9 Supplements to Help Manage ADHD: A Dietitian’s Picks

• Best zinc supplement: MaryRuth’s Organic Kids Ionic Zinc
• Best omega-3 supplement: Nordic Naturals Ultimate Omega Junior
• Best vegan omega-3 supplement: Garden of Life Plant Omega-3 Liquid
• Best iron supplement: Renzo’s Iron Strong
• Best magnesium supplement: Lifeable Magnesium Citrate
• Best melatonin supplement: OLLY Kids Sleep
• Best vitamin D supplement: Nordic Naturals Vitamin D3 Gummies KIDS
• Best multivitamin for kids with ADHD: Llama Naturals Plant-Based Multivitamin
• Best multivitamin for adults with ADHD: Pure Encapsulations O.N.E. Multivitamin

Some supplements can bolster ADHD medication and help relieve symptoms affecting attention, memory, mood, and thinking ability. These supplements may include vitamins, minerals, proteins, and fats.

The natural supplements for ADHD listed below contain commonly used ingredients for ADHD and have some research to back up their claims.

Still, keep in mind that more research is needed to determine the effectiveness of supplements for ADHD.

Research suggests that deficiencies in certain types of fats, vitamins, and minerals may be involved in the development of ADHD (3).

For this reason, supplementation may help ease symptoms of ADHD, especially in people who don’t get enough of these nutrients in their diet.

Though more research is needed, some studies suggest that the following supplements may be beneficial for individuals with ADHD (3, 4):

• omega-3 fatty acids
• zinc
• iron
• magnesium
• vitamin D

Furthermore, some other supplements, such as melatonin, may alleviate specific symptoms commonly associated with ADHD, including sleep disturbances (5, 6).

However, keep in mind that supplements shouldn’t be used in place of medications or other treatments prescribed by a healthcare professional to treat ADHD.

Additionally, before taking any supplements or giving any to your child, it’s important to consult a healthcare professional. They can determine the appropriate dosage and help you avoid any interactions with medications or other adverse effects on health.

We selected the best supplements for ADHD using the following criteria:

• Evidenced-based ingredients: The products below contain active ingredients that have been shown to be beneficial for some individuals with ADHD.
• Formulation: The majority of products below are formulated for children. However, most companies offer a similar supplement that’s formulated for adults.
• Ingredient quality: We chose products that contain minimal amounts of additives — particularly artificial ones such as sweeteners, flavors, and colors.
• Third-party testing: We prioritized supplements that are third-party tested by reputable organizations, such as NSF International or USP, to ensure purity and potency.

Best zinc supplement

MaryRuth’s Organic Kids Ionic Zinc

• Price range: $$
• Form: liquid
• Dosage: 3 pumps per day
• Active ingredients: zinc sulfate
• Recommended ages: 4–13 years

This organic supplement from MaryRuth’s provides 5.5 mg of zinc sulfate in each serving.

Zinc is an essential mineral that plays a vital role in brain health. A zinc deficiency may affect other nutrients that help with brain function.

According to one review, people with ADHD may have lower levels of zinc than those without ADHD (7).

A 2014 review also notes that children with a zinc deficiency may experience symptoms similar to those of ADHD, such as inattention, jitteriness, and delayed cognitive development (8).

However, research suggests that zinc supplementation may be effective only in children with a high risk of zinc deficiency (8).

This product is third-party tested, vegan-friendly, and gluten-free. It’s also free of sugar and naturally berry-flavored.

Best omega-3 supplement

Nordic Naturals Ultimate Omega Junior

• Price range: $$
• Form: softgels
• Dosage: 2 softgels per day
• Active ingredients: purified deep sea fish oil, soft gel capsule, natural strawberry flavor, d-alpha tocopherol, rosemary extract
• Recommended ages: 6–12 years

If your child isn’t getting enough omega-3 fatty acids from their diet, they might benefit from a supplement such as this product from Nordic Naturals.

Omega-3 fatty acids can boost the body’s synthesis of dopamine, the neurotransmitter that ADHD medications act to increase (9).

Docosahexaenoic acid (DHA) is a type of omega-3 fatty acid that’s essential for brain health. Some research suggests that people with ADHD may be more likely to have low DHA levels than people without the condition (10).

However, note that research on the benefits of omega-3 supplements for ADHD is mixed (11).

Still, if your child doesn’t regularly consume fish or other foods rich in omega-3 fatty acids, you may want to consider this product, which has 680 mg of omega-3 fatty acids per serving.

In addition to being third-party tested, it’s non-GMO, certified sustainable, and easy to swallow.

Keep in mind that while this product is formulated for kids ages 6–12, Nordic Naturals also makes high quality fish oil supplements for toddlers, teens, and adults.

Best vegan omega-3 supplement

Garden of Life Plant Omega-3 Liquid

• Price range: $$$
• Form: liquid
• Dosage: 1/2 teaspoon (2.5 mL) per day
• Active ingredients: MCT oil, PurePlantOmega3 Oil, PureAlgaeOmega3 Oil, glycerin, non-GMO strawberry extract, vitamin E, organic stevia extract, rosemary oil extract
• Recommended age: 4 and older

Though studies on the potential benefits of omega-3 fatty acids for ADHD have turned up mixed results, some research suggests that people with ADHD tend to have lower blood levels of omega-3s (10, 11).

However, because omega-3 fatty acids are found primarily in seafood, such as fatty fish, it can be challenging for children who are vegan or vegetarian to meet their needs through diet alone (12).

This product from Garden of Life, which provides 880 mg of total omega-3 fatty acids, is sourced from plant-based ingredients like MCT oil and flaxseed, so it’s a great option for people following a vegan or vegetarian diet.

It’s also sugar-free, certified gluten-free, certified vegan, made without any artificial ingredients, and tested by an independent lab for heavy metals, toxins, and contaminants.

Best iron supplement

Renzo’s Iron Strong

• Price range: $–$$
• Form: dissolvable tablets
• Dosage: 1–2 tablets per day
• Active ingredients: vitamin C (as ascorbic acid), iron (as carbonyl iron)
• Recommended age: 2 and older

Iron supplements, including Renzo’s Iron Strong, may be beneficial for children with low iron levels.

Interestingly, some research suggests that children with ADHD tend to have lower levels of ferritin, a type of protein that stores iron in the body (13).

Another study found that iron supplementation was linked to improvements in learning and behavior in 50 children with ADHD taking methylphenidate, a medication often used to treat ADHD (14).

Similarly, a small study in 52 children with ADHD and iron deficiency who were taking methylphenidate found that iron supplementation significantly improved ADHD symptoms over a 12-week period (15).

If your child has low iron levels, supplements like this product from Renzo’s might help.

Not only is it third-party tested, but it’s also vegan-friendly and free of gluten, sugar, and other major allergens.

However, keep in mind that consuming too much iron can be toxic. Therefore, it’s best to ask your child’s doctor before adding iron supplements to their regimen and to use supplements only as directed.

Best magnesium supplement

Lifeable Magnesium Citrate

• Price range: $$
• Form: gummies
• Dosage: 3 gummies per day
• Active ingredients: magnesium (as magnesium citrate)
• Recommended age: 2 and older

Each serving of this supplement contains 102 mg of magnesium, another important mineral for brain health.

According to a 2017 study, a magnesium deficiency can cause irritability and shortened attention span. It may also negatively affect thinking and processing ability (16).

Other research has found that people with ADHD may be more likely to have low blood levels of magnesium than those without ADHD, though more research is needed (17).

Lifeable Magnesium Citrate is naturally flavored, vegetarian, and free of gluten, peanuts, and tree nuts. Plus, it is tested by an independent lab to ensure purity and potency.

Still, magnesium supplements may be helpful only if your child has a magnesium deficiency. Additionally, there is a lack of studies about how magnesium supplements affect symptoms of ADHD.

Be sure to consult your child’s doctor before adding magnesium supplements to any treatment plan. At high doses, magnesium can be toxic and may cause nausea, diarrhea, and cramps (18).

Best melatonin supplement

OLLY Kids Sleep

• Price range: $–$$
• Form: gummies
• Dosage: 1–2 gummies per day
• Active ingredients: L-theanine, melatonin, chamomile extract, passionflower extract, lemon balm extract
• Recommended age: 4 and older

Sleep issues can be a side effect of ADHD. While melatonin doesn’t improve symptoms of ADHD, it can help regulate sleep, especially in people with chronic insomnia.

In one study focusing on children with ADHD who had sleep problems after taking methylphenidate, melatonin improved sleep and was well-tolerated, without any reported side effects (6).

A 2020 review had similar findings, noting that melatonin could improve sleep duration and sleep onset latency — the amount of time it takes to fall asleep — in children with ADHD (19).

This product from OLLY contains melatonin and other calming ingredients, such as L-theanine, chamomile extract, and passionflower extract.

Like other products from OLLY, this supplement is third-party tested and free of gluten and artificial flavors and colors.

Best vitamin D supplement

Nordic Naturals Vitamin D3 Gummies KIDS

• Price range: $
• Form: gummies
• Dosage: 1 gummy per day
• Active ingredients: vitamin D3 (cholecalciferol)
• Recommended age: 4 and older

This vegetarian-friendly supplement from Nordic Naturals provides 400 IU of vitamin D, an important micronutrient that may be beneficial for ADHD.

In fact, according to one review of 13 studies, lower levels of vitamin D may be associated with a higher likelihood of ADHD in children (20).

What’s more, one study found that vitamin D supplementation was effective at improving cognitive function, attention, and hyperactivity in children with ADHD (4).

Another study had similar findings, reporting that vitamin D could improve attention in children with ADHD who have low blood levels of vitamin D (21).

While more research is needed to understand whether vitamin D supplementation may also benefit children without a deficiency, this supplement can help easily bump up your child’s vitamin D intake.

In addition to being third-party tested and free of dairy and gluten, it comes in a tasty gummy form and is made without any artificial colors, flavors, or preservatives.

Best multivitamin for kids with ADHD

Llama Naturals Plant-Based Multivitamin

• Price range: $$
• Form: gummies
• Dosage: 1–2 gummies per day
• Active ingredients: 13 vitamins and minerals
• Recommended age: 2 and older

Featuring 13 essential nutrients and formulated specifically for kids, this product from Llama Naturals is a great way to help round out your child’s diet. It includes several vitamins and minerals that may be especially beneficial for ADHD, including vitamin D (4).

It’s free of added sugar, made from sustainably sourced ingredients, and suitable for vegans and vegetarians.

Plus, this product is third-party tested and free of major allergens, including dairy, eggs, gluten, peanuts, and tree nuts.

It’s also certified organic and doesn’t contain any artificial sweeteners, colors, or flavors.

Best multivitamin for adults

Pure Encapsulations O.N.E. Multivitamin

• Price range: $
• Form: capsules
• Dosage: 1 capsule per day
• Active ingredients: 19 vitamins and minerals, plus boron, inositol, coenzyme Q10, alpha lipoic acid, FloraGLO lutein, zeaxanthin, lycopene
• Recommended age: 18 and older

This multivitamin from Pure Encapsulations is an easy and convenient way to fill any gaps in your diet.

In fact, it provides many essential vitamins that adults with ADHD are often lacking, including folate, vitamin B6, and riboflavin (22).

Additionally, it contains several nutrients that may be especially beneficial for people with ADHD, such as vitamin D, as well as other compounds that can support brain function, including choline, lycopene, and inositol (4, 23, 24, 25).

All supplements from Pure Encapsulations are tested by independent labs, including Silliker, Eurofins, Intertek, and Advanced Laboratories.

What’s more, this multivitamin is certified gluten-free, vegetarian-friendly, and hypoallergenic.

Here’s a closer look at how our picks compare:

There are several factors to consider when shopping for supplements to improve symptoms of ADHD for you or your child, including:

• Dosage: Be sure to consider the dosage, as nutrient requirements often vary by age. This is especially important for children because consuming nutrients in amounts higher than recommended can be harmful and, in some cases, even toxic (26).
• Ingredients: Check the ingredient list and look for products that are formulated with research-backed ingredients that have been shown to reduce symptoms of ADHD.
• Third-party testing: Ideally, it’s best to select a supplement that has been third-party tested to ensure the safety, strength, and purity of the product.
• Allergens: If you have any dietary restrictions, food allergies, or other preferences, it’s important to look for a product that fits your needs.
• Cost: Be sure to consider the price to find a supplement within your budget, as well as the form, as products may be available in gummy, liquid, capsule, or tablet form.

Finally, it’s important to always consult a healthcare professional to discuss an appropriate product and dose before you or your child begins taking any supplements.

Before trying any new supplement or herbal remedy, be sure to talk with your doctor or your child’s pediatrician. What works for some people may not benefit you or your child in the same way.

Some nutritional supplements and herbal remedies may interact with other medications and may not be recommended for people with certain health conditions.

In addition to supplements and herbs, dietary changes may improve symptoms of ADHD.

in particular, you may want to consider removing foods from your child’s diet that can contribute to hyperactivity. These include foods with artificial colors and additives, such as sodas, fruit drinks, and brightly colored cereals (27).

What are the best natural ADHD supplements for a child?

Some research suggests that certain supplements — including iron, zinc, magnesium, and omega-3 fatty acids — may be beneficial for reducing symptoms of ADHD, especially in children with nutrient deficiencies (3).

However, there is limited research on the effectiveness of supplements for individuals with ADHD, especially for people who already get enough of these nutrients in their diet.

A healthcare professional, such as a pediatrician or registered dietitian, can help determine which supplements may be most beneficial for you or your child.

What foods aggravate ADHD?

Though research has turned up mixed results, some older studies suggest that artificial food colorings may contribute to hyperactivity in children with ADHD (27, 28).

Some people with ADHD may also be sensitive to specific ingredients, including common food allergens like milk, cheese, and nuts (29, 30).

Because certain foods may affect people with ADHD differently, a healthcare professional may recommend trying an elimination diet to help identify potential trigger foods and ease symptoms of ADHD (30).

Some studies suggest that certain nutritional supplements, such as zinc, magnesium, iron, melatonin, and omega-3 fatty acids, can help manage ADHD symptoms.

However, before trying a new supplement or other alternative treatment for ADHD, be sure to consult a healthcare professional. They can help you understand the potential benefits and risks of adding it to your or your child’s treatment plan.