ADHD is a common clinical diagnosis in children, with peak diagnosis between 8 and 10 years old. In fact, three of the drugs used to treat ADHD (Concerta, Strattera, and Adderall) are among the top five (ranked by spending) prescribed to children in the U.S. (1 pg 43). Boys are three times more likely to be diagnosed than girls. ADHD is not an acute diagnosis, but rather a chronic one, which requires ongoing management for the child to function optimally in both school, social, and home settings. The drugs used to treat ADHD often have unwanted side effects such as decreased appetite, insomnia/thrashing in sleep, stomachaches, headaches, anxiety, depression, delayed growth, rebound (irritability when mediation wears off), and tics. These side effects can often lead to more problems than ADHD symptoms do, and many parents look for an alternate route to assist their child in learning to manage their ADHD.
In addition to exercise, particularly cross-midline exercises that build balance and coordination, nutrition can be a safe way to manage some of the symptoms seen in children with ADHD. Although the brain is less than 5% of the body’s weight, it uses 20% of the body’s energy supply, which means it needs a constant supply of beneficial vitamins, minerals, amino acids, and energy sources. In an ideal world, these would come directly from diet, but for those who do not eat a well rounded diet, supplements can be useful.
Magnesium
Magnesium supplements are particularly helpful in children with ADHD that are excitable, easily stressed, or worriers (1 pg 46). These symptoms of ADHD can be directly related to both quality and quantity of sleep. Many children with ADHD may sleep 9-12 hours per night, but the quality of sleep may be very poor, never allowing the child to enter full sleep cycles. Their circadian rhythm is then disrupted, leading to agitation. Magnesium allows for more restful sleep by causing relaxation of the skeletal muscles, as well as regulating cortisol, supporting the thyroid (which is responsible or a variety of hormonal pathways), and activating Vitamin D. Many children with ADHD also suffer from constipation, and magnesium brings water into the bowels, allowing for smoother bowel movements.
Vitamin D
ADHD is an inflammatory condition; it has recently been shown that Vitamin D aids in activating the anti-inflammatory pathways within our body, while inhibiting pro-inflammatory cells (2). Raising Vitamin D3 to a serum level of 80-90 is desirable. Reaching and maintaining this level is fairly easy to do with time spent outside in the sun, and a daily Vitamin D3 supplement particularly in the winter time.
Iron
Iron deficiency can interfere with memory, concentration, behavior, and both physical and mental performance (1 pg 46). Cooking with cast iron, and using a Lucky Iron Fish, are great ways to add iron to the diet without risking constipation issues by over supplementing. Making sure your child is consuming enough B12 in order to absorb the iron they’re taking in, is also essential.
B Vitamins
B vitamins are essential cofactors in the production of neurotransmitters, such as serotonin, dopamine, and norepinephrine. A lack of these neurotransmitters can equate to depression, anxiety, restless sleep, and general agitation. B vitamins come in various forms as supplements. The active form used in the body is the methylated form, particularly regarding B12 and Folate. If a non-methylated variation is taken in, such as cyanocobalamin or folic acid, the body must methylate it prior to being able to use it in a number of pathways, particularly those involving detoxification. MTHFR mutations lead to an inability to properly methylate B vitamins, leading to a buildup of homocysteine and leading to inflammation. It has recently been shown that there is likely a relationship between MTHFR polymorphisms, particularly the A198C mutation, and ADHD3. When supplementing with B vitamins, its important to consider using only methylated forms.
Omega-3 Fatty Acids
Low levels of omega-3 fatty acids have been linked to ADHD and behavioral problems in both children and adults1 pg45. Supplementing with fish oil can raise levels of EPA and DHA, and decrease depression, anxiety, impulsivity, and aggression. Although flax seeds, walnuts, and leafy greens contain alpha-linolenic acids (ALA), the body only converts about 5-10% of ALA consumed into the useful forms of EPA and DHA (1pg45-46). Eating wild caught sardines, salmon, or mackerel twice weekly, or taking a supplement daily are the best ways to reach adequate levels of Omega-3 fatty acids.
