Fish oil is a supplement derived from fatty fish that has been thoroughly researched for its benefits to brain, heart, and digestive health, as well as its anti-inflammatory function. Related to ADHD , fish oil has been found to help improve attention, concentration and reduce hyperactivity, mood swings and sleep problems.
Ingredients
The active ingredients in fish oil supplements are omega-3 essential fatty acids, the most important ones being eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They also contain vitamin E. Cod liver oil also has vitamin A and D. The optimal ratio between EPA and DHA for ADHD is still controversial, but what was found to be more important is the quality of the supplement. A supplement that contains 50% to 70% omega-3 fatty acids that is mercury tested works best for ADHD patients.
Benefits
In relation to ADHD, omega-3 fatty acids from fish oil have been shown to improve concentration and cognition, and reduce hyperactivity and impulsiveness. In the April 2007 issue of "Journal of Developmental & Behavioral Pediatrics" N. Sinn and J. Bryan concluded that supplementation with omega-3 and multivitamins for 15 weeks was effective for ADHD symptoms, improvement that was equivalent to, or slightly better than, the improvement observed after four weeks of treatment with Ritalin.
Availability
Fish oils are over-the-counter supplements available in pharmacies and nutrition stores. They are made from cold-water oily fish such as mackerel, salmon, black cod, sardines and herring. Although the liquid form is absorbed better and faster by the body, capsule form is indicated for people with ADHD because it is more convenient, easier to monitor the intake, and it eliminates the unpleasant oily taste. ADHD patients can also benefit from including in their diet more foods that are rich in omega-3 fatty acids such as fish, olive oil, avocado, raw nuts and flax seed.
Safety
Fish oil supplements are considered safe if taken as recommended by a health care professional or up to three grams/day. Taking larger doses may increase the risk of bleeding and bruising, especially in individuals who take blood thinners. Some ADHD sufferers have multiple sensitivities and allergies, including allergies to seafood. In this case, fish oil should be used cautiously.
Considerations
Choosing a high-quality brand is essential for everyone who takes fish oil, and in particular for people with ADHD. According to CunsumerLab.com, fish oil tests show problems with nearly 30% of the supplements reviewed. Individuals with ADHD often have sensitivity to heavy metals and other toxic substances. A good choice of fish oil for them would be one prepared from Norway deep ocean fish which has fewer unhealthy substances such as heavy metals, dioxins, furans and PCBs.
References
- MedLine Plus: Fish oil
- "Journal of Developmental & Behavioral Pediatrics"; Effect of supplementation with polyunsaturated fatty acids and micronutrients on learning and behavior problems associated with child ADHD; Sinn, N. and Bryan, J; April, 2007
- Medical News Today: Study Suggests High-Dose Fish Oil May Significantly Improve Behavior In Children With ADHD
- Consumer Lab: Fish Oil Tests Show Problems with Nearly 30% of Supplements Reviewed
- "The Pill Book to Natural Medicines" Michael Murray, ND; 2002
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