Magnesium L Threonate (or magnesium citrate in those who can only take gummies) are the preparations that has been most studied and show the highest benefit for ADHD, cognition, mood, and anxiety.
Some small studies8 have shown that adding magnesium supplements decreases some symptoms of ADHD. Magnesium certainly helps with sleep and relaxation — big challenges for adults and children with ADHD — and should be discussed with your doctor. Baza, Farida El, et al.
Magnesium Threonate
This form of magnesium has impressive studies backing its use in mental health conditions and has evidence that it can cross the blood brain barrier.
Although children with ADHD may be more likely to have lower levels of vitamin D, zinc, magnesium, and iron, it cannot be stated that these lower levels caused ADHD. However, supplementing areas of deficiency may be a safe and justified intervention.
Magnesium malate -- Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production.
Autism. ADHD. Fortunately, studies show that magnesium repletion—restoring normal levels of the mineral—produces positive changes in mood and cognition, healthy eating behavior, healthy stress responses, better quality of sleep, and better efficacy of other modalities, such as medications.
Because of its dehydrating tendencies, stimulants may deplete your potassium stores. Other common nutrient deficiencies in patients with ADHD include vitamin D, zinc, and magnesium. Common stimulant prescriptions include Adderall, Vyvanse, Concerta, Metadate, and Ritalin.
Yes, deficiency can also impact behaviour!
Other symptoms of magnesium deficiency include moodiness (like irritability or hyperactivity), difficulty concentrating, insomnia, and anxiety (6). Studies have shown higher intakes of magnesium to be associated with improvements in the behaviours above (7).
A good ADHD diet is well-balanced, with a generous portion of fruits and vegetables paired with whole grains, healthy fats, and proteins. This diet ensures your nutritional needs are met and helps keep your mind and body in their best state. Keep in mind that research is ongoing in relation to ADHD and diet.
The answer depends on your individual needs and preferences. If you're looking to address constipation, magnesium citrate might be your best choice. If you're seeking relaxation and improved sleep, magnesium glycinate may be the better option.
The takeaway
Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms. If you are taking magnesium to address gut issues, the citrate form will be a better fit.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
But when should they be taken? Ideally, you should take magnesium at the same time every day, whether that's in the morning with your cup of coffee or in the evening right before you go to bed. The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most.
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your muscles. This product doesn't include any other added ingredients and is suitable for those seeking a supplement for both sleep and general use.
Studies show that some herbal medicines, like ginseng, ningdong, and bacopa, may help with ADHD symptoms. But more research is needed to find out how much you should take and how they might interact with your meds. Talk with your doctor before you go the herbal route.
How do you treat ADHD without medication? For adults with ADHD, cognitive behavioral therapies help to reduce distractibility and improve organizational skills. Also, teaching relaxation techniques such as deep breathing, meditation, and guided imagery is helpful.
Stimulants are the best-known and most widely used ADHD medications. Between 70-80% of children with ADHD have fewer ADHD symptoms when taking these fast-acting medications.