Natural Ways to Support ADHD: Evidence-Based and Functional Medicine Approaches

Written By Ashley Cassan

Attention-deficit/hyperactivity disorder (ADHD) affects millions of people worldwide, and finding the right support can be a game-changer for those who live with it. While medications are a standard treatment, many people are curious about natural methods to manage ADHD symptoms. Whether you’re a parent looking to support a child with ADHD or an adult seeking alternatives to pharmaceuticals, lets explore evidence-based natural treatments as well as functional medicine approaches that can help improve focus, attention, and overall well-being.

1. Diet and Nutrition: Fueling the Brain

What we eat plays a vital role in brain function, and certain nutrients can make a significant difference in managing ADHD symptoms.

  • Omega-3 Fatty Acids: Research shows that omega-3 fatty acids, commonly found in fish like salmon, flaxseed, and walnuts, are beneficial for brain health. A 2018 meta-analysis concluded that children with ADHD had lower levels of omega-3, and supplementation improved their symptoms of hyperactivity, inattention, and cognitive function.

  • Zinc, Iron, and Magnesium: Deficiencies in minerals like zinc, iron, and magnesium have been linked to ADHD. Studies suggest that restoring these levels through dietary intake or supplements can improve attention and reduce impulsivity. Foods like spinach, pumpkin seeds, and red meat are excellent sources of these minerals.

  • Reduce Processed Foods and Additives: Processed foods, especially those containing artificial colors and preservatives, have been shown to exacerbate ADHD symptoms in some children. A clean, whole-food diet focusing on fruits, vegetables, lean proteins, and healthy fats may help stabilize mood and energy levels.

2. Exercise: Boosting Dopamine Naturally

Physical activity is one of the most powerful natural remedies for ADHD. Exercise increases levels of dopamine, norepinephrine, and serotonin in the brain—neurotransmitters that play a crucial role in regulating attention and behavior.

  • Aerobic Exercise: Activities like running, swimming, or cycling have been shown to improve executive function and attention in children and adults with ADHD. A 2020 study highlighted that regular aerobic exercise helped reduce hyperactive and impulsive behaviors while improving focus.

  • Yoga and Mindfulness: Yoga combines physical activity with mental focus, and research suggests that it can reduce ADHD symptoms, especially anxiety and inattention. Mindfulness-based practices like meditation also help individuals regulate their emotions and improve concentration.

3. Behavioral Therapy: A Cognitive Boost

Cognitive-behavioral therapy (CBT) is a widely recognized evidence-based treatment for ADHD. It helps individuals identify negative thought patterns and behaviors, replacing them with more positive, goal-oriented actions. CBT is particularly effective for adults managing ADHD and can be used in conjunction with other natural treatments.

  • Neurofeedback: This form of biofeedback uses real-time monitoring of brain waves to help individuals learn to control their brain activity. Studies have shown that neurofeedback can improve attention and reduce impulsivity by training the brain to focus better.

4. Herbal Remedies: A Functional Medicine Perspective

While more research is needed to fully validate herbal treatments for ADHD, several herbs are frequently used in functional medicine to support brain health and attention.

  • Ginkgo Biloba: Known for its memory-boosting properties, Ginkgo Biloba is thought to improve blood flow to the brain, which may enhance cognitive function in people with ADHD. A small study suggested it might help reduce hyperactivity and inattention.

  • Bacopa Monnieri: Used in traditional Ayurvedic medicine, Bacopa Monnieri is an adaptogen that may improve memory and cognitive function. Some studies suggest it can help with attention and hyperactivity, making it a promising natural remedy.

  • Rhodiola Rosea: This adaptogen is known for reducing fatigue and enhancing mental clarity. Some small studies have shown that it may improve symptoms of inattention and hyperactivity in children and adults with ADHD.

5. Sleep Optimization: The Foundation of Focus

Many individuals with ADHD struggle with sleep disorders, which can exacerbate their symptoms. Ensuring proper sleep hygiene can have a significant impact on focus and emotional regulation.

  • Sleep Routines: Establishing a consistent bedtime routine, reducing screen time before bed, and creating a calm, dark sleep environment are essential steps to improving sleep quality.

  • Binaural Beats: music sound waves with the binaural wavelength have been shown to support restful night sleep and healthy circadian rhythm

6. Gut Health and ADHD: The Microbiome Connection

Emerging research suggests that gut health plays a role in ADHD symptoms. The gut-brain axis, a communication pathway between the gastrointestinal tract and the brain, is critical to cognitive function.

  • Probiotics: Some studies indicate that probiotics may positively affect behavior in children with ADHD. Certain strains of beneficial bacteria have been shown to reduce hyperactivity and improve focus, likely due to their influence on neurotransmitter production.

  • Anti-Inflammatory Diet: Chronic inflammation has been linked to various neurological conditions, including ADHD. Following an anti-inflammatory diet rich in fruits, vegetables, and omega-3 fatty acids can help reduce systemic inflammation, potentially improving ADHD symptoms. The Food Sensitivity Test is a fantastic way to determine the specifics of your food triggers

7. Functional Medicine Testing: Personalized Treatment

One of the key principles of functional medicine is the idea of personalized treatment. Rather than taking a one-size-fits-all approach, functional medicine practitioners may use specialized tests to uncover nutritional deficiencies, food sensitivities, or imbalances in neurotransmitters that could be contributing to ADHD symptoms.

  • Genetic Testing: Genetic variations can influence how an individual metabolizes nutrients, responds to medications, and processes neurotransmitters. By using genetic testing, practitioners can tailor interventions, such as specific nutrients or lifestyle changes, to better suit the individual’s needs.

  • Comprehensive Blood Panels: Naturopathic medicine often includes comprehensive blood work to assess levels of vitamins, minerals, and hormones that might be affecting ADHD symptoms. Addressing these imbalances through targeted supplementation or dietary changes can make a noticeable difference.

  • The Food Sensitivity Test: this functional test will show insights into specific foods that are contributing to your neurologic inflammation. The results are specific to your body and will give you more control over which foods you should be nourishing your body with

ADHD is a complex condition that requires a multifaceted approach. While medications are often necessary, many people are finding relief through natural and functional medicine methods. From nutrient-rich diets and exercise to herbal remedies and mindfulness practices, these evidence-based strategies can complement traditional treatments to improve focus, behaviour, and overall quality of life.

By exploring both conventional and functional medicine perspectives, individuals with ADHD can find a personalized approach that suits their unique needs and promotes long-term well-being. Always consult with a healthcare provider before starting new treatments to ensure they are safe and effective for you or your child.

Ashley Cassan
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