Attention deficit hyperactivity disorder, also referred to as ADHD, is a neurological condition that causes hyperactivity, impulsiveness and inattentiveness. ADHD is more common in children and adolescents, but it can also occur in adults. The exact cause varies, but genetics, altered brain function, abnormal brain structure, maternal drug and alcohol use during pregnancy and exposure to toxins during childhood all appear to play a significant role in its development. A variety of vitamins and minerals can help eliminate or manage ADHD symptoms.
Vitamin B-6
Vitamin B-6, also known as pyridoxine, is a water-soluble vitamin that regulates norepinephrine, serotonin and dopamine, brain chemicals that are responsible for moods, balances hormone levels, transports oxygen and blood to the brain, reduces irritability, improves short-term memory loss, decreases restlessness and alleviates anxiety, according to Alan Gaby and Schuyler Lininger, authors of the book "Natural Pharmacy: Complete A-Z Reference to Alternative Treatments for Common Health Conditions." The recommended daily dosage for vitamin B-6 is 0.6 mg to 1.0 mg for children ages 4 to 13 years old, 1.3 mg for children ages 14 to 18 years old and 1.3 mg for adults. Foods rich in vitamin B-6 include fortified cereals, bananas, wild salmon, baked potatoes with skin, dry roasted hazelnuts, skinless turkey and vegetable juice.
Magnesium
Magnesium is a mineral that stabilizes your blood sugar, boosts energy levels, supports a healthy immune system, improves nervous system function, decreases irritability, provides a sense of calmness, enhances mental clarity, promotes concentration and reduces inattentiveness, restlessness, anxiety and hyperactivity, notes Lisa Kurtz, author of the book "Understanding Controversial Therapies for Children with Autism, Attention Deficit Disorder, and Other Learning Disabilities: A Guide to Complementary and Alternative Medicine." The recommended daily dosage for magnesium is 130 mg for children ages 4 to 8 years old, 240 mg for children ages 9 to 13 years old, 360 mg to 410 mg for children ages 14 to 18 years old, 310 mg to 400 mg for adults aged 19 to 30 and 320 mg to 420 mg for adults over the age of 31. Foods rich in magnesium include halibut, mixed nuts, soybeans, instant oatmeal, baked potatoes with skin, dry roasted peanuts, brown rice, lentils, pinto beans, chocolate milk, chocolate candy bars, bananas, plain yogurt, spinach, avocados, raisins, milk and wheat bread.
Vitamin E
Vitamin E is a fat-soluble antioxidant that improves immune system function and protects you from harmful free radicals that can damage brain cells and impair brain function, according to Robert Anderson, author of the book "Clinician's Guide to Holistic Medicine." Anderson explains that vitamin E also repairs damaged brain tissues, heals wounds, supports healthy nerves, hydrates brain tissues and reduces inattentiveness, anxiety, hyperactivity and impulsiveness. The recommended daily dosage for vitamin E is 7 mg for children ages 4 to 8 years old, 11 mg for children ages 9 to 13 years old, 15 mg for children ages 14 to 18 years old and 15 mg for adults. Foods rich in vitamin E include corn oil, spinach, peanuts, almonds, canola oil, olive oil and avocados.
Zinc
Zinc is a mineral that strengthens your immune system and protects your brain from damaging free radicals that can worsen your ADHD symptoms, according to Michael Zimmermann, author of the book "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease." Zimmermann reports that zinc also aids in cellular metabolism, improves nervous system function, regulates brain activity, alleviates impulsiveness, improves focus and concentration and reduces hyperactivity. The recommended daily dosage for zinc is 5 mg for children ages 4 to 8 years old, 8 mg for children 9 to 13 years old, 9 mg to 11 mg for children 14 to 18 years old and 8 mg to 11 mg for adults. Foods rich in zinc include oysters, cheddar cheese, fruit yogurt, dark meat chicken, peanuts, baked beans, milk and dark meat turkey.
References
- "Understanding Attention Deficit Hyperactivity Disorder"; Susan L. Buttross; 2007
- "Attention Deficit Disorders: The Unfocused Mind in Children and Adults"; Thomas Brown, Ph.D; 2005
- "Natural Pharmacy: Complete A-Z Reference to Alternative Treatments for Common Health Conditions"; Alan R. Gaby and Schuyler W. Lininger; 2006
- "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease"; Michael Zimmermann; 2001
- "Understanding Controversial Therapies for Children with Autism, Attention Deficit Disorder, and Other Learning Disabilities: A Guide to Complementary and Alternative Medicine"; Lisa A. Kurtz; 2008
- "Clinician's Guide to Holistic Medicine"; Robert A. Anderson; 2001
