Brenda Khan
Attention-deficit disorder (ADD), also known as attention-deficit hyperactivity disorder (ADHD), is commonly treated with stimulant medications. However, these medications often come with side effects, and some people are unable to take them due to other medical conditions. As a result, many people are seeking effective natural treatments for ADD/ADHD. Research suggests that supplementing treatment with a healthy diet, regular exercise, and time in nature may also be helpful for managing symptoms. A balanced diet full of fresh, whole, and minimally processed foods is recommended, with some sources suggesting specific nutrients such as omega-3 fatty acids, vitamin B6, vitamin D, and zinc may be particularly beneficial for ADD/ADHD. Additionally, natural treatments such as cognitive behavioural therapy (CBT), exposure to nature, and scheduling modifications can help alleviate symptoms.
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What You'll Learn
Omega-3 fatty acids and fish oil supplements
Omega-3 fatty acids are a type of polyunsaturated fat called PUFAs, which are important for brain health and cognitive function. They are believed to be beneficial for people with ADD/ADHD, particularly in improving attention, impulsivity, and hyperactivity.
There are two active compounds in omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). DHA is linked to brain activity in people with ADHD, and low levels of DHA have been connected to disorderly brain activity. A study by Hawkey et al. in 2014 also explored the link between omega-3 fatty acids and ADHD, including blood level analysis.
Research has shown that supplementing the diet with omega-3s can help reduce hyperactivity in people with ADHD. A study by researchers at Oregon Health & Science University analyzed 16 studies on ADHD and omega-3s, finding that omega-3 supplements consistently reduced hyperactivity. This led the researchers to conclude that there is "sufficient evidence to consider omega-3 fatty acids as a possible supplement to established [medication and behavioural] therapies" for ADHD.
The best sources of omega-3s are fatty fish and fish oil supplements. However, one source notes that the latest research indicates that taking fish oil supplements does not appear to improve ADHD symptoms. It is important to consult a healthcare professional before starting any new supplements.
In addition to fish oil supplements, omega-3 fatty acids can be found in flax oil, vitamin C, and in small amounts in soybeans, canola oil, and green leafy vegetables.
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Vitamin B6-rich foods
While medication and therapy are the first-line treatments for ADD, also known as ADHD, there are also natural strategies that can help treat the condition. Research shows that people with ADD/ADHD often have nutritional deficiencies, including low levels of vitamin D, zinc, ferritin, and magnesium. Taking supplements can help replenish these important nutrients.
Vitamin B6 is one of eight B vitamins necessary for vital bodily functions. A vitamin B6 deficiency can cause serious health problems, especially in children, and negatively affect the central nervous system. It is always best to take in your vitamins through food.
- Milk: One cup of cow or goat's milk provides 5% of the recommended daily value of vitamin B6. Milk is also a good source of vitamin B12 and calcium.
- Eggs: Two eggs provide 10% of the recommended daily value of vitamin B6, as well as protein and other nutrients.
- Meat: Beef, including hamburger and steak, provides significant amounts of protein and other nutrients, including vitamin B6. Opting for grass-fed and lean beef can help reduce the amount of fat in your diet.
- Legumes: Legumes such as chickpeas supply significant amounts of vitamin B6 per serving, along with fiber and protein.
- Carrots: One medium carrot stick provides as much vitamin B6 as a glass of milk. Carrots can be eaten raw, cooked, or liquefied in a smoothie or juice.
- Avocados: Avocados are high in vitamins B6 and C, as well as fiber and healthy fats.
In addition to vitamin B6-rich foods, a healthy, balanced diet with complex carbohydrates, and regular exercise can also help manage ADD/ADHD symptoms.
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Exercise and time outdoors
Exercise and spending time outdoors are beneficial for treating ADD/ADHD. Research shows that exercising outdoors can alleviate symptoms of ADHD for both adults and children.
Exercising outdoors in nature can reduce ADHD symptoms more than exercising indoors. It is recommended to do aerobic exercise, which is any activity that gets your heart pounding and raises your heart rate for a sustained period, such as 30 to 40 minutes. Aerobic exercise creates new pathways in the brain and releases chemicals that help with attention and clear thinking.
Martial arts, such as karate, taekwondo, jiu-jitsu, and judo, are excellent for bringing together the mind and body and improving self-control. Joining a team sport, such as softball or soccer, provides the benefits of physical exercise and the added advantage of social interaction, which can improve self-esteem and communication skills.
Interval training can also be beneficial for individuals with ADHD. This involves alternating between moderate and intense activity levels, such as running at a comfortable pace for five minutes and then sprinting for one minute. It is essential to consult a physician or fitness expert to determine your maximum heart rate and safely incorporate interval training into your routine.
Exercising outdoors can be a powerful tool for managing ADD/ADHD symptoms and improving overall well-being. It is important to find an activity that suits your lifestyle and to maintain consistency.
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Reduced sugar and processed food intake
While medication is the most common treatment for ADD/ADHD, it is not the only option. Research suggests that supplementing treatment with a healthy diet, regular exercise, and time in nature may also be helpful for managing symptoms.
Reducing sugar and processed food intake is one way to help treat ADD/ADHD naturally. A diet of low or non-processed foods and minimal sugar is recommended for people with ADD/ADHD. This is because some studies suggest that certain additives like sodium benzoate and other food colourings and preservatives might contribute to symptoms associated with ADD/ADHD. These additives are found in carbonated beverages, salad dressings, fruit juice products, bread crumbs, cereals, candy, and soft drinks.
A balanced diet full of fresh, whole, and minimally processed foods is good for overall health. For people with Type 3: Over-Focused ADD, a balanced diet with more complex carbohydrates is recommended. This is because people with Type 3 ADD have lower levels of dopamine, and a diet with more complex carbohydrates can help increase these levels.
In addition to reducing sugar and processed food intake, it is also important to incorporate foods that are rich in nutrients that are integral to treating symptoms of ADD/ADHD. For example, vitamin B6 is known for its role in the production of serotonin, norepinephrine, and dopamine in the brain. B vitamins play a role in the production of these chemicals, which can be integral to treating symptoms of ADD/ADHD.
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Caffeine in moderation
Caffeine is a natural stimulant that can help improve focus, alertness, and energy. It is found in coffee, tea, chocolate, soda, and other foods. Caffeine can be beneficial for people with ADD as it stimulates the body's central nervous system and boosts the brain's production of dopamine, a neurochemical that controls the ability to focus and maintain concentration. Dopamine levels in the brain must be within a narrow margin for a person to be able to focus on their work. However, people with ADD have lower levels of dopamine, and caffeine can help increase these levels.
While caffeine can be beneficial for people with ADD, it is important to consume it in moderation. Excessive caffeine consumption can lead to negative side effects such as sleep disturbances, increased anxiety, irritability, mood changes, nausea, and stomach pains. These side effects can be more pronounced in individuals taking stimulant medications for ADD, as caffeine intensifies the effects of these medications. Therefore, it is recommended to limit caffeine intake when taking stimulant medications to avoid adverse reactions.
The Food and Drug Administration (FDA) defines the maximum safe amount of caffeine for healthy adults as 400 milligrams per day, which is roughly equivalent to four or five cups of coffee. However, this amount may vary for individuals with ADD, especially if they are taking medications. It is important to note that caffeine should not be used as a replacement for prescribed ADD treatments and medications but rather as a complementary approach.
Additionally, it is important to be mindful of the sources of caffeine consumption. Caffeinated beverages with high added sugar content, such as energy drinks, should be avoided as excessive sugar consumption can contribute to various health issues. Instead, opt for beverages with less added sugar and artificial flavorings when consuming caffeine. Furthermore, individuals with ADD should limit caffeine consumption in the evening or late at night to prevent sleep disturbances, as adequate sleep is crucial for managing ADD symptoms.
In conclusion, while caffeine in moderation can be beneficial for individuals with ADD by improving focus and alertness, it should be complemented with other natural approaches and prescribed treatments. It is always recommended to consult with a healthcare professional before incorporating caffeine or making any changes to your treatment plan.
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Frequently asked questions
Natural treatments for ADD include dietary changes, supplements, and lifestyle changes. It is recommended that you speak with an ADD specialist about your options so that you can create a tailored treatment plan.
It is recommended to eat a balanced diet full of fresh, whole, and minimally processed foods. A diet rich in B vitamins, such as vitamin B6, is beneficial as it helps maintain a healthy nervous system. It is also suggested that people with ADD may have nutritional deficiencies, including low levels of vitamin D, zinc, ferritin, and magnesium, so taking supplements may be beneficial.
Omega-3 fatty acid supplements are beneficial for symptoms related to ADD, such as attention, impulsivity, and hyperactivity.
Regular exercise and spending time outdoors in green spaces are natural treatments that can help manage ADD symptoms. Creating a structured daily routine and setting alarms and calendar reminders can also help with focus and reduce impulsive behaviour.
