Fish Oil & Beyond: Our Readers’ Most Popular Supplements for ADHD

The ADHD medications available today are, generally speaking, very effective at managing symptoms like impulsivity, hyperactivity, and inattention.¹ The American Academy of Pediatrics (AAP) recommends treating ADHD in children and adolescents aged 6 to 18 with FDA-approved medications, plus parent training in behavior modification and behavioral classroom interventions. Various research studies have found that “stimulant medications are most effective, and combined medication and psychosocial treatment is the most beneficial treatment option for most adult patients with ADHD.” All ADHD treatment decisions should be made in consultation and coordination with a licensed medical provider.

However, ADHD is a complex condition, and some adults with ADHD and caregivers of children with ADHD choose to take an integrative approach, supplementing medications with behavioral therapy, nutrition, exercise, and/or vitamins and minerals.

According to a 2023 ADDitude survey of more than 11,000 adults with ADHD and caregivers of children with the condition, half of the respondents said they had tried vitamins, minerals, or other supplements to treat their children or themselves. Of those respondents, 66% of adults and 55% of caregivers would recommend vitamins, minerals, or other supplements to help alleviate ADHD symptoms. Respondents said such approaches can “help bridge medication gaps,” “soften medication crashes,” and “support overall health.”

More than half of the 2,495 parents and 1,563 adults with ADHD who responded to a 2017 ADDitude survey said they had tried vitamins, minerals, or other supplements to treat their children or themselves.

The big question is: How well do supplements work?

Only about 12% of people surveyed by ADDitude in 2017 found them to be “very effective.” More than 40% of parents and more than a third of adults said they were either “not very effective” or “not at all effective.” Still, many respondents continued to take supplements or give them to their children, despite little evidence to support them as a solitary treatment.

[Buy This eBook: The ADDitude Guide to Treating ADHD Naturally]

Many of the parents and adults surveyed said they followed an integrative approach, combining stimulants or other medications with supplements. “We use them in conjunction with the Adderall and are seeing very positive results with the combination,” one parent noted in the 2017 ADDitude survey.

“In my practice, the combination of nutritional support with medications is probably the most common use,” says James Greenblatt, M.D., chief medical officer at Walden Behavioral Care in Waltham, Massachusetts.

Fish Oil for ADHD

By far, the most popular supplement among survey respondents in 2017 was fish oil, which nearly 80% of parents and more than 76% of adults had used to manage ADHD. Fish oil contains the polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are thought to influence the production and release of neurotransmitters — chemicals like serotonin and dopamine that help brain cells communicate. ² Research suggests that children with ADHD have lower omega-3 levels than do other kids their age.³

Reviews of studies on the impact of fatty acids on ADHD have found omega-3 and omega-6 supplements boost blood levels and moderately improve neural efficiency and improve cognitive performance. ^4, 5, ⁶

User reviews on omega-3s were mixed. One survey respondent said fish oil helps their son “with focus” and “makes him less distracted, better in school.” An adult wrote, “When I don’t take it, I feel really off.” But another parent “did not notice an effect at all and discontinued.”

Supplements come in capsules, as well as liquids and gummies for kids who are too young to swallow pills. Some kids balk at the fishy aftertaste or the fish burps these supplements can produce, which one parent complained led to a “daily morning battle of the wills.” One easy solution is to put the capsules in the freezer, says Sandy Newmark, M.D., director of Clinical Programs and integrative pediatrician at the UCSF Osher Center for Integrative Medicine. Freezing slows the rate at which the stomach breaks down the fish oil, which cuts down on the fishy aftertaste.

[Download: Free Guide to Health & Fitness: Lifestyle Changes for Adults with ADHD]

Magnesium, Zinc, and Iron for ADHD

Other popular supplements noted in the 2017 survey, included magnesium, vitamins B6 and C, zinc, and iron. Children with ADHD are more likely to be lacking in magnesium, zinc, and iron than their peers, which researchers say, might contribute to ADHD symptoms.⁷,

Another study published in the Journal of Child Psychology and Psychiatry found that children with ADHD who received zinc supplements showed reductions in hyperactivity and impulsivity compared to those receiving a placebo.⁸

Yet it’s unclear whether taking these supplements improves symptoms — especially in people who aren’t deficient. However, further research is needed to fully understand the role of zinc in ADHD and the potential benefits of zinc supplementation.

High levels of zinc may be dangerous. Have your doctor check your or your child’s zinc levels before starting a supplement. Zinc levels can be measured with a blood test.

Magnesium was the most popular of the three minerals among the 2017 ADDitude survey respondents. Nearly 29% of parents and almost 42% of adults had used it.

“Magnesium is not really good for attention and focus, but it is good for calming kids down,” Newmark says.⁹ He recommends it to help with sleep and to combat late afternoon hyperactivity when ADHD medications start to wear off. One adult found that magnesium “helps to tone down heart racing, hyperactivity, and stress/anxiety.” The main side effects of magnesium are diarrhea and belly pain.

Nearly 18% of parents and more than 26% of adults surveyed in 2017 said they’ve used zinc for ADHD symptoms. A deficiency of this mineral is more common in developing nations than it is in the United States, but people who are lacking may be more inattentive and jittery.¹⁰ A small Turkish study of more than 200 children with ADHD found improvements in attention and hyperactivity among kids who took zinc.¹¹ Adding zinc to stimulant drugs might enhance the treatment effect.¹² However, because researchers have used inconsistent amounts of zinc in studies, no real recommendations on the optimal dose exist.

Further research is needed to fully understand the role of zinc in ADHD and the potential benefits of zinc supplementation. High levels of zinc may be dangerous. Have your doctor check your or your child’s zinc levels before starting a supplement. Zinc levels can be measured with a blood test.

A  study published in the Archives of Pediatrics and Adolescent Medicine found that 84% of children with ADHD had significantly lower levels of iron, compared with 18% of kids without ADHD.¹³Greenblatt cautions that no one should take iron without first having their ferritin levels tested to make sure they are deficient. As of now, there’s no evidence to show that taking iron supplements helps anyone with normal stores of this mineral.

Some people find that minerals and vitamins work best when combined, although it then becomes difficult to tease out which ones actually work. One parent whose son takes a mix of zinc, iron, magnesium, and vitamins B6 and C said these supplements transformed their home from “chaos” to “one of calm and routine where everything runs smoothly.” “He was cooperative and more organized. It was like we had a different child,” she wrote.

Vitamins B6, C, and D

Nearly 23% of children and almost 42% of adults have tried vitamin B6 for ADHD, according to the 2017 survey. This vitamin is involved in the metabolism of polyunsaturated fatty acids, and the transmission of nerve impulses in the brain.¹⁴ One adult noted that taking B vitamins daily “helps me feel connected to my brain.”

Vitamin C was another popular supplement, according to ADDitude’s 2017 survey respondents, with more than 21% of children and 30% of adults having tried it. Research on this vitamin for ADHD is limited, but one study found that combining vitamin C and fatty acids (in the form of flax oil) reduced hyperactivity scores.¹⁵

Vitamin D is another common deficiency among children with ADHD.¹⁶ Greenblatt says it’s often missed in kids, but “not everyone should go out and take a lot of vitamin D.” Researchers are still trying to determine whether supplementation improves ADHD symptoms.

Melatonin for ADHD

Sleep issues are common in patients with ADHD. Up to 80% of kids with the condition have difficulty falling asleep or staying asleep throughout the night.¹⁷ Melatonin is a hormone naturally produced by the pineal gland in the brain that helps regulate sleep-wake cycles.

A French study found melatonin to help adults with sleep disorders and comorbidities, such as ADHD. ¹⁸ However, improvements in sleep from melatonin supplements may result from the placebo effect.

Tips for Trying Supplements

If you’re interested in trying supplements on your child or yourself, check with your pediatrician or primary care doctor first to ensure that it’s appropriate and you have the right dose. The majority of people surveyed — more than 60% — said they had researched and tried products without a doctor’s recommendation.

“Many supplements have side effects, may cause or worsen health problems, or interfere with prescription medications,” Newmark says. “Managing supplements and other integrative treatments requires expertise. Families should not do this on their own.”

Greenblatt suggests finding a doctor who is trained in integrative and functional medicine because not all pediatricians and primary care providers are well-versed in the use of supplements.

Whenever you use supplements for yourself or your child, do so thoughtfully. Some people surveyed didn’t see any measurable improvement but still stuck with the pills, figuring, “they can’t hurt.” One adult respondent said they “haven’t noticed a difference taking fish oil, magnesium, B6 for the last three years, but continue to take them because I keep reading that it’s beneficial.”

If supplements don’t seem to work after a few months, stop them. “That’s where focusing on nutrients and diet would be better,” Greenblatt says.

Also, use caution when choosing a supplement brand. The FDA doesn’t regulate nutritional products like it does drugs. Look to an independent organization like ConsumerLab.com, which checks to make sure that any ingredients the manufacturer claims are in the bottle are actually there.

Finally, watch for side effects. “People can have all sorts of reactions to supplements. Iron can cause stomachaches or constipation. Zinc can cause stomach upset,” Newmark says. “Whenever you start a supplement, you should pay attention.”

Supplements: Next Steps

• Download: Everyday Foods Filled with Omega-3s
• Listen: The Whole-Person Treatment Approach to ADHD
• Read: ADHD Treatments Scorecard from ADDitude Readers
• Read: Clever Ways to Hide the Taste of Kids’ Supplements

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share.

---

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

---

View Article Sources

Save

• Facebook
• Twitter
• Instagram
• Pinterest