3 Important Nutrients & Supplements to Improve ADHD Symptoms Naturally

Magnesium

Magnesium is responsible for over 300 enzyme reactions and is found in all of your tissues but mostly in your muscles, bones, and BRAIN!

Common Symptoms of Magnesium Deficiency

Sensitivity to noise, anxiety & panic, poor sleep, irritability, restlessness, hyperactivity, mood dysregulation, tics, and stimming behaviors.

Foods high in magnesium

Pumpkin seeds, chia seeds, almonds, cooked/boiled spinach, cashews, black beans, cooked brown rice, and baked potato with skin.

Omega-3 Fatty Acids

The brain carries about 60% of weight as fats and that is a major clue that healthy fats are important for pediatric brain health. Omega-3 fatty acids are essential fatty acids which are important for brain structure & function, eye function (which is important to focus on school work & other activities), mood stability, attention, focus, learning, and memory.

Common Symptoms of Omega-3 Fatty Acid Deficiency

Difficulty with focus & concentration, meltdowns, aggressions, learning difficulties, global developmental delays, vision processing problems, hyperactivity, & mood swings.

Foods high in Omega-3 Fatty Acids

Salmon, tuna, mackerel, sardines, flaxseed, chia seeds, and walnuts.

Vitamin D

This may seem like an unusual nutrient for ADHD but Vitamin D has many benefits for mental health and digestive health. Vitamin D is a hormone which has a wide array of effects on immune function, brain development, and neurotransmitter production (hello, dopamine aka feel good hormones)! Benefits of improving Vitamin D levels include a positive impact on emotional regulation, peer relationships, and behavior. 

Common Symptoms of Vitamin D Deficiency

Depressed mood, irritability, anxiety, frequent illness, muscle cramps, fatigue, and defiance. 

Foods high in Vitamin D

Salmon & fatty fish like trout or mackarel, sardines, shrimp, white mushrooms, eggs, liver, cow’s milk, and cheese. 

Now you may be wondering, how can I get my child to eat some of these foods?! That is a great question. Food is medicine and ideally our children would obtain all of their nutrients from whole food sources. It can take time to get children to try new foods and even then they may not reach appropriate levels of these nutrients to see the amazing benefits. The sad truth is that even with the most varied diet, many of our children do not meet their optimal nutritional needs with food alone. When working with clients, I take a personalized approach and provide individualized supplement dosing recommendations taking into consideration the child’s unique health history, symptoms, and lab work. There is no one size fits all when it comes to your child’s health and I work with families and healthcare providers to find the solution that meets the needs of each individual child. Let’s connect to see how we can best support your child using natural strategies and a holistic approach!