Like many people with ADHD, I was diagnosed at a fairly young age and prescribed medication to manage my symptoms. However, I very quickly found that medication didn't work for me, and I began to explore natural alternatives to manage my ADHD symptoms. It is also important to note that the medication prescribed for ADHD is extremely serious in its potential for adverse effects and personal abuse. ADHD is known to be misdiagnosed and our one size fits all approach of prescribing amphetamines for children is an issue I will discuss in more detail in another blog post. After years of experimentation, research, and trial and error, I've discovered the most effective natural remedies for ADHD that have worked for me. In this blog post, I'll share my personal experience and research on the top ten most proven natural remedies for ADHD.
- Mindfulness Meditation:
Mindfulness meditation is a powerful tool for reducing ADHD symptoms. A study conducted at the University of California, Los Angeles (UCLA) found that mindfulness meditation can increase focus and attention in adults with ADHD. Additionally, a systematic review of 11 studies on mindfulness meditation and ADHD found that it improved symptoms of inattention, hyperactivity, and impulsivity.
- Exercise:
Exercise has been shown to be an effective natural remedy for ADHD. A study published in the Journal of Attention Disorders found that exercise reduced symptoms of ADHD in children. Exercise also promotes the release of endorphins, which can improve mood and reduce stress, which are often triggers for ADHD symptoms.
- Omega-3 Fatty Acids:
Omega-3 fatty acids are essential nutrients found in fatty fish, such as salmon and sardines. A study published in the Journal of Child Neurology found that omega-3 fatty acids improved symptoms of ADHD in children. Additionally, a meta-analysis of 10 studies found that omega-3 fatty acid supplementation improved symptoms of inattention and hyperactivity in children and adolescents with ADHD.
- Probiotics:
Probiotics are beneficial bacteria that live in our gut. A study published in the Journal of Child Psychology and Psychiatry found that probiotics reduced symptoms of hyperactivity and impulsivity in children with ADHD. Probiotics can be found in fermented foods such as yogurt, kefir, and sauerkraut, or can be taken as a supplement.
- Mindful Breathing:
Mindful breathing is a simple but effective natural remedy for ADHD. A study published in the Journal of Attention Disorders found that mindful breathing reduced symptoms of ADHD in children. Mindful breathing can be practiced anywhere, anytime, and involves taking slow, deep breaths while focusing on the sensations of the breath.
- Vitamin D:
Vitamin D is an essential nutrient that plays a role in brain function. A study published in the Journal of Child Psychology and Psychiatry found that children with ADHD had lower levels of vitamin D compared to children without ADHD. Additionally, a meta-analysis of seven studies found that vitamin D supplementation improved symptoms of inattention and hyperactivity in children with ADHD.
- Zinc:
Zinc is a mineral that plays a role in brain function. A study published in the Journal of Child Neurology found that zinc supplementation improved symptoms of inattention and hyperactivity in children with ADHD. Additionally, a meta-analysis of seven studies found that zinc supplementation improved symptoms of inattention in children with ADHD.
- Green Tea:
Green tea contains an amino acid called L-theanine, which has been shown to improve focus and attention. A study published in the Journal of Medicinal Food found that L-theanine improved cognitive function and reduced symptoms of ADHD in children. Green tea can be consumed as a beverage, or L-theanine can be taken as a supplement.
- Ginkgo Biloba:
Ginkgo Biloba is an herb that has been used for centuries in traditional Chinese medicine. A study published in the Journal of Psychiatry and Neuroscience found that ginkgo biloba improved symptoms of inattention and hyperactivity in children with ADHD. Additionally, a meta-analysis of six studies found that ginkgo biloba improved symptoms of lack of attention and hyperactivity in adults with ADHD.
- Sleep:
Sleep is essential for optimal brain function and cognitive performance. A study published in the Journal of Attention Disorders found that children with ADHD had more difficulty falling asleep and staying asleep compared to children without ADHD. Additionally, a meta-analysis of 20 studies found that sleep disturbances were associated with more severe ADHD symptoms. It's important to establish a regular sleep routine and ensure that you are getting enough quality sleep each night.
ADHD can be challenging to manage, but natural remedies can be an effective alternative to medication. Mindfulness meditation, exercise, omega-3 fatty acids, probiotics, mindful breathing, vitamin D, zinc, green tea, ginkgo biloba, and sleep are the ten most proven natural remedies for ADHD. Remember that what works for one person may not work for another, so it's important to experiment and find the natural remedies that work best for you. Additionally, it's important to consult with a healthcare professional before making any significant changes to your diet, exercise routine, or supplement regimen. By incorporating natural remedies into your daily routine, you can improve your focus, attention, and overall quality of life.
