ADHD: What is it and what vitamins do you need?

Although diet is not the cause of ADHD (Attention Deficit Hyperactivity Disorder), research shows that certain dietary changes can help improve its symptoms.

ADHD is a neurodevelopmental disorder that includes inattention, hyperactivity and impulsivity. It is one of the most common disorders in children, but it also affects adults. The exact cause of ADHD is unclear. Research shows that genetics play an important role. Other factors, such as certain chemicals in the environment and poor nutrition during infancy, may also be involved.

ADHD is thought to be affected by low levels of the neurotransmitters dopamine and noradrenaline in an area of ​​the brain. As a result, people find it difficult to complete their tasks, to perceive the time that passes correctly, to stay focused and to change their inappropriate behavior. The result is that their ability to go to school and work as well as to maintain good relationships with others is affected.

Some studies have shown that children with ADHD do not follow a well-balanced diet and have nutrient deficiencies. The science behind the effect of food on behavior is quite new, however, some foods are known to affect our behavior. e.g. Caffeine can increase alertness and chocolate can improve mood. One study concluded that taking a supplement of essential fatty acids, vitamins and minerals led to a significant reduction in antisocial behavior compared to a placebo [1]. So it seems reasonable that some supplements could reduce the symptoms of ADHD.

The best supplements for ADHD

Studies have looked at the effects of omega-3 fatty acids, amino acids, certain minerals and multivitamins.

1. Omega-3 fatty acids

Omega-3 fats are known to play an important role in the brain. The lower omega-3 levels, the more learning and behavioral problems children with ADHD have. Therefore, it is not surprising that omega-3s, commonly given in the form of fish oil, have been tested to see if they can help. Several studies, including two meta-analyzes, have found that omega-3s cause moderate improvements in ADHD symptoms. Omega-3s seem to help improve inattention. They also reduce aggression, anxiety, impulsivity and hyperactivity.

A related supplement is phosphatidylserine, a molecule that belongs to the phospholipids and plays an important role in cellular signaling. Some small studies suggest that it may be useful in the case of ADHD [2].

2. Amino acids

Every cell in our body needs amino acids to function. Among other things, amino acids are used to make neurotransmitters in the brain. Phenylalanine, tyrosine and tryptophan are used to make the neurotransmitters dopamine, serotonin and noradrenaline. People with ADHD have been shown to have problems with these neurotransmitters as well as low levels of these amino acids in their blood and urine. For this reason, some studies have examined whether amino acid supplements affect the symptoms of ADHD in children. Some have shown moderate benefits from tyrosine and S-adenosylmethionine (SAM-e) supplements – a molecule that enhances brain chemicals that affect your mood.

3. Iron

Iron deficiency can cause reduced mental capacity in all children, regardless of whether they have ADHD or not. Studies have evaluated the effects of iron supplements on children with ADHD and found improvements, but more research is needed. One of these studies looked at children with ADHD and low levels of ferritin (ferritin measures the body’s iron stores) but without anemia, and recorded a significant improvement in symptoms after 12 weeks of iron administration [4]. Before giving your child an iron supplement, it is important to measure the amount of iron stored in their body. Hemoglobin and hematocrit indicate iron levels in red blood cells. These measurements are usually normal in children with ADHD. Ferritin test is recommended. You should know, however, that too much iron is bad for the body.

4. Zinc

Zinc deficiency can have the same effects as iron deficiency but this metal has been less studied. Lower levels of zinc, magnesium, calcium and phosphorus have been reported repeatedly in children with ADHD. Some studies have examined the effects of zinc supplements and reported improvements in ADHD symptoms [5]. Zinc helps our immune system and also the brain regulate dopamine. On the other hand, as in the case of iron, high zinc intake can have side effects.

5. Multivitamins

Different vitamins or minerals may play a role in ADHD, so one study looked at whether multivitamins have a positive effect. A 2017 trial for a supplement of vitamins and minerals found improvement in ADHD symptoms in adults. Those taking the supplement improved after eight weeks, compared with the placebo group [6].

At Vita4you.gr you will find a wide variety of multivitamins!

References

1. Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners. Randomised, placebo-controlled trial.
2. The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial.
3. Amino acid supplementation as therapy for attention deficit disorder.
4. Effects of iron supplementation on attention deficit hyperactivity disorder in children.
5. Nutritional Supplements for the Treatment of Attention-Deficit Hyperactivity Disorder.