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Attention Deficit Hyperactivity Disorder (ADHD) is a brain condition that affects an individual's ability to focus and concentrate. Some people show signs of hyperactivity along with other symptoms. Once diagnosed, medical treatment is necessary. However, you may alleviate symptoms using natural therapies. See 'When should you consider trying this therapy?' in the following section to learn when it's worth considering natural remedies for treating ADHD.
Steps
Receive the Diagnosis
Determine if you exhibit the symptoms of inattention associated with ADHD. To receive an accurate diagnosis, an individual with ADHD must display at least five symptoms (in adults) and six symptoms (in children 16 and under) across different contexts for a minimum of six months. The symptoms may not align with an individual's developmental level and are considered disruptive to normal functioning in work, social settings, or school. Symptoms of ADHD (with signs of inattention) include:
- Making careless mistakes or overlooking details
- Difficulty focusing (on tasks, games)
- Appearing not to listen when spoken to
- Failure to complete tasks (homework, chores, work-related activities); easily distracted
- Struggling to organize tasks
- Avoiding tasks requiring sustained attention (such as doing classwork)
- Inability to keep track of or frequently misplacing keys, documents, tools, etc.
- Easily losing focus
- Frequently forgetting things
Determine if you exhibit hyperactive/impulsive symptoms of ADHD. Some symptoms may be considered 'disruptive' in the diagnosis process. Check if you have at least five symptoms (in adults) or six symptoms (in children 16 and under) across multiple settings for more than six months:
- Restlessness, fidgeting, tapping hands or feet
- Feeling restless
- Struggling with sedentary or quiet activities
- 'Hyperactive' like being 'motor-driven'
- Talking excessively
- Blurting out answers before questions are finished
- Struggling to wait your turn
- Interrupting others, intruding on conversations or games
Determine if you have combined type ADHD. Some individuals with ADHD experience both inattention and hyperactive/impulsive symptoms. If you have at least five symptoms (in adults) or six symptoms (in children 16 and under) from both categories, you may exhibit combined-type ADHD symptoms.
Seek a mental health professional's diagnosis. After assessing your ADHD symptoms, consult with a mental health professional for an official diagnosis.
- The mental health expert will also determine whether your symptoms might be better explained by another mental health disorder or attributed to a different condition.
Ask the mental health expert about other disorders. Diagnosing ADHD is challenging, and for every five people diagnosed with ADHD, one will also receive a diagnosis of another serious disorder (depression and bipolar disorder are common comorbid conditions). One-third of children with ADHD also exhibit behavioral disorders (conduct disorder, oppositional defiant disorder). ADHD is also often associated with impairments and anxiety.
Organize your approach
Use a daily planner. Organizing and maintaining a regular routine will help you keep track of daily activities and projects. You should buy a planner with plenty of space for notes.
- Look at the schedule for the next day before going to bed. This will help you plan ahead and know what tasks need to be completed.
Break down large projects into smaller tasks. Focusing on the big picture can feel overwhelming. It's better to divide large projects into manageable parts for easier completion.
- Make a to-do list. Then, write out the steps to complete the entire project. Check off each item as it's finished.
Declutter your space. A messy environment can contribute to stress and distractions. Clear out items that are cluttering up shelves and your workspace.
- Dispose of junk mail and remove your name from mailing lists for catalogs and credit card offers.
- Check online bank statements instead of receiving paper copies.
Designate a spot for important items. You may feel overwhelmed if you're always searching for your keys or wallet. Choose a specific spot, like a wall nook near the door, to keep your keys organized.
Change your diet
Eat complex carbohydrates to boost serotonin levels. People with ADHD often have lower levels of serotonin and dopamine than usual. Many try adjusting their diet to counteract these deficiencies. Experts recommend a diet rich in complex carbohydrates to raise serotonin levels, which can improve mood, sleep, and appetite.
- Avoid simple carbohydrates (sugar, honey, jelly, candy, soda, etc.) that cause a rapid spike in serotonin. Instead, choose complex carbs like whole grains, leafy vegetables, starchy vegetables, and legumes. These act as 'slow-release' energy sources.
Enhance focus by increasing protein intake. A high-protein diet that includes a variety of proteins throughout the day can help maintain high dopamine levels. This will improve your ability to concentrate.
- Proteins include meat, fish, nuts, and various foods that are twice as valuable as complex carbs: beans and legumes.
Opt for omega-3 fatty acids. ADHD experts recommend avoiding 'bad fats' like trans fats found in fried foods, sandwiches, and pizza. Instead, choose omega-3 fatty acids from salmon, walnuts, avocados, and other foods. These support brain health, and some studies suggest they may also help alleviate ADHD symptoms. These foods can help reduce hyperactivity and improve organizational skills.
Experiment with eliminating certain foods. Some studies suggest that removing wheat, dairy, processed foods, sugar, additives, and colorings (especially red dye) can positively affect the behavior of children with ADHD. While not everyone is willing or able to follow through with this process, some trials may lead to improvements and noticeable differences.
- Although sugar and food coloring are often thought to negatively impact people with ADHD, rigorous research has not proven a clear link. However, sugar is a source of empty calories, and food coloring is commonly found in processed foods, so reducing or eliminating these substances may improve overall health.
Consult your doctor about dietary changes. Ensure that any major dietary adjustments are guided by your doctor, including changes involving vitamins and supplements. Ask about possible interactions that could negatively affect ADHD medications.
- Your doctor may recommend certain supplement dosages and warn you about potential side effects. For example, melatonin may improve sleep in ADHD patients but could also lead to vivid, disturbing dreams.
Seek Support
Consult a specialist mental health therapist. Therapy can be very beneficial for adults with ADHD. This form of treatment helps individuals accept themselves while also providing strategies for improving their condition.
- Cognitive Behavioral Therapy (CBT) has been shown to help many ADHD patients by addressing core issues such as time management and organizational problems.
- You may also want to encourage family members to meet with a therapist. This can serve as a safe space for family members to express their frustrations in a healthy way and work through issues with professional guidance.
Join a support group. Several organizations offer both individual support and opportunities for connecting with others. Support groups may meet online or in person to share challenges and solutions. Look online for local support groups in your area.
Explore online resources. Numerous online sources offer information, encouragement, and support for individuals with ADHD and their families. Some resources include:
- Attention Deficit Disorder Association (ADDA) provides information through its website, webinars, and newsletters. They also offer one-on-one support and conferences for adults with ADHD.
- Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD), founded in 1987, has over 12,000 members. This organization offers information, training, and advocacy for people with ADHD and those who care for them.
- ADDitude Magazine is a free online resource offering information, strategies, and support for both adults and children with ADHD, as well as parents of children with ADHD.
- ADHD & You provides resources for adults with ADHD, parents of children with ADHD, teachers, and healthcare providers who work with those affected by ADHD. This includes video resources for educators and guidelines for school staff to better support ADHD students.
Build a support network. People with ADHD need to learn how to recognize and manage stress before it becomes overwhelming and leads to anxiety, depression, or even substance abuse. Create a list of individuals you can call on for help when facing difficult situations.
Change Your Lifestyle
Spend more time outdoors. Experts suggest there is a connection between spending time in nature and reducing the effects of ADHD. When attempting to focus on a task for an extended period, neurotransmitters in the prefrontal cortex begin to deplete. Taking breaks from intense focus can help replenish these neurotransmitters. The most effective therapy is to go outside, forcing you to pause and reset your concentration.
Get enough sleep. Poor sleep habits can worsen ADHD symptoms, while a good night’s sleep can have the opposite effect. Try to establish a consistent sleep routine by going to bed and waking up at the same time every day. Adults need 7-8 hours of sleep per night, while children need 10-11 hours.
- Avoid screens (laptops, tablets, phones, etc.) for at least 15-20 minutes before bed. The stimulation from screens can interfere with your ability to fall asleep.
Start your morning with exercise. Low serotonin levels can exacerbate certain ADHD symptoms. Exercise can help boost serotonin levels.
- Try morning runs, cycling to work or school, or walking your dog around the neighborhood.
Limit screen time. Brain chemicals are produced through activity and internal stimulation. Spending too much time in front of screens can hinder the production of these essential brain chemicals.
- Limit screen time to just one hour a day, including TV, video games, smartphones, the internet, tablets, etc. Instead, use this time to read, do homework, play outside, or socialize with friends and family.
Try Natural Supplements
Consult with a doctor first. Before using any herbal supplements to treat ADHD, it's essential to speak with your doctor, as even natural remedies and herbs can have adverse effects on your condition or interact with prescription medications. If your doctor approves, you may consider the following remedies.
- Always consult a pediatrician before using any herbal treatments for children. Many herbs are not safe for children or must be used under strict medical supervision.
Drink herbal teas. Several herbs are known to promote relaxation and calm. Some have been shown to reduce feelings of stress and anxiety. You can find the following herbs in tea form:
- Chamomile. This herb is known for its calming effects and can be consumed as tea. However, chamomile can cause allergic reactions for those allergic to ragweed. People with hormone-related conditions, such as certain cancers, should always consult a doctor before using chamomile.
- Valerian root. Valerian can help alleviate anxiety and restlessness. It can be consumed as tea, supplements, or tincture. Valerian may interact with pain medications or other drugs.
- Lemon balm. Another calming herb, lemon balm can help reduce feelings of anxiety and restlessness. It can be consumed as tea or in capsule form. It may interact with pain medications or HIV treatments.
- Passionflower. Passionflower is commonly used to soothe anxiety. It can be consumed as tea, extract, or tincture. Pregnant or breastfeeding women should avoid using passionflower. This herb may also interact with certain medications, including monoamine oxidase inhibitors (MAOIs) and blood thinners.
Increase your zinc intake. Some studies suggest that seafood, poultry, fortified cereals, and other zinc-rich foods, or zinc supplements, are associated with reduced hyperactivity and impulsivity in ADHD individuals.
Take ginseng and ginkgo biloba to enhance focus. Some studies suggest that ginseng and ginkgo biloba may benefit those with ADHD by improving attention and concentration. These herbs stimulate cognitive function in the brain.
- Do not give Asian ginseng or American ginseng to children without first consulting a pediatrician. Ginseng should not be used for children without medical supervision.
- Do not give ginkgo biloba to children without consulting a pediatrician beforehand, as this herb is generally not recommended for children. Pregnant and breastfeeding women should avoid ginkgo biloba. People with diabetes should consult a doctor before use.
Try using pycnogenol to reduce hyperactivity. Pycnogenol is an extract derived from the bark of French maritime pine trees. When taken in capsule form, this extract may help enhance concentration, reduce hyperactivity, and improve hand-eye coordination.
Consider using green oats as a herbal remedy. Also known as wild oat extract, green oats are believed to improve focus, reduce anxiety, and calm the nervous system. This herb is available in capsule form at health food stores.
Avoid St. John’s Wort. St. John’s Wort is a popular natural supplement often used to treat conditions such as anxiety and depression. There is limited scientific evidence suggesting that this supplement has any noticeable impact on ADHD symptoms. On the other hand, numerous studies show that it does not have significant benefits for ADHD.
- St. John’s Wort may actually worsen ADHD symptoms in some individuals. It can also exacerbate depression or bipolar disorder.
When should you try this therapy?
Consult with a doctor before trying natural therapies. Even if your child shows signs of ADHD, it's important to visit a doctor for an official diagnosis before attempting self-treatment. Effective ADHD treatment often combines medication and behavioral therapy, and natural remedies should be used as complementary, not alternative, treatments.
- Your doctor will help diagnose and recommend appropriate natural therapies based on your specific health condition.
- Consulting with a doctor is especially crucial when treating ADHD in children and teenagers, as many supplements may not be safe for adolescents.
Prioritize dietary and lifestyle changes over natural therapies. While many natural herbs and supplements are generally safe for most adults (and sometimes for teenagers), the safest approach to managing ADHD remains through lifestyle modifications and improving your diet from mild to moderate levels. This is because herbal supplements carry a higher risk of side effects and negative interactions.
- Try adjusting your lifestyle and diet before considering supplements. If you see no improvement after several weeks of changes, then you may explore herbal remedies.
- Work on organizing habits, improving your sleep routine, and reducing screen time. Increasing physical activity and improving diet can also be beneficial, but be sure to consult with a doctor before making major changes.
- Social support is also incredibly valuable. A mental health professional can offer guidance, but formal support groups and personal networks can also help alleviate symptoms.
Research potential drug interactions before taking supplements. If you are currently on any medication or about to start treatment, it’s important to talk to your doctor or do thorough research to identify whether any herbal therapies or supplements could interact negatively with your current medication. If you are not taking medication, or if a herbal remedy does not interact with your current prescriptions, you can consider using it.
- Some medications may have adverse interactions with herbal supplements, including stimulants, blood thinners, anticonvulsants, sleep aids, antidepressants, blood pressure medications, diabetes treatments, statins, contraceptives, antifungal drugs, barbiturates (a type of pain reliever with relaxing and sedative effects), benzodiazepines (a class of tranquilizers), antihistamines, anesthesia, drugs metabolized by the liver, thyroid medications, HIV treatments, aspirin, calcium channel blockers, immunosuppressants, and diuretics.
Be cautious if you have other health conditions. Most supplements are safe as long as you don’t have any other health conditions besides ADHD. However, if you have other medical issues or special considerations like pregnancy, make sure that the supplement you take won’t worsen your health condition.
- If you are pregnant, planning to become pregnant, or breastfeeding, consult with your doctor before taking any natural supplements or herbs.
- Chamomile is generally safe but may worsen asthma. You may also be allergic to chamomile if you are allergic to daisies, ragweed, or pollen.
- People with high blood pressure, bipolar disorder, autoimmune diseases, or a history of breast cancer should avoid ginseng.
- Do not use Ginkgo Biloba if you have epilepsy or diabetes.
- Pycnogenol may not be safe for people with autoimmune disorders, bleeding issues, or diabetes.
Use natural therapies in moderation. Even if herbal treatments can be used safely, it’s important to follow recommended dosages to reduce the risk of digestive issues, drowsiness, or other side effects. Additionally, some natural supplements should only be taken for limited periods unless advised otherwise by a doctor.
- Drinking very strong chamomile tea may cause vomiting.
- Use valerian root for no longer than a month or passionflower for up to two months. Pycnogenol is typically considered safe for use up to one year at doses between 50 to 450 mg per day.
