It’s important to know that the symptoms of sleep deprivation can mimic those of ADHD. Specifically, sleep deprivation looks like ADHD in that it impacts:
- Learning
- Behavior
- Executive function
- Anxiety
- Attention
If you or your child struggle with sleep, it’s important to get to the root of that issue.
3. Best ADHD Supplement: Vitamin D
Approximately 40% of the US population has inadequate vitamin D levels. Further, research shows Vitamin D deficiency is greater in those with ADHD.
A 2020 clinical trial demonstrated that giving children a combination of Vitamin D3 and Magnesium led to improvements in ADHD symptoms.
Specifically, improvements were shown in the following ADHD symptoms:
- conduct or behavior problems,
- social interaction,
- anxiety
While magnesium supplementation alone improves ADHD symptoms, the research shows that a combination of Vitamin D and magnesium is even more effective.
The theory is that the two work together to support one another.
Recommended Vitamin D Supplement for ADHD
In our home, we take Upnourish Liposomal Vitamin D3 K2.
Because Vitamin D3 is fat-soluble, a liposomal form helps protect the D3 as it travels through the body.
Our functional medicine doctor tested my vitamin D levels recently and my levels are optimized beautifully.
Best ADHD Supplement Tip: Vitamin D
It’s important to supplement with Vitamin D3 and not D2. This is because Vitamin D3 has been shown to increase serum levels more quickly and for longer.
4. Best ADHD Supplement: Zinc
Zinc deficiency is connected to many neurological conditions including:
- seizures,
- depression,
- autism
Specific to ADHD, zinc is related to the manufacture of melatonin impacting dopamine levels.
In ADHD children with low zinc levels, zinc supplements improved the following ADHD symptoms.
- hyperactivity,
- impulsivity,
- and social challenges
It’s believed that zinc is involved in enzymatic reactions that increase brain chemicals such as dopamine.
Recommended Zinc Supplement
Zinc attaches to dopamine-reducing enzymes in the brain.
- BrainMD Neuro Zinc is an excellent formula that uses a new supplement form of zinc.
- Zinc Glycinate has been shown to have greater bioavailability and absorption.
5. Best ADHD Supplement: Iron
Low iron levels are related to ADHD and other behavioral issues. For example, in a randomized controlled trial, researchers sought to determine the role of iron supplementation in children with known iron deficiency.
Iron supplements were taken in conjunction with methylphenidate.
At the end of the study, parents reported significant improvements in ADHD symptoms with iron supplementation.
Recommended Iron Supplement for ADHD
Best ADHD Supplement Tip: Iron
Because too much iron can have adverse side effects, it’s a good idea to speak with your doctor before beginning iron supplementation.
6. Best ADHD Supplement: Ginkgo Biloba
There are several herbal remedies recognized for their impact on ADHD symptoms. One of those is ginkgo biloba.
In a small study, Ginkgo Biloba was studied as an alternative to prescription drugs like clonidine.
Clonidine is often prescribed to reduce frustration tolerance and aggression in ADHD.
The results of this study indicated that Ginkgo Biloba can help with the following ADHD symptoms.
- hyperactivity,
- inattention,
- and immaturity factors
Another study reported greater improvements in ADHD symptoms in children when Gingko Biloba was used in conjunction with standard ADHD methylphenidate treatment.
Recommended Ginkgo Biloba for ADHD
7. Best ADHD Supplement: Rhodiola Rosea
Rhodiola Rosea is another herbal supplement recommended to improve ADHD symptoms. Specifically, Rhodiola rosea supports:
- mental alertness levels,
- attention,
- and accuracy.
I take BrainMD Focus & Energy to improve these ADHD symptoms.
Recommended Rhodiola Rosea for ADHD
- BrainMD Focus & Energy includes the following natural ingredients:
- Rhodiola Rosea,
- Green Tea Extract (Contains the active ingredient L-theanine, an amino acid that improves sleep quality, mental focus, and attention)
- Ashwagandha (Herbal supplement that supports stress management, anxiety, and exhaustion)
Speak to a health expert about alternative treatments before starting different supplements.
Best ADHD Supplement Tip: Rhodiola Rosea
While these are natural ingredients, Rhodiola Rosea may be too stimulating for some children.
8. Best ADHD Supplement: Phosphatidylserine (PS)
Phosphatidylserine (PS) maintains the health and structure of our brain cells and greatly influences neurotransmitter functioning. PS plays a vital role in building mitochondria in brain cells, thus increasing mental energy levels.
Multiple clinical trials have shown that PS is one of the most effective nootropic supplements available. Specifically, Phosphatidylserine PS positively impacts:
- memory
- alertness
- mood
- focus
- anxiety
- stress and cortisol levels
- and other ADHD symptoms
One study tested the effects of supplementing with Phosphatidylserine on children with ADHD. The child participants had not been treated with ADHD medications. The findings of the study concluded:
Supplementation of 200 mg of PS administered for 2 months significantly improved ADHD symptoms and short-term auditory memory in children.
Recommended Phosphatidylserine (PS) for ADHD
- BrainMD NeuroPS
- Phosphatidylserine,
- BrainMD Attention Support contains a specific formulation for attention and includes:
- Phosphatidylserine,
- Maritime pine bark extract (Helps with cognitive decline, attention, and executive functions)
- Zinc,
- Magnesium,
- Vitamin B6,
- and Choline.
Again, discuss adding nutritional supplements with a qualified healthcare professional.
9. Best ADHD Supplement: Multivitamin
One of the best ways to support the immune system and brain health is a high-quality multivitamin. Specifically, it’s important to purchase from a reputable supplement manufacturer.
Dr. Daniel Amen is a respected double-board-certified psychiatrist. He’s one of the leading psychiatrists in ADHD who has pushed for brain imaging that studies blood flow in the brain. He passionately points out that psychiatry is the only medical profession that treats the organ without ever looking at it.
If we don’t look at the brain, we are unnecessarily flying blind, which can hurt the people entrusted to us to help.
Dr. Daniel Amen, The End of Mental Illness, p. 39
Like thousands of others, I’ve studied his research, read many of his books, and listened to his lectures. And I trust him. Because of this, I trust BrainMD products and have been using them for years for myself and my family.
The End of Mental Illness by Dr. Daniel Amen
- The End of Mental Illness: How Neuroscience Is Transforming Psychiatry and Helping Prevent or Revers
- Hardcover Book
- Amen, MD, Daniel G. (Author)
- English (Publication Language)
- 448 Pages – 03/03/2020 (Publication Date) – Tyndale Refresh (Publisher)
The End of Mental Illness by Dr. Daniel Amen is one of my top picks. It’s time to stop pathologizing and start equipping those we love with the tools they need to thrive.
Recommended Multivitamin for ADHD
In our home, we use Neurovite Plus multivitamins daily for brain health and ADHD symptoms.
Neurovite Plus multivitamin includes the following:
- Vitamin B Complex with multiple B vitamins, including B6 and B12
- Deficiencies in B6 are related to hyperactivity, aggression, and inattention
- B12 is an essential vitamin that can improve depression, sluggishness, and brain fog
- Vitamin C
- Studies show that the ADHD brain’s response to oxidative stress is impaired, which means that anti-oxidants such as vitamin C are essential.
- Essential minerals including magnesium and zinc
- Vitamin E
- Phosphatidylserine (PS)
If you or you’re child cannot swallow pills, BrainMD also makes a chewable version of Neurovite Plus for kids.
Best ADHD Supplement Tip: Vitamin C Timing
Take Vitamin C an hour prior to or an hour after taking ADHD medications as it can decrease the effectiveness of such medications.
10. Best ADHD Supplement: Choline
Choline, a water-soluble B vitamin, must be consumed in the diet, and can be found naturally in:
- eggs,
- fish,
- red meat,
- cruciferous veggies
- (broccoli, cabbage, cauliflower),
- quinoa
This compound is essential for the production of acetylcholine, a powerful neurotransmitter that supports the central nervous system (specifically, the brain).
Supplementing with choline improves cognition (thinking) as well as helps with mood.
Choline and Sensory Processing
Additionally, in a 2017 study, researchers found that concentrations of choline in the brain relate to one’s ability to tune out unnecessary sensory input.
(Meaning, there’s reason to believe that supplementing with choline can help increase attention and reduce distractibility and sensory overwhelm.)
Recommended Choline Supplement for ADHD
- Nutricost Citocholine
- We’ve been supplementing with Nutricost Citocholine for about two years now.
- BrainMD’s Attention Support
- Contains a combination of Choline, Magnesium, B6, Zinc, and PS
11. Best ADHD Supplement: Protein
Protein is an essential macronutrient to support protein synthesis for muscles. And not just the muscles that make you look buff, but also for smooth muscle in the heart and blood vessels.
Even more importantly, for those of us with ADHD, the amino acids found in protein are critical.
When you consume a clean source of protein, you provide the brain and body with the amino acids it needs to produce neurotransmitters such as dopamine and serotonin.
Dopamine is the neurotransmitter deficient in ADHD.
Supplement with Whey Protein
In one 2020 study, children were given a whey protein breakfast for 12 weeks. After 12 weeks, ADHD symptoms greatly improved compared to the control group.
However, there’s a big difference between grabbing a cheeseburger through a drive-through and consuming a clean source of protein.
Recommended Whey Protein Isolate Supplement for ADHD
In our home, our schedule is NUTS!
That’s why I need convenient on-the-go options. So we supplement our clean protein with a pure Whey Protein Isolate.
- Sneak it in baked goods or pancakes
- Make protein shakes with cocoa powder or frozen fruit
12. Best ADHD Supplement: L-Theanine
Speaking of protein and amino acids, L-theanine is one specific amino acid known for its calming properties.
L-theanine is believed to support focus and attention.
ADHD symptoms can look very similar to anxiety and the two often overlap. This makes supplementing with L-theanine useful for you or your child with an anxious type of ADHD.
Recommended L-Theanine Supplement for ADHD
- BrainMD L-Theanine Gummies
- For those who prefer a gummy, these grape-flavored ones are perfect.
- Nutricost L-Theanine
13. Best ADHD Supplement: L-Tyrosine
L-tyrosine is another amino acid that’s a precursor for the production of dopamine, the same neurotransmitter that stimulant ADHD medication aims to increase.
Benefits of L-Tyrosine
L-tyrosine is believed to offer many benefits for the ADHD brain, including improvements in:
- focus,
- cognition,
- working memory,
- and stress response
Recommended doses range from 500 to 1,000 mg per day.
Recommended L-Tyrosine Supplement for ADHD
- Thorne L-Tyrosine Capsules
- BrainMD L-Tyrosine
- 500 mg per capsule
14. Best ADHD Supplement: Ashwagandha
I recently started taking ashwagandha for a number of reasons.
One of the adult ADHD symptoms I was hoping to support with ashwagandha is my response to stress.
After years of chronic stress, my default stress response was out of hand. Additionally, emotional regulation is just one of the many executive functions that can be challenging for the ADHD brain.
After repeatedly hearing Dr. Stacy Sims recommend Ashwagandha as a way to support the stress response, I had to give it a try.
I’m so glad I did.
Ashwagandha is an adaptogen that builds up over time in the body. Eventually, it adapts to meet the needs of that body. As such, it’s been incredibly helpful for me.
Benefits of Ashwagandha
- Reduces stress response,
- Decreases cortisol levels in the blood,
- Improves insulin sensitivity,
- Supports women in the perimenopause and menopause years,
- Improves processing speed in children with ADHD
- Discuss with your child’s pediatrician*
Ashwagandha Supplement for ADHD
15. Best ADHD Supplement: NAC
N-acetyl-L-cysteine (NAC) is a compound of amino acids that converts to glutathione, one of the most powerful antioxidants.
NAC is a powerful anti-inflammatory that’s known for many benefits to the human body including:
- Immune health
- Mental health
- Helps with OCD-like focus that can be debilitating in ADHD and Autism
- Cognitive function
- Lung Health
- and so much more
Recommended NAC: Best Supplement for ADHD
In our home, several of my ADHD family members (including me) take 600 mg of NAC each morning.
16. Best ADHD Supplement: Bacopa monnieri
Bacopa monnieri is one of the herbal supplements on this list. It’s traditionally used in Ayurvedic medicine. As a nootropic, it supports brain function specifically by addressing:
- Memory
- Insomnia
- Attention
- Epilepsy
- Anxiety
- Stress response
Experts believe Bacopa monnieri works because of its influence on the neurotransmitters dopamine, serotonin, and acetylcholine. One 2013 meta-analysis found evidence supporting the idea that Bacopa may specifically improve the speed of attention.
When choosing a Bacaoba supplement, David Winston, a clinical herbalist and author of Adaptogens: Herbs for Strength, Stamina, and Stress Relief says this.
“Make sure the bacopa is organically grown because commercially grown bacopa can absorb… pollutants (especially lead and nitrates) from the water it grows in.”
Recommended Bacopa monnieri
Himalaya Organic Bacopa 750 mg is a quality organic supplement to improve a struggling attention span.
17. Best ADHD Supplement: Alpha GPC
If you’ve been searching for natural ADHD supplements for a while, you’ve surely heard of this next nootropic.
Alpha GPC (Alpha-Glycerylphosphorylcholine) is a type of choline supplement. It differs from other forms of choline in its ability to cross the blood-brain barrier.
According to Chris Masterjohn, Ph.D., Alpha GPC supplementation is 10 times more effective at boosting brain levels of acetylcholine than any other type of choline. Further, it boosts dopamine and serotonin levels as well.
As such, Alpha GPC can be one of the best dietary supplements for the ADHD brain.
What Does Acetylcholine Do for Focus?
Stanford’s Dr. Andrew Huberman describes the action of acetylcholine as “the direction in which one’s concentration and focus are placed.”
He then describes dopamine as the neurochemical that maintains a person’s focus in the direction acetylcholine places it.
Recommended Alpha GPC
In our home, three of us ADHDers take 600 mg of Toniiq Ultra High Purity Alpha GPC daily.
Chris Masterjohn’s Stack for Better Focus
A Note About Stimulant Medications for ADHD
Clinical studies have shown that central nervous system stimulant medications are effective in not only managing ADHD symptoms but also depressive symptoms.
A 2016 study on stimulant medication showed significant improvements in:
- Depressive symptoms,
- ADHD symptoms,
- Oppositional behaviors,
- Conduct disorder symptoms
Speak with your ADHD doctor about a holistic approach to your ADHD treatment.
As we’ve seen in earlier referenced research, pairing the best supplements with stimulant medications can lead to greater ADHD symptom support. For example, the following supplements appear to enhance the effectiveness of some ADHD medications.
In the end, stimulant medications can be a part of the holistic ADHD treatment plan. Just be aware of the potential negative side effects of ADHD medications so you can best protect yourself.
Learn more in 15 Signs Your ADHD Medication Dose May Be Too High.
17 Best ADHD Supplements Overview
- Omega-3 Fatty Acids:
- Magnesium:
- Vitamin D:
- Zinc:
- Iron:
- Ginkgo Biloba:
- Rhodiola Rosea:
- Phosphatidylserine (PS):
- Multivitamin:
- Choline:
- Whey Protein Isolate
- L-Theanine
- L-Tyrosine
- Ashwagandha
- N-acetyl-L-cysteine (NAC)
- Bacopa Monnieri
- Alpha GPC
Recap: 17 Best ADHD Supplements
A healthy diet plays an important role in our health. Supplements can fill in nutritional deficiencies while also supporting cognitive function and troubling ADHD symptoms.
We live in a day and age where we can take control of our health by learning. Friend, do your research and find a qualified healthcare professional with expertise in nutrition and alternative health to guide you.
One last thing. With so much negativity surrounding attention deficit hyperactivity disorder, here’s some encouragement.
The ADHD brain, like those without ADHD, can be a gift!
When you understand your ADHD brain and that of those you love, you’re better able to support it. The benefits of the ADHD brain include:
- hyperfocus
- energy
- creativity
- and more!
So, what do you think? Questions? Did I miss any of your favorite ADHD supplements?
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
Seek Professional Medical Advice
This is NOT medical advice. I’m not a doctor, but an educator with a passion for researching, learning, health, and supporting the neurodivergent community. As such, this is for educational purposes only. I encourage you to learn as much as you can by learning, reading, and seeking the insight of multiple experts. Please discuss your healthcare decisions with a trusted healthcare provider.
Hey there my son is 16 years old has been diagnosed with ADHD since he was 4 years old. Been put on several medications throughout his time. Obviously they worked for a few years then we would have to switch it up. But he is of age now where he says he doesn’t want to take them which I totally understand. My concern is school that’s my number one right now. I can handle the hyper problems. But all that you have listed do you take all of those vitamins or how does this work? Just asking for an opinion. Thank you so much for all the great information and your time
Ashley
If school cannot accommodate your child and help him learn to the best of his abilities with ADHD, then perhaps you should put your child first and homeschool him. Public school will destroy his emotional growth and perception of himself. Long term medication causes a HOST of issues when he becomes an adult. Do your research and help him learn control. Most importantly, teach him that having ADHD is not a problem. Best of luck.
Is there any one product that has most or all of these combined in them? I really do not want to try and give 17 different things to my 7yr old daily! also does time of day matter foe them?
Stephanie, This is such a complicated question. I completely agree that you shouldn’t start your child on 17 different ADHD supplements. Each person’s physiology is unique and it does take trial and error. I typically recommend speaking with your doctor about specifics. In my experience, we started with a quality omega-3 fish oil complex because of the benefits to the brain. We also started with a quality multivitamin. I like to start one supplement at a time to see how each one works. I know that’s not an easy answer. I will tell you that my entire family of ADHD kids and adults have taken all of these vitamins, minerals and supplements at different times and for different reasons. Its a journey for sure. Join us in the AHFAS facebook community for more! 🙂