Allies against ADHD: Suitable supplements

Dietary supplements such as omega-3 fatty acids can be very helpful for ADHD. A compilation of the 6 most important candidates – and their effects on the human body.

Dietary supplements are designed to supplement the normal diet with nutrients that are often missing (or in short supply). They contain vitamins, minerals, fatty acids, or amino acids that might be insufficiently absorbed from normal food. Some also contain plant or animal extracts that offer health benefits. The following six supplements have a very special relationship to ADHD.

1. Omega fatty acids: Vital for the brain and body

Omega fatty acids are polyunsaturated fatty acids that are essential for various functions in the human body and brain. They are particularly found in the cell membranes of brain and nerve cells and play a crucial role in the structure and function of these cells.

The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are particularly important. DHA is essential for the structure of nerve cell membranes and optimal brain function, which also affects learning and concentration. EPA, on the other hand, primarily has anti-inflammatory effects.

Several studies indicate a reduced level of omega-3 fatty acids in the blood of people with ADHD . Supplementation with omega-3 fatty acids can therefore significantly improve the symptoms of ADHD. For example, taking 180 mg of DHA and 270 mg of EPA daily improved attention and memory in 70 percent of affected children in one large-scale study. It was even found that taking omega-3 fatty acids was almost half as effective as using the ADHD medication methylphenidate (Ritalin) , but with significantly fewer side effects. Therefore, omega fatty acids should play a significant role in the treatment of ADHD.

2. Vitamin D: Often too scarce in ADHD children

Vitamin D is an essential, fat-soluble vitamin that plays a diverse role in the human body. It is best known for its key role in bone metabolism, where it promotes the absorption of calcium and phosphate from the digestive tract and supports their integration into the bone structure. This is essential for bone mineralization and general bone health. Furthermore, vitamin D is involved in a variety of other metabolic processes, including protein synthesis and the regulation of various genes.

Vitamin D is particularly important in the context of ADHD. Several scientific studies indicate that children with ADHD have, on average, lower vitamin D concentrations than children without this diagnosis. This could indicate that a vitamin D deficiency contributes to the development or exacerbation of ADHD symptoms. For example, a study conducted in Qatar between 2011 and 2013, which included 1,331 healthy children and 1,331 children diagnosed with ADHD, found that children with ADHD had significantly lower vitamin D levels than the healthy control group.

Despite the increasing diagnosis of ADHD in industrialized countries, there are concerns about the true prevalence of this disorder in children. Treatment with potent medications is often initiated before alternative approaches are considered. Given the evidence regarding the association between vitamin D and ADHD, vitamin D supplementation may represent a promising alternative or complementary treatment option, especially in cases of diagnosed deficiency of this important vitamin.

3. Magnesium: The mineral of inner balance

Magnesium is an essential mineral that performs numerous vital functions in the human body. It is essential for muscle contraction, communication between nerve cells, heart rhythm, and the formation of bones and teeth — and plays a crucial role in the body's production of energy from food and the transmission of nerve signals.

Interestingly, research shows a significant link between magnesium and ADHD. Minerals are known to be essential for the formation and optimal function of neurotransmitters, and magnesium is arguably a key element in this equation. In particular , it plays an important role in the transmission of dopamine and serotonin in the brain , two neurotransmitters whose function is often disrupted in ADHD. Furthermore, magnesium is essential for energy metabolism and proper circulation.

Scientific studies have shown that ADHD patients often have a magnesium deficiency. Although the effectiveness of magnesium supplements in treating ADHD has not yet been conclusively proven, initial studies investigating magnesium in combination with vitamin D have shown positive results. However, a blood magnesium status check is necessary before comprehensive supplementation. This is especially important if ADHD medications containing the active ingredient dexamphetamine (e.g., Vyvanse) are already being taken, as these can increase blood magnesium levels.

4. Zinc: An important neurotransmitter regulator

Zinc is an essential trace element required for the function of over 300 enzymes in the body. It plays an important role in the immune system, DNA synthesis, cell division, and growth. In the context of ADHD, zinc is particularly interesting because it is involved in the regulation of neurotransmitters — and in particular, influences the activity of dopamine in the brain.

Studies have shown that children with ADHD often have lower zinc levels compared to children without the condition . This suggests that zinc deficiency may play a role in the development of ADHD symptoms. A 2004 study showed that zinc supplementation can improve ADHD symptoms, especially when combined with conventional medication. Another study showed that zinc supplementation can improve the effectiveness of stimulant medications in treating ADHD.

Caution is advised here, too, as a zinc overdose can lead to side effects such as nausea, vomiting, loss of appetite, and headaches. However, a doctor's assessment of zinc status is essential before supplementing.

5. B vitamins: Involved in the construction of neurotransmitters for the brain

The B vitamins are a group of water-soluble vitamins that are essential for the human body and fulfill a variety of functions. These include supporting metabolism, maintaining the health of the nervous system, preventing mental fatigue, and participating in blood formation and oxygen supply. In particular , B vitamins, such as vitamin B6, contribute to the formation of messenger substances (neurotransmitters) that are responsible for signal exchange in the nervous system . They are therefore central to cognitive functions, i.e., the ability to think and solve problems.

Vitamin B6 is particularly important for metabolism in nerve cells and plays a role in the function of the neurotransmitters dopamine and serotonin. It contributes to energy production and the transmission of nerve signals. Vitamin B6 deficiency has been found to be more common in adults with ADHD, and low levels of vitamins B2, B6, and B9 have been found to be more likely to be associated with an ADHD diagnosis . Interestingly, the severity of the deficiency was found to correlate with the severity of ADHD symptoms.

Preliminary studies in both children and adults suggest that targeted vitamin B6 supplementation may help normalize serotonin levels and improve the attention deficits often observed in ADHD. However, further studies are needed to determine whether vitamin B6 improves symptoms in all individuals. Nevertheless, individuals with ADHD should ensure adequate vitamin B6 intake to avoid deficiency and potentially alleviate their symptoms.

6. Iron: Essential trace element, also for dopamine

Iron is an essential trace element that fulfills several key functions in the human body. It plays a key role in the formation of red blood cells and hemoglobin, the red blood pigment that facilitates oxygen transport throughout the body. Low iron reserves can slow the oxygen supply to the body. Iron also plays an important role in the formation of immune cells and energy absorption.

Iron is particularly important in the context of ADHD. Iron is a relevant cofactor of the enzyme tyrosine hydroxylase, which is a limiting factor in the synthesis of dopamine , a neurotransmitter whose function is often impaired in ADHD. Iron deficiency can lead to a decrease in the density and activity of the dopamine transporter, resulting in increased dopamine concentrations outside the cell. Furthermore, iron deficiency can cause a decrease in dopamine receptor density in important parts of the brain, such as the striatum.

Studies have shown a link between ADHD and reduced iron levels in the body. For example, MRI scans have revealed reduced iron levels in the thalamus of ADHD patients . This suggests that ADHD patients are often iron deficient. Iron supplementation could therefore help alleviate ADHD symptoms, particularly because of its influence on dopamine production and function in the brain. However, iron supplementation must be administered under medical supervision .