ADHD Supplements: Mechanisms of Action, Benefits, and References

While prescription medications are often the primary treatment for ADHD, some individuals seek additional or alternative support through dietary supplements. Here are some commonly used supplements for ADHD, their mechanisms of action, how they may help, and relevant references. Note: these are not medical recommendations and please consult with a doctor or a nutritionist before you take them.

1. Omega-3 Fatty Acids

• Common Sources: Fish oil, flaxseed oil, and algae oil

• Mechanism of Action: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for brain health. They help in maintaining cell membrane fluidity, improving neurotransmitter function, and reducing inflammation in the brain.

• Benefits: Improved cognitive function, enhanced attention, reduced impulsivity, and better emotional regulation. Studies have shown that children with ADHD may have lower levels of omega-3 fatty acids, and supplementation can help mitigate symptoms.

• Reference: Richardson, A. J., & Montgomery, P. (2005). The Oxford-Durham study: A randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder. Pediatrics, 115(5), 1360-1366.

2. Zinc

• Common Sources: Zinc gluconate, zinc sulfate, and zinc picolinate supplements

• Mechanism of Action: Zinc plays a crucial role in neurotransmitter function, fatty acid metabolism, and the regulation of dopamine, which is a key neurotransmitter involved in ADHD. It is also essential for overall brain health and immune function.

• Benefits: Improved attention, reduced hyperactivity and impulsivity. Some studies suggest that zinc deficiency may be linked to ADHD symptoms, and supplementation can help improve outcomes, particularly in individuals with low baseline zinc levels.

• Reference: Arnold, L. E., DiSilvestro, R. A., Bozzolo, H., Bozzolo, D. R., Crowl, L., Fernandez, S., ... & Mo, X. (2011). Zinc for ADHD: A randomized controlled trial of zinc sulfate as adjunctive therapy to conventional stimulant treatment. Journal of Child and Adolescent Psychopharmacology, 21(1), 1-7.

3. Iron

• Common Sources: Ferrous sulfate, ferrous gluconate, and ferrous fumarate supplements

• Mechanism of Action: Iron is vital for the production of dopamine, a neurotransmitter involved in attention and behavior regulation. It is also necessary for oxygen transport in the brain.

• Benefits: Improved attention and cognitive function. Low iron levels, particularly ferritin (a marker of iron stores), have been associated with more severe ADHD symptoms, and supplementation may help those with iron deficiency.

• Reference: Konofal, E., Lecendreux, M., Arnulf, I., & Mouren, M. C. (2004). Iron deficiency in children with attention-deficit/hyperactivity disorder. Archives of Pediatrics & Adolescent Medicine, 158(12), 1113-1115.

4. Magnesium

• Common Sources: Magnesium citrate, magnesium glycinate, and magnesium oxide supplements

• Mechanism of Action: Magnesium is involved in over 300 biochemical reactions in the body, including neurotransmitter release and nerve function. It plays a role in regulating attention, mood, and muscle relaxation.

• Benefits: Reduced hyperactivity, improved attention, and better emotional regulation. Some studies suggest that magnesium deficiency may be more common in children with ADHD, and supplementation can alleviate symptoms.

• Reference: Starobrat-Hermelin, B., & Kozielec, T. (1997). The effects of magnesium physiological supplementation on hyperactivity in children with ADHD. Magnesium Research, 10(2), 149-156.

5. Vitamin B6 (Pyridoxine)

• Common Sources: Vitamin B6 supplements, fortified foods, and dietary sources such as poultry, fish, and bananas

• Mechanism of Action: Vitamin B6 is essential for the synthesis of neurotransmitters such as serotonin, dopamine, and norepinephrine. It also supports brain development and function.

• Benefits: Improved attention, behavior, and emotional regulation. Vitamin B6 deficiency can affect neurotransmitter function, and supplementation can help improve ADHD symptoms in some individuals.

• Reference: Sadaf, J., & Zainab, S. (2013). Therapeutic effect of magnesium and vitamin B6 in children with ADHD. Pakistan Journal of Biological Sciences, 16(23), 1597-1600.

6. L-Carnitine

• Common Sources: L-carnitine supplements, red meat, and dairy products

• Mechanism of Action: L-Carnitine is involved in energy production and mitochondrial function. It helps transport fatty acids into the mitochondria, where they are burned for energy.

• Benefits: Improved behavior, reduced hyperactivity, and better attention. Some studies suggest that L-carnitine supplementation may help alleviate ADHD symptoms, particularly in hyperactive children.

• Reference: Lonsdale, D., & Shamberger, R. J. (2000). Red cell transketolase as an indicator of nutritional deficiency. Journal of Orthomolecular Medicine, 15(1), 3-8.

7. Ginkgo Biloba

• Common Sources: Ginkgo biloba supplements

• Mechanism of Action: Ginkgo biloba is believed to improve cognitive function by enhancing blood flow to the brain and exerting antioxidant effects. It may also influence neurotransmitter systems.

• Benefits: Improved attention, memory, and executive function. Some research suggests that ginkgo biloba can help manage ADHD symptoms, particularly inattention.

• Reference: Niederhofer, H., & Staffen, W. (2003). Methylphenidate vs. Ginkgo biloba in hyperactivity and inattention. Journal of Attention Disorders, 7(2), 69-71.

8. Rhodiola Rosea

• Common Sources: Rhodiola rosea supplements

• Mechanism of Action: Rhodiola rosea is an adaptogen that helps the body adapt to stress. It is believed to enhance cognitive function by reducing fatigue and improving mood and concentration.

• Benefits: Improved attention, reduced fatigue, and better emotional regulation. It can help enhance overall cognitive performance and resilience to stress.

• Reference: Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G., & Wagner, H. (2000). Rhodiola rosea in stress-induced fatigue—a double-blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine, 7(5), 365-371.

9. Vitamin D

• Common Sources: Vitamin D supplements, sunlight exposure, fortified foods, fatty fish

• Mechanism of Action: Vitamin D plays a crucial role in brain development and function. It influences the production of neurotrophins, which are essential for the survival and growth of neurons, and modulates the immune system.

• Benefits: Improved cognitive function, better mood regulation, and enhanced attention. Some studies suggest that vitamin D deficiency may be associated with ADHD, and supplementation can help improve symptoms.

• Reference: Goksugur, S. B., Goksugur, N., Koc, A., Kilinc, M. Z., & Karakucuk, S. (2014). Vitamin D status in children with attention-deficit-hyperactivity disorder. Pediatrics International, 56(4), 515-519.

10. Probiotics

• Common Sources: Probiotic supplements, fermented foods like yogurt, kefir, sauerkraut, kimchi

• Mechanism of Action: Probiotics help maintain a healthy gut microbiome, which is linked to brain function and behavior through the gut-brain axis. They can modulate the immune response and reduce inflammation, potentially impacting neurotransmitter function.

• Benefits: Improved gut health, better mood regulation, and enhanced cognitive function. Some research indicates that gut health can influence ADHD symptoms, and probiotics may offer supportive benefits.

• Reference: Pärtty, A., & Kalliomäki, M. (2017). Probiotics and the psychoneuroimmunological treatment of anxiety and depression: A narrative review. Nutrients, 9(6), 605.

11. Phosphatidylserine

• Common Sources: Phosphatidylserine supplements, soybeans, white beans, egg yolks, liver

• Mechanism of Action: Phosphatidylserine is a phospholipid that is vital for cell membrane function in the brain. It plays a role in neurotransmission and supports cognitive processes such as memory and attention.

• Benefits: Enhanced attention, improved memory, and better cognitive function. Some studies suggest that phosphatidylserine supplementation can help reduce ADHD symptoms.

• Reference: Hirayama, S., Terasawa, K., Rabeler, R., Hirayama, T., & Inoue, T. (2014). The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: A randomised, double-blind, placebo-controlled clinical trial. Journal of Human Nutrition and Dietetics, 27(1), 46-53.

12. GABA (Gamma-Aminobutyric Acid)

• Common Sources: GABA supplements, foods that promote GABA production like green tea, fermented foods

• Mechanism of Action: GABA is an inhibitory neurotransmitter that reduces neuronal excitability throughout the nervous system. It plays a role in calming the brain and reducing anxiety.

• Benefits: Improved relaxation, reduced anxiety, and better emotional regulation. Supplementation with GABA can help manage hyperactivity and impulsivity in individuals with ADHD.

• Reference: Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors, 26(3), 201-208.

13. N-Acetylcysteine (NAC)

• Common Sources: NAC supplements

• Mechanism of Action: NAC is a precursor to glutathione, a powerful antioxidant that helps reduce oxidative stress and inflammation in the brain. It also influences glutamate levels, a neurotransmitter involved in learning and memory.

• Benefits: Reduced oxidative stress, improved mood regulation, and enhanced cognitive function. NAC has been shown to help with behavioral regulation in individuals with ADHD.

• Reference: Hardan, A. Y., Fung, L. K., Libove, R. A., Obukhanych, T. V., Nair, S., Herzenberg, L. A., ... & Herzenberg, L. A. (2012). A randomized controlled pilot trial of oral N-acetylcysteine in children with autism. Biological Psychiatry, 71(11), 956-961.

14. L-Theanine

• Common Sources: L-theanine supplements, green tea

• Mechanism of Action: L-Theanine is an amino acid that promotes relaxation without sedation by increasing levels of GABA, dopamine, and serotonin in the brain. It also helps improve alpha brain wave activity, associated with a relaxed but alert mental state.

• Benefits: Reduced anxiety, improved focus, and better sleep quality. L-Theanine can help manage stress and enhance cognitive performance in individuals with ADHD.

• Reference: Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological Psychology, 74(1), 39-45.

15. Pycnogenol

• Common Sources: Pycnogenol supplements, extracted from the bark of the French maritime pine tree

• Mechanism of Action: Pycnogenol is a powerful antioxidant that reduces oxidative stress and inflammation. It also enhances nitric oxide production, improving blood flow and brain function.

• Benefits: Improved attention, reduced hyperactivity, and better cognitive function. Some studies suggest that Pycnogenol supplementation can help alleviate ADHD symptoms.

• Reference: Trebatická, J., Kopasová, S., Hradecná, Z., Čeklovský, M., Rohdewald, P., & Škoda, D. (2006). Treatment of ADHD with French maritime pine bark extract, Pycnogenol®. European Child & Adolescent Psychiatry, 15(6), 329-335.

16. Inositol

• Common Sources: Inositol supplements, fruits, beans, grains, and nuts

• Mechanism of Action: Inositol is a sugar alcohol that plays a role in cell membrane health and the modulation of neurotransmitter systems, particularly serotonin and dopamine pathways.

• Benefits: Improved attention, reduced anxiety, and better mood regulation. Inositol can help alleviate symptoms of ADHD, particularly those related to emotional regulation and anxiety.

• Reference: Levine, J., Barak, Y., Kofman, O., & Belmaker, R. H. (1995). Follow-up and relapse analysis of an inositol study of depression. Israel Journal of Psychiatry and Related Sciences, 32(1), 14-21.

17. Tyrosine

• Common Sources: Tyrosine supplements, dairy products, meats, fish, nuts, and seeds

• Mechanism of Action: Tyrosine is an amino acid precursor to dopamine and norepinephrine, neurotransmitters that play a crucial role in attention and behavior regulation.

• Benefits: Improved attention, enhanced focus, and better stress response. Tyrosine supplementation can support the production of neurotransmitters and help manage ADHD symptoms.

• Reference: Neri, D. F., Wiegmann, D., Stanny, R. R., Shappell, S. A., McCardie, A., & McKay, D. L. (1995). The effects of tyrosine on cognitive performance during extended wakefulness. Aviation, Space, and Environmental Medicine, 66(4), 313-319.

18. Bacopa Monnieri

• Common Sources: Bacopa monnieri supplements, also known as Brahmi

• Mechanism of Action: Bacopa monnieri is an herb that has been shown to enhance cognitive function by improving synaptic communication, reducing oxidative stress, and modulating neurotransmitter levels.

• Benefits: Improved memory, attention, and cognitive function. Bacopa monnieri can help reduce symptoms of ADHD and enhance overall mental performance.

• Reference: Calabrese, C., Gregory, W. L., Leo, M., Kraemer, D., Bone, K., & Oken, B. (2008). Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: A randomized, double-blind, placebo-controlled trial. Journal of Alternative and Complementary Medicine, 14(6), 707-713.

19. Ashwagandha

• Common Sources: Ashwagandha supplements, also known as Withania somnifera

• Mechanism of Action: Ashwagandha is an adaptogen that helps the body manage stress. It modulates cortisol levels and supports neurotransmitter balance, which can improve mental clarity and reduce anxiety.

• Benefits: Reduced stress and anxiety, improved attention, and better emotional regulation. Ashwagandha can help manage ADHD symptoms by enhancing resilience to stress and improving cognitive function.

• Reference: Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.