Attention deficit hyperactivity disorder (ADHD ) is a developmental, neurobehavioral disorder that affects a spectrum of thoughts, cognitive capacities, behaviors and personality traits of children and adults. It is characterized by (1) deficits in attention or (2) hyperactivity, or a combination of both. Though it first appears in childhood, it may not be diagnosed or recognized until much later. The National Institute of Mental Health reports that failure to treat ADHD effectively is associated with various adverse long-term outcomes, including low self-esteem, poor performance at school or work, troubled relationships, drug and alcohol abuse, and criminal behavior. Significant impairments affect approximately 70 percent to 80 percent of adolescents and 50 percent of adults with a history of ADHD. Effective treatment often includes medications with stimulants, psychotherapy, use of structured settings and family support. Dietary, medical and nutritional factors contribute to the occurrence and severity of ADHD symptoms, so management of diet and use of supplements can be a vital component of a complete treatment program. Discuss supplements with your physician to assure there are no potential interactions with current medications, and introduce supplements one at a time so you can monitor outcomes and side effects.
Multivitamin and Mineral Complex
Optimal brain and metabolic functioning requires a balanced daily influx of nutrients, vitamins and minerals. Use a liquid gel capsule to enhance absorption.
Calcium and Magnesium
Calcium and magnesium supplements have a calming effect. The two minerals work together to enhance the contraction and relaxation of muscles and facilitate the release of neurotransmitters in the brain. Find a supplement that offers both calcium and magnesium, and take as directed.
Essential Fatty Acids (EFAs)
EFAs support normal brain and nerve functioning. EFAs are involved in building the membranes and the interconnecting spaces between nerves, called synapses, enhancing communication between brain cells. There are two families of EFAs: omega-3 and omega-6. Diets in the United States tend to be adequate in omega-6 and deficient in omega-3 fatty acids. Omega-6 EFAs can be obtained by eating a few raw almonds or sunflower seeds on a daily basis. Omega-3 EFAs are in foods like salmon, mackerel and tuna, but are harder to maintain in a daily diet, so supplements can be useful. Fish oil or flax seed oil are good sources of omega-3 EFAs. If you use fish oil as a supplement, make sure that the supplement is purified so that all toxins are removed.
Vitamin B Complex
According to varied sources, including author Phylis Balch and FocusAS.com, vitamin B deficiencies can contribute to ADHD symptoms. The vitamin B complex, in supplement form, includes eight different B vitamins. The B vitamins are necessary for immune system, metabolic, brain and hormonal health. Vitamin B1, thiamine, calms nerves and eases anxiety. Vitamin B3, niacin, participates in metabolism and is involved in the production the brain chemical serotonin, which calms the nervous system. Vitamin B5, pantothenic acid, is necessary for optimal functioning of the adrenal glands. The adrenal glands produce hormones that regulate our body's response during stress, including epinephrine and norepinephrine. Vitamin B12 is necessary for the production of various important biochemical, including the neurotransmitters norepinephrine and serotonin, which regulate mood. Food sources of vitamin B include peas, meat, poultry, fish, grains and beans.
Vitamin C
Vitamin C can have a calming effect. It is involved in maintaining adrenal gland health. Take 500 milligrams to 1,000 milligrams three times daily. Eat plenty of vegetables and fruits to obtain dietary sources of vitamins C. Include in your diet foods such as asparagus, celery, cabbage, bell peppers, broccoli, cauliflower, mustard greens, turnip greens, cantaloupe, oranges, grapefruit, tomatoes and raspberries.
References
- NIMH.NIH.gov: Improving Long-term Efficacy and Effectiveness Outcomes in ADHD: A Treatment Development Workshop
- ADD-ADHD-Infoplus.com: Supplements and ADHD
- "Nutritional Healing;" Phyllis A. Balch; 2006
