Natural Approaches to ADHD

I have a seen a steady increase in the number of adult patients diagnosed with ADHD over the last 5-10 years. While many of them report the use of medications to be “a game changer”, some don’t respond well to the stimulants and/or dislike the side effects so they are looking for more natural approaches.

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterized by symptoms such as inattention, impulsivity, and hyperactivity. It is speculated that many geniuses of the past, such as Leonardo Da Vinci, would have been labelled with ADHD due to the wide degree of interests and skills. In modern society, however, jumping from idea to idea does not fill well with structured school and work environments so we need to bridge the gap so that every brain can thrive. I can’t change societal constructs so I focus on supporting optimizing all brains.

Natural strategies may not replace medication for everyone, however, a growing body of research supports their role in improving focus, reducing hyperactivity, and enhancing quality of life.

Here are some of the most evidence-based natural approaches to managing ADHD.

Diet and Nutrition

Diet plays a foundational role in brain health, and certain nutritional adjustments have been shown to improve ADHD symptoms.

Omega-3 Fatty Acids

These essential fats, found in fish oil and flaxseed, are critical for brain function. Several studies have shown that children and adults with ADHD often have lower levels of omega-3s. Supplementation can modestly improve attention, working memory, and emotional regulation.

EPA (eicosapentanoic acid) is helpful for inflammation, cardiovascular health, mood regulation, hormone balance, skin support, and more!

DHA (docosahexanoic acid) is lauded for its benefit for brain, eye, and nerve health.

I believe a balance between the two is beneficial and I may prioritize one over the other based on the overall health concerns of the individual. No RDA is available for omega 3 fatty acids, and typically I find that patients are taking too low a dose to experience a benefit.

Blood Sugar Balance

Many of us have experienced the inability to focus when blood sugar is too low – often after a “sugar high”. Regulating blood sugar through the diet can make a world of difference for attention and concentration.

Breaking any fast – overnight or longer – with protein, fats, and low-glycemic carbohydrates (think veggies, berries, and whole grains) sets the tone for the day by gently raising blood sugar, which in turn allows for a calm and steady blood sugar decline before the next meal.

Avoiding Food Triggers

Some children and adults may be sensitive to artificial colours, preservatives, or allergens like gluten or dairy. While not everyone with ADHD reacts to these, an elimination diet supervised by a healthcare provider can help identify problematic foods. I have a family member who was okay with red and yellow food colouring but did NOT respond well to blue food dyes! That information was incredibly helpful for the parents when they were a young child. Book in to discuss how foods may be affecting your brain.

Exercise and Movement

Physical activity is a potent, natural tool for managing ADHD. Exercise increases dopamine, norepinephrine, and serotonin levels in the brain — all neurotransmitters involved in attention and mood regulation.

Benefits of Exercise:

• Improved executive function (planning, organizing, memory)
• Decreased impulsivity
• Reduced anxiety and depression, which often co-occur with ADHD

Best types of exercise: Aerobic activities such as running, biking, swimming, or dancing, ideally for 30–60 minutes daily for maximum effect (not to mention all of the other benefits of exercise), but even a minute or two of jumping jacks when feeling a drop in focus can be helpful!

Martial arts, yoga, team sports, and weight-training can also be beneficial for raising dopamine, and activities that emphasize discipline and focus can bring additional benefits.

Sleep Hygiene

Due to neurotransmitter imbalances, people with ADHD often struggle with falling asleep, staying asleep, or feeling refreshed. Stimulant medications can also impact sleep. In turn, poor sleep exacerbates inattention and impulsivity. It’s quite the Catch-22!

Natural Sleep Supports:

• Consistent bedtime routines
• Limiting screen time an hour before bed (blue light disrupts melatonin)
• Magnesium or melatonin supplements (we can talk about what’s right for you, as well as forms and doses)
• White noise machines or blackout curtains to minimize sensory distractions. I’m a light sleeper and find silicone ear plugs to be tremendously helpful!

Mindfulness practices or guided imagery can also help children and adults transition more peacefully into sleep.

Mindfulness and Meditation

Mindfulness is the practice of paying attention to the present moment without judgment. While ADHD often pulls attention outward or into future-oriented worries, mindfulness trains the brain to refocus gently and consistently.

It is counter-intuitive to our brain’s development to stay perpetually mindful and “live in the present” so the most common comment I hear from patients is “I tried that but it’s too hard. Doesn’t work for me.” It’s not the destination, it’s the journey. The regular attempts to stay focused on the breath, while being kind to ourselves when our mind wanders (and it will!), is where the benefit lies.

Research Highlights:

• Mindfulness meditation improves attention regulation, emotional control, and reduced rumination.
• Programs like Mindful Awareness Practices (MAPs) or Mindfulness-Based Cognitive Therapy (MBCT) have shown measurable improvements in children and adults with ADHD.

Even 5–10 minutes daily of guided mindfulness, breathwork, or body scanning can yield benefits over time. There are many apps and books available for newbies and experienced meditator alike. My kids and I like the Calm app for one.

Book recommendation: Chatter by Ethan Kross

Nutritional Supplements

Some supplements have shown promise in supporting attention and mood, though research varies in quality and effectiveness.

Zinc

Zinc and copper need to be in the right ratio for optimal brain function. Low levels are zinc, and/or high levels of copper are sometimes seen in individuals with ADHD, and supplementation may improve symptoms. Testing is helpful to ensure the supplementation of zinc and/or copper is necessary, and to guide dosing recommendations.

Magnesium

A key mineral for over 300 enzyme processes in the body, low magnesium levels is associated with restlessness, agitation, anxiety, and tight muscles. Serum magnesium is a poor test since the body stores magnesium inside cells. It is possible to test magnesium levels inside red blood cells although it is a more costly test.

Different forms of magnesium have different levels of absorption, meaning some forms are more/less likely to cause loose stools. In general, magnesium bisglycinate is a good choice although as the golden child mineral of the day there has been an explosion in the vanities of magnesium available on the market and they all have their place!

Iron

Low iron is associated with more severe ADHD symptoms. Supplementation should only be considered after testing iron levels, as excessive levels of iron can also negatively impact dopamine and the brain.

Herbal Medicine

I *adore* herbs for ADHD, brain fog, exam periods, or any time we need a little boost to our focus and concentration. I’ve never been diagnosed with ADHD but I still will use judicious amounts of various herbs at different times when I need sustained mental effort (such as writing an article on ADHD!).

Each herb has a complex personality making the joy of figuring out the right combination for the individual way more fun. But here are some highlights:

• Rhodiola rosea: An adaptogen (herbs that regulates our stress response and ability to adapt) that can support focus and reduce mental and physical fatigue. Don’t take this one in the evening unless you want to stay up late (cramming for an exam for instance)
• Ginkgo biloba: May enhance working memory and attention, and overall circulation. Can also be helpful for those with cold hands and feet due to the circulatory support.
• Bacopa monnieri: Used in traditional medicine for cognitive enhancement. This herb can increase thyroid function. Low thyroid can make thinking feel “heavy” or difficult, so Bacopa is a great choice for those patients, while not a great choice for people who are already on thyroid meds.
• Lion’s Mane: The darling of the medicinal mushroom world right now has a long history of traditional use as well as an increasing number of studies showing it to be helpful for mood imbalances as well as focus, memory, and cognition.

Always consult a healthcare professional before starting herbal supplements, especially for children.

Lifestyle Considerations

ADHD management isn’t just about what you take, it’s also about what you DO and developing the skills necessary to thrive in a world that values attention sufficiency! You (or your child) don’t need to be fully focussed all of the time – make space for creative play and idea bouncing! – but society, school, and many jobs do require a modicum of sustained focus and attention.

Strategies (for adults and children alike):

• Set daily screen limits; reserve screen-time fun as a reward once the mundane chores have been completed
• Encourage outdoor play and/or indoor exercise
• Make time for imaginative activities; crafts, art,
• Explore Cognitive Behavioural Therapy or CBT
• Use timers or visual schedules for tasks
• Declutter – everything, in general but particularly work spaces
• Break tests into small, manageable steps
• Use noise-cancelling headphones or ambient music (Baroque works well!) for focus

Final Thoughts

ADHD is a complex condition with no one-size-fits-all solution. While medication remains a first-line treatment for many, a wide range of natural approaches can significantly improve functioning, quality of life, and emotional wellbeing, often to the degree that a lower dose of medication is effective with fewer side effects.

Combining dietary changes, physical activity, mindfulness practices, and targeted supplements — along with environmental and behavioral strategies — can provide a comprehensive, holistic support system. It’s important to work closely with healthcare professionals to create an individualized plan that respects both scientific evidence and personal values.

Ultimately, the goal is not to “cure” ADHD but to help each person thrive with the brain they have.