Natural ADHD Treatments: What Actually Works (and When)

Facebook-f X-twitter Youtube
A child is playing with a red fidgetr

Table of Contents

7 Natural ADHD Treatments You Can Start Today

Like with any mental health concern, it’s important to take a holistic approach when treating attention deficit hyperactivity disorder (ADHD), also known as attention deficit disorder (ADD). While medication is a frequent strategy for this condition, natural ADHD treatments can help by addressing the entire person.

Fortunately, various natural remedies for ADHD have been studied for their efficacy. From sleep and exercise to dietary changes and therapeutic interventions, incorporating non-pharmacological approaches can maximize results, even when medication is also prescribed.

This blog will explore the best natural ADHD treatments, the science behind them, and how they can help.

From sleep and exercise to dietary changes and therapeutic interventions, incorporating non-pharmacological approaches to ADHD treatment can maximize results, even when medication is also prescribed.

Tweet

Natural ADHD Treatments

According to CDC stats, an estimated 15.5 million (6 percent) U.S. adults had a current ADHD diagnosis in 2023. About one-third of them were not receiving any ADHD treatment. And among those who were receiving stimulant pharmacotherapy, 71.5 percent reported difficulty obtaining their ADHD medication.

While medicine may be prescribed, it should never be the only form of treatment. Natural alternatives to ADHD medication have been found to reduce a number of ADHD symptoms, including:

  • Distractibility
  • Short attention span
  • Procrastination
  • Disorganization
  • Problems with follow-through
  • Poor impulse control

When you’re seeking complementary ADHD treatments, there are a range of options available, including:

1. Try an elimination diet for three weeks.

Remove potential allergens: sugar, gluten, dairy, corn, soy, and artificial dyes and sweeteners. Add them back, one at a time (except artificial dyes and sweeteners, which should be avoided) and monitor your response. Avoid any ingredient that aggravates symptoms.

2. Try a higher-protein, lower-carbohydrate diet

such as ketogenic or paleo, for one month. Evaluate its effects on your focus.

3. Exercise regularly.

Even simple movements will help, like brisk walking for 45 minutes 4 times a week.

4. Get ample sleep every night.

Maintain good sleep hygiene practices.

5. Decrease screen time.

6. Work with an integrative physician

to check ferritin, vitamin D, magnesium, zinc, and thyroid levels. Balance any that are not optimal.

7. Add supplements to your routine.

Each day, take 1,000 mg of EPA and DHA omega-3 fatty acids, 200-300 mg of phosphatidylserine, and 100-500 mg of magnesium glycinate, citrate, or malate.

What Is The Science Behind Natural Adhd Strategies?

Natural ADHD strategies can improve ADHD symptoms, often with few to no dangers or downsides. When used safely and under a clinician’s care, they can have a small to moderate impact on overall well-being and act as helpful adjuncts to medication and therapy.

Related: Natural Ways to Help ADD

Here are answers to frequently asked questions about natural ADHD treatments—plus the current scientific findings behind them.

FAQ About Natural Ways to Heal ADHD

The best-supported natural options for ADHD include:

  • Regular aerobic exercise
  • Sleep optimization (with melatonin for insomnia when appropriate)
  • Structured psychological skills, such as mindfulness and cognitive behavioral therapy (CBT)

In addition, omega-3s and addressing deficiencies in iron, zinc, and magnesium may help some individuals. You may also consider short, supervised trials of dye-reduction or elimination diets. Any of these may be combined with medication when needed.

A 2015 systematic review and meta-analysis examined the effects of physical exercise in children with ADHD. Findings suggested that aerobic exercise had a moderate to large effect on core symptoms in children with ADHD, including:

  • Attention
  • Hyperactivity
  • Impulsivity
  • Anxiety
  • Executive function
  • Social disorders

In this analysis, yoga exercise was also associated with an improvement in ADHD’s core symptoms. And another meta-analysis in 2022 concluded that physical exercise helped alleviate the symptoms of ADHD in children—specifically, attention, executive function, and motor skills.

How does exercise help ADHD focus? Movement helps with brain blood flow, which can be compromised in those with ADHD. According to SPECT science, the ADHD brain often shows low blood flow and activity in the prefrontal cortex (PFC). This tends to affect key functions like attention span, organization, and impulse control.

Proper sleep is crucial for anyone—and especially those with ADHD. In one study published in 2023, 27 ADHD-diagnosed children and adolescents (7-15 years old) were found to benefit from low doses of melatonin (1 mg) to assist their sleep.

After one month of treatment, participants experienced a significant increase in their sleep duration. They also had small improvements in the categories of falling asleep, nighttime awakenings, and sleep efficiency. Only minor adverse gastrointestinal effects were reported in some subjects.

A 2023 review in Current Nutrition Reports noted that those with ADHD often have deficiencies in copper, magnesium, manganese, chrome, iron, and zinc. Therefore, proper levels of minerals might have beneficial effects on ADHD symptoms.

Omega-3 and ADHD have also been studied in children. A 2020 study in the Journal of Dietary Supplements found that children ages 6-12 with behavioral disorders improved significantly by taking omega-3 dietary supplements. They reported better health status, quality of life, and scores on Strengths and Difficulties Questionnaires.

Meanwhile, an analysis of 10 studies in the Journal of the American Academy of Child and Adolescent Psychiatry found that omega-3 fatty acid supplements had a small but significant effect in improving ADD/ADHD symptoms. A higher EPA dose in the supplements was significantly correlated with efficacy.

Finally, a 2017 review of 16 studies found that omega-3 fatty acids improved symptoms associated with ADHD. These included impulsivity, hyperactivity, attention, visual learning, and working/short-term memory.

While these effects may be small, it’s a good idea to test levels of ferritin, zinc, magnesium, and vitamin D. Deficiencies should be addressed with supplements.

A 2023 review in Current Nutrition Reports noted that those with ADHD often have deficiencies in copper, magnesium, manganese, chrome, iron, and zinc. Therefore, proper levels of minerals might have beneficial effects on ADHD symptoms.

Omega-3 and ADHD have also been studied in children. A 2020 study in the Journal of Dietary Supplements found that children ages 6-12 with behavioral disorders improved significantly by taking omega-3 dietary supplements. They reported better health status, quality of life, and scores on Strengths and Difficulties Questionnaires.

Meanwhile, an analysis of 10 studies in the Journal of the American Academy of Child and Adolescent Psychiatry found that omega-3 fatty acid supplements had a small but significant effect in improving ADD/ADHD symptoms. A higher EPA dose in the supplements was significantly correlated with efficacy.

Finally, a 2017 review of 16 studies found that omega-3 fatty acids improved symptoms associated with ADHD. These included impulsivity, hyperactivity, attention, visual learning, and working/short-term memory.

While these effects may be small, it’s a good idea to test levels of ferritin, zinc, magnesium, and vitamin D. Deficiencies should be addressed with supplements.

In a 2025 review, researchers found that neurofeedback “demonstrated medium to large effect sizes in improving attention and reducing hyperactivity.” And the long-term effects lasted up to 12 months after treatment, with fewer negative side effects than medications.

Neurofeedback, the authors added, may offer potential long-term savings compared to the costs of ongoing medications. Still, they concluded that integrative approaches involving neurofeedback as well as standard treatments could optimize outcomes.

Meanwhile, a 2015 review explained that mindfulness can be integrated with cognitive behavioral therapy (CBT) for adults with ADHD. Mindfulness for ADHD was found to be a well-accepted intervention.

Related: Neurofeedback for ADHD and Anxiety: A Natural Brain-Based Approach That Lasts

How Do I Safely Combine Natural Options With Standard ADHD Care?

Whenever adding a new treatment to your mental health toolkit, it’s important to work with a qualified clinician. First, they can evaluate when to combine natural ADHD treatments with medications. This includes testing before recommending supplements like melatonin, iron, zinc, and magnesium.

Then the clinician should monitor the patient’s sleep and their adherence to interventions, as well as any side effects or interactions. Setting and tracking goals will help determine how well these treatments are working.

Finally, it’s important for clinicians and patients alike to balance their expectations. Natural treatments may not be miracle cures or able to completely replace medications. But the appropriate individualized plan will create a holistic approach to treatment—and therefore optimal results.

ADHD and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.
  1. Staley BS, Robinson LR, Claussen AH, et al. Attention-Deficit/Hyperactivity Disorder Diagnosis, Treatment, and Telehealth Use in Adults — National Center for Health Statistics Rapid Surveys System, United States, October–November 2023. MMWR Morb Mortal Wkly Rep 2024;73:890–895. DOI: http://dx.doi.org/10.15585/mmwr.mm7340a1.
  2. Cerrillo-Urbina AJ, García-Hermoso A, Sánchez-López M, Pardo-Guijarro MJ, Santos Gómez JL, Martínez-Vizcaíno V. The effects of physical exercise in children with attention deficit hyperactivity disorder: a systematic review and meta-analysis of randomized control trials. Child Care Health Dev. 2015 Nov;41(6):779-88. doi: 10.1111/cch.12255. Epub 2015 May 18. PMID: 25988743.
  3. Sun W, Yu M, Zhou X. Effects of physical exercise on attention deficit and other major symptoms in children with ADHD: A meta-analysis. Psychiatry Res. 2022 May;311:114509. doi: 10.1016/j.psychres.2022.114509. Epub 2022 Mar 14. PMID: 35305344.
  4. Checa-Ros A, Muñoz-Hoyos A, Molina-Carballo A, Viejo-Boyano I, Chacín M, Bermúdez V, D’Marco L. Low Doses of Melatonin to Improve Sleep in Children with ADHD: An Open-Label Trial. Children (Basel). 2023 Jun 28;10(7):1121. doi: 10.3390/children10071121. PMID: 37508618; PMCID: PMC10378280.
  5. Lange KW, Lange KM, Nakamura Y, Reissmann A. Nutrition in the Management of ADHD: A Review of Recent Research. Curr Nutr Rep. 2023 Sep;12(3):383-394. doi: 10.1007/s13668-023-00487-8. Epub 2023 Jul 28. PMID: 37505402; PMCID: PMC10444659.
  6. Miller MD, Steinmaus C, Golub MS, Castorina R, Thilakartne R, Bradman A, Marty MA. Potential impacts of synthetic food dyes on activity and attention in children: a review of the human and animal evidence. Environ Health. 2022 Apr 29;21(1):45. doi: 10.1186/s12940-022-00849-9. PMID: 35484553; PMCID: PMC9052604.
  7. Rodríguez-Hernández, P. J., Canals-Baeza, A., Santamaria-Orleans, A., & Cachadiña-Domenech, F. (2018). Impact of Omega-3 Fatty Acids Among Other Nonpharmacological Interventions on Behavior and Quality of Life in Children with Compromised Conduct in Spain. Journal of Dietary Supplements, 17(1), 1–12. https://doi.org/10.1080/19390211.2018.1481165
  8. Bloch MH, Qawasmi A. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. J Am Acad Child Adolesc Psychiatry. 2011 Oct;50(10):991-1000. doi: 10.1016/j.jaac.2011.06.008. Epub 2011 Aug 12. PMID: 21961774; PMCID: PMC3625948.
  9. Derbyshire E. Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD? J Lipids. 2017;2017:6285218. doi: 10.1155/2017/6285218. Epub 2017 Aug 30. PMID: 28951787; PMCID: PMC5603098.
  10. Kee, M.E., Ng, N.CS. & Wong, R.SY. Neurofeedback and attention-deficit/hyperactivity disorder: a review on the potential and challenges. Egypt J Neurol Psychiatry Neurosurg 61, 75 (2025). https://doi.org/10.1186/s41983-025-00999-w
  11. Mitchell JT, Zylowska L, Kollins SH. Mindfulness Meditation Training for Attention-Deficit/Hyperactivity Disorder in Adulthood: Current Empirical Support, Treatment Overview, and Future Directions. Cogn Behav Pract. 2015 May;22(2):172-191. doi: 10.1016/j.cbpra.2014.10.002. PMID: 25908900; PMCID: PMC4403871.
  12.  

Related Articles

FINAL TAKEAWAY ON AVOIDING HOLIDAY STRESS