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.
But not just any magnesium supplement will do—magnesium L-threonate is the form used in studies because it has the ability to cross the blood-brain barrier to effectively increase magnesium levels in the brain.
In the present study, supplementation with Vitamin D and magnesium in children with ADHD decreased conduct problems, social problems, and anxiety/shy scores compared with placebo intake, however, did not affect psychosomatic problems scores, significantly.
People with ADHD often lack magnesium and zinc and supplement of these vitamins may improve hyperactivity, impulsivity, attention and memory. Several studies have shown that, at large, people with ADHD have less magnesium (Mg) and zinc (Zn) in their bodies than the control groups that don't have ADHD.
People with ADHD have higher chances of being nutrient deficient than the average person. People with ADHD are twice as likely to suffer iron-deficiency anemia compared to members of the general population. 78.4% of children with ADHD are deficient in vitamin D compared to 48% of children without ADHD.
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.
Fish Oil and Omega-3s for ADHD
This is the most common supplement used by patients with ADHD. Why? Studies show that omega-3 fatty acids (with high doses of EPA) are modestly effective in treating ADHD in children.
In addition to removing refined sugar from the diet, avoiding artificial food dyes, and providing healthy food, pediatrician Ralph Campbell, MD, recommends a vitamin B complex supplement be given with breakfast, an additional 100 mg of B6 at another meal, and 200 mg or more of magnesium per day for ADHD children (13).
While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate. Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
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.
Magnesium acetyl taurate, also known as magnesium acetyl taurinate, is a brain-friendly form of magnesium that's been shown to help the mind relax and encourage feelings of calmness.
Only magnesium L-threonate increases brain magnesium levels, even when compared to magnesium citrate, glycinate, gluconate, malate, and chloride. Boosting brain magnesium levels, particularly with the use of magnesium L-threonate, may have profound benefits on mood.
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.
Foods rich in protein — lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products — can have beneficial effects on ADHD symptoms. Protein-rich foods are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other.
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.
Exercise and physical activity
Generally, regular exercise is essential in maintaining good health and improving mood. But it can be even more rewarding for an ADHD brain as it significantly increases dopamine levels. A3-month study indicated that practicing yoga for at least an hour daily increases dopamine.
Supplements and Vitamins for ADHD Focus
Vitamins — particularly zinc, iron, Vitamin C, Vitamin B, and magnesium — are critical to healthy brain function. Experts recommend that people should strive to eat well-balanced meals and maintain healthy levels of these key nutrients, experts say.
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.
Most importantly for ADHD, the brain is compromised. Too little magnesium weakens the brain because the mineral plays a key role in the formation of neurotransmitters, chemicals that help send messages between brain cells. The end result of a magnesium deficiency can be…poor concentration… irritability and anxiety…