ADHD Food supplements: Which Nutrients really help?
- Michaela Newsom
- Feb 1
- 8 min read
Updated: Jun 17
Key Takeaways
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Table of Contents
ADHD Food supplements: Looking beyond the brain
ADHD is often viewed as a behavioural or neurological condition. While the brain is certainly involved, growing research suggests that nutrition, metabolism, immune function, gut health and energy production may all influence how ADHD symptoms present.
As a functional medicine practitioner, I frequently see children and adults whose difficulties with focus, impulsivity, emotional regulation and mental energy are accompanied by nutritional insufficiencies, digestive problems, blood sugar instability or chronic inflammation.
This does not mean ADHD is caused by a nutrient deficiency. ADHD is a complex neurodevelopmental condition with strong genetic influences. However, nutritional status may affect the severity of symptoms and influence how well the brain functions day-to-day.
This is where targeted ADHD food supplements may play a supportive role.
Can Nutritional Deficiencies Affect ADHD Symptoms?
The brain requires a constant supply of nutrients to:
Produce neurotransmitters such as dopamine and norepinephrine
Generate cellular energy (ATP)
Build healthy brain cell membranes
Regulate inflammation
Support communication between neurons
Maintain attention, memory and executive function
Several studies have identified lower levels of specific nutrients in individuals with ADHD, particularly omega-3 fatty acids, zinc, iron, magnesium and vitamin D.
When these nutrients are insufficient, brain cells may struggle to communicate efficiently, potentially worsening symptoms such as:
Poor concentration
Hyperactivity
Impulsivity
Emotional dysregulation
Anxiety
Sleep difficulties
Brain fog
Omega-3 fats
Omega-3 fats play direct roles in brain structure, brain chemistry and communication between brain cells and are the most extensively researched ADHD food supplements. While omega-3s are not a treatment or cure for ADHD, they can support underlying brain processes that influence attention, emotional regulation and behaviour. Multiple meta-ananlyses have demonstrated modest but clinically meaningful improvements in attention, hyperactivity and impulsivity following omega-3 supplementation.
What Are Omega-3 Fats?
Omega-3 fats are essential fats that must come from the diet. The two most important omega-3s for brain function are:
DHA (docosahexaenoic acid) – primarily structural and helps maintain membrane structure
EPA (eicosapentaenoic acid) – primarily regulatory and regulates inflammation and neurotransmitter signalling.
Both are found mainly in oily fish such as salmon, sardines and mackerel, with smaller contributions from plant foods that the body can partially convert.
Food sources
Food sources of omega-3s include:
Oily fish (1–2 servings per week) - to avoid high intakes of mercury, consume smaller oily fish, such as salmon, mackerel, anchovies, sardines and herrings.
Fish roe
Flaxseed, chia seeds and walnuts (supportive but less potent)
Supplement Considerations
When intake from food is limited, supplements may be considered under professional guidance. Research suggests that formulations containing both DHA and EPA, often with a slightly higher EPA content, may be most relevant for ADHD.
Look for:
concentrated fish oil
EPA ratio approximately 2:1 or higher
Third party tested products
Dosing will depend on individual needs (which can be assessed through a blood test) but are typically 1-3g of EPA daily.
Zinc
Zinc is essential for dopamine production and receptor function.
Dopamine is heavily involved in attention, motivation, reward processing and executive function—areas commonly affected in ADHD.
Research has found lower zinc levels in some children and adults with ADHD, and supplementation may improve symptom severity, particularly when deficiency is present.
Food sources include:
Oysters
Red meat
Lamb
Pumpkin seeds
Cashews
Eggs
Supplement considerations
The most bioavailable forms include:
Zinc picolinate
Zinc bisgylcinate
Zinc citrate
Avoid zinc oxide as this is generally less well absorbed.
However, when supplementing with minerals it is important to consider the impact on other minerals. Supplementing with zinc may lower copper levels. Copper is essential for dopamine metabolism as well as iron availability.
Iron
Iron plays a crucial role in dopamine synthesis.
Low iron stores, particularly low ferritin, have been associated with increased ADHD symptom severity and sleep disturbances.
Children with ADHD frequently demonstrate lower ferritin levels compared to controls, even when haemoglobin remains normal.
Food sources include:
Red meat
Liver
Shellfish
Sardines
Dark poultry meat
Supplement considerations:
Iron should not be supplemented without first testing. Testing should consider a full iron panel as well as ceruloplasmin and copper status as these can impact the availability of iron at a cellular level.
The best folerated form is iron bisglycinate as it is gentler on the stomach. Note that Ferrous sulphate is poorly absorbed and can cause gastrointestinal distress.
Vitamin D
Vitamin D functions more like a hormone than a vitamin.
Vitamin D receptors are distributed throughout the brain, including areas involved in attention, learning and executive function.
Low vitamin D levels have been repeatedly associated with ADHD and poorer cognitive performance. This maybe due to its role in:
Dopamine signalling
Immune regulation
Neurodevelopment
Inflammation
Food sources include:
Egg yolks
Oily fish
Liver
UV-exposed mushrooms
However, it is very difficult to get adequate vitamin D from the diet. The best source of vitamin D is from contact of sunshine on the skin, taking care to limit exposure to avoid burning.
Supplement considerations:
Choose vitamin D3 (cholecalciferol) and preferably combined with vitamin K2.
Magnesium
Magnesium is involved in more than 300 enzymatic reactions. However, it is rapidly depleted by stress and often intake is inadequate to meet requirements.
Within the brain it helps regulate:
Nervous system excitability
Stress responses
Sleep quality
Neurotransmitter function
Low magnesium may contribute to:
Restlessness
Irritability
Anxiety
Poor sleep
Difficulty concentrating
Food sources include:
Pumpkin seeds
Almonds
Cashews
Cocoa
Leafy greens
Supplements considerations:
The different forms of magnesium of magnesium, have different effects on the body. For calming and sleep support the best forms of magnesium are:
Magneisum glycinate
Magnesium taurate
Magnesium threonate
Inositol
Inositol is a vitamin-like compound involved in cellular signalling.
It supports communication between brain cells and may influence serotonin, dopamine and GABA pathways.
Research in ADHD is limited, but emerging evidence suggests potential benefits for:
Emotional regulation
Anxiety
Mood stability
Executive function
Food sources include:
Citrus fruits
Beans
Wholegrains
Nuts
Supplement considerations
Typically this is given as myo-inositol which is usually in a soluble, powdered form that can be added to drinks.
Probiotics
Research into the gut-brain axis has exploded in recent years and research increaisngly supports a role for gut health in neurodevelopmental conditions such as ADHD. Certain gut bacteria produce compounds involved in dopamine and serotonin metabolism. In clinic we often see children with ADHD also strugggling with digestive issues.
Food sources:
Live yoghurt
Kefir
Sauerkraut
Kimchi
Fermented vegetables
Supplement considerations:
It is early days for research into probiotics and evidence suggests that benefits maybe strain specific. Look for multi-strain products containing species such as:
L. rhamnosus
L. plantarum
B. longum
B. bifidum
However, it is important to consider the whole clinical picture as some strains may increase histamine and are therefore not suitable for individuals with symptoms of histamine overload.
OPC's (Oligomeric Proanthcyanidins)
An exciting , emerging area of reasearch, OPCs are powerful plant compounds found in grape seeds, pine bark, berries and cocoa. They possess potent antioxidant and anti-inflammatory properties. Because oxidative stress often appears elevated in some individuals with ADHD, OPCs may help support neuronal health and protect brain tissue from inflammatory damage. In addiiton, they have been shown to modulate brainwaves - calming brain activity.
Early studies with French maritime pine bark have shown improvements in attention and hyperactivity.
Supplement considerations:
As this is a relatively new area of reasearch, currently French maritime pine bark and standardised grape seed extract have the strongest evidence.
Lithium
Lithium is best known as treatment for psychiatric disorders however trace amounts are found in food and water. Emerging research suggests that nutiritonal levels of lithium (<5mg/day) may support mood regulation, impulse control and emotional resilience.
Lithium influences dopamine and glutamate signalling while promoting neurotrophic factors that support brain health.
Food sources:
Mineral water
Vegetables
Grains
Legumes
Supplement considerations:
Lithium should never be supplemented without the supervision of a medical practiioner, however lithium orotate has been shown to be benefical.
The Bottom Line
Food supplements can be incredibly helpful to support individuals with ADHD and reduce symptom severity. However, due to the complexity of the condition and the interactions between nutrients, it is highly advisable to seek a qualified health practitioner who can assess nutrient status via testing and create a bespoke plan for you.
If this is of interest to you, please book a compliementary call using the link below.
Frequently Asked Questions
What is the best supplement for ADHD?
Omega-3 fish oil currently has the strongest evidence base, particularly products high in EPA.
Can supplements replace ADHD medication?
No. Supplements should be viewed as supportive tools rather than replacements for prescribed treatment unless advised otherwise by a healthcare professional.
How long do ADHD supplements take to work?
Most studies show benefits emerging after 8-16 weeks, particularly with omega-3 supplementation.
Should children with ADHD take supplements?
Potentially, but supplementation should be tailored to the individual and ideally guided by a qualified healthcare practitioner.
Can nutritional deficiencies mimic ADHD?
Certain deficiencies, including iron, zinc, vitamin D and magnesium insufficiency, can contribute to symptoms that overlap with ADHD, including poor concentration, fatigue and irritability.
Is it worth testing nutrient levels before supplementing?
Yes. Testing can help identify specific deficiencies and avoid unnecessary supplementation.
References and Further Reading
Arnold LE, DiSilvestro RA. Zinc in attention-deficit/hyperactivity disorder. Journal of Child and Adolescent Psychopharmacology. 2005.
Bloch MH, Qawasmi A. Omega-3 fatty acid supplementation for the treatment of children with ADHD symptoms: systematic review and meta-analysis. Journal of the American Academy of Child & Adolescent Psychiatry. 2011.
Chang JPC, Su KP, Mondelli V, Pariante CM. Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder. Neuropsychopharmacology. 2018.
Cortese S, Angriman M, Lecendreux M et al. Iron and attention deficit/hyperactivity disorder. Sleep Medicine Reviews. 2012.
Derakhshanpour F, Vakili MA, Farsi A et al. Role of vitamin D in ADHD. Journal of Clinical Diagnostic Research. 2020.
Faraone SV, Banaschewski T, Coghill D et al. The World Federation of ADHD International Consensus Statement. Neuroscience & Biobehavioral Reviews. 2021.
Gallelli L, Avenoso T, Falcone D et al. Effects of acetyl-L-carnitine and micronutrients on ADHD symptoms. Clinical Therapeutics. 2010.
Johnstone JM, Hughes ZA, Goldenberg JZ et al. Gut microbiota and ADHD. Nutrients. 2022.
Katz G, Durst R, Zislin Y et al. Trace elements and ADHD. Journal of Neural Transmission. 2008.
Kidd PM. Attention deficit/hyperactivity disorder (ADHD) in children: rationale for integrative management. Alternative Medicine Review. 2000.
Pelsser LM, Frankena K, Toorman J et al. Diet and ADHD: review of evidence. Nutrients. 2017.
Rucklidge JJ, Johnstone JM, Harrison R et al. Micronutrients reduce stress and improve mood and attention. British Journal of Psychiatry Open. 2019.
Sarris J, Logan AC, Akbaraly TN et al. Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry. 2015.
Stevens LJ, Zentall SS, Deck JL et al. Essential fatty acid metabolism in boys with ADHD. American Journal of Clinical Nutrition. 1995.
Trebatická J, Kopasová S, Hradecná Z et al. Treatment of ADHD with French maritime pine bark extract. European Child & Adolescent Psychiatry. 2006.
Wang LJ, Yu YH, Fu ML et al. Dietary profiles, nutritional biochemistry and ADHD. Progress in Neuro-Psychopharmacology & Biological Psychiatry. 2018.
About The Author
Michaela Newsom, Registered Nutrtitional Therapist, mBANT, rCNHC
Michaela is a women’s health expert with a specialist interest in the impact of menopause on the female brain. Her mission is to empower women to optimise their cognitive function and mental wellbeing throughout life with a special focus on the challenges that take place during perimenopause, menopause and beyond.
With a Postgraduate qualification in Personalised Nutrition and advanced Functional medicine training with IFM and the Kharrizian Institute Michaela has expertise spanning hormones, brain health, cognitive function and mood disorders.
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