2 days ago
Boost Your Focus Fast With the Best Natural Remedies for ADHD
Of the 15.5 million adults in the U.S. with attention deficit hyperactivity disorder (ADHD), about 6.8 million are women. But that number doesn't tell the whole story, as we tend to be underdiagnosed. The good news is that growing knowledge of the condition means this gap is closing fast, and more people are finally getting the treatment they need. The even better news is there are effective, natural remedies for ADHD that can help.
Here's everything you need to know about the foods, nutritional supplements and clever lifestyle tweaks shown to improve focus and increase attention span—while letting all the unique strengths associated with ADHD shine through.
The main signs of ADHD include hyperactivity, impulsivity, lack of executive functioning (managing and finishing tasks), trouble concentrating and emotional dysregulation. A few symptoms, however, may present differently in women, says John J. Ratey, MD, Associate Clinical Professor of Psychiatry at Harvard Medical School, internationally recognized expert in neuropsychiatry and coauthor of Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder and ADHD 2.0.
Anger or aggression is typically more common in boys and men. But in girls and women, that frustration may turn inward, he notes. 'Women may internalize a bit more, meaning instead of yelling at others, they might direct that emotion toward themselves and become depressed.'
There's also a higher prevalence of eating disorders in women with ADHD, adds James Greenblatt, MD, a globally recognized pioneer in functional and integrative psychiatry, developer of the ADHD course Functional Medicine for Mental Health | Mind Refined and author of Finally Focused: The Breakthrough Natural Treatment Plan for ADHD.
Disordered eating, he explains, may be linked to ADHD-induced behaviors like trouble with impulse control and the desire to self-soothe. 'Eating does help the brain concentrate,' notes Dr. Gleenbatt, adding that, like most things in life, it's only when we go overboard that it can become a problem.
Years ago, the ratio of girls to boys who were diagnosed with ADHD was about 1:8; thanks to increasing awareness, today it ranges from 1:2 to 1:4, estimates Dr. Ratey. 'Compared to boys, girls tend to have superior language skills, which can mask other symptoms that might have been identified earlier,' he explains.
Nutrition profoundly affects behavior and brain health, says Dr. Greenblatt. Here he shares the main dos and don'ts of a diet plan designed to manage ADHD symptoms.
'We know that sweetened beverages—everything from Gatorade to sodas—are correlated with ADHD,' Dr. Greenblatt says, explaining that this is in large part because refined sugar depletes B vitamins, which are optimal for brain function.
While there isn't a universal, agreed-upon 'menu' that works for everyone with the condition, research in the journal Pediatrics suggests that a Mediterranean diet may decrease the likelihood of developing ADHD in children and adolescents, confirms Greenblatt. In this case, what's good for the developing brain is just as healthy for the adult brain, so go ahead and fill your plate with veggies, nuts, olive oil and legumes.
Try to make sure you have protein at every meal, since studies suggest it helps steady blood sugar levels. 'While high blood sugar doesn't cause ADHD symptoms, it can make them worse,' Dr. Greenblatt says. Excellent sources of protein include eggs, seafood, lentils and lean meats like poultry.
Drs. Greenblatt and Ratey tick off a few key vitamins and supplements shown to improve focus and overall health, especially for people with ADHD:
Though he acknowledges TikTok may have gotten 'carried away' with extolling the merits of magnesium, Dr. Greenblatt says it's a key supplement that helps reduce ADHD symptoms. 'Close to 100 percent of my patients with ADHD are put on magnesium because it helps with everything from sleep to anxiety to overactivity,' he reveals. He recommends taking 200 to 400 mg of magnesium daily.
Because B vitamins play a key role in energy metabolism, they can help ease hyperactivity and improve focus, notes Dr. Greenblatt. He adds that everyone with ADHD should have their vitamin B levels tested. Talk to your doctor to learn if this supplement is natural ADHD remedy that's right for you, and if so, at what dosage.
Low levels of zinc have long been associated with ADHD. That's likely because the mineral is 'critical to hundreds of enzymes in the body, as well as to neurotransmitter synthesis," Dr. Greenblatt explains. Still, he cautions to avoid taking it over the long-term because too much can lead to a copper deficiency. Dr. Greenblatt suggests aiming for 15 to 30 mg of a zinc supplement daily.
Research shows the fatty acids help 'contain the impulsivity and obsessive-compulsive behaviors sometimes associated with ADHD,' per Dr. Ratey. That's because Omega-3s aid neurotransmitters and are central to brain health. Reap the benefits by taking 250 mg to 500 mg of EPA and DHA daily.
From the simple standing trick that sparks brain activity to the novel way to, well, read a novel, Dr. Ratey shares surprising natural ADHD remedies shown to increase focus.
'The moving brain is the thinking brain,' Dr. Greenblatt declares. 'Regular exercise gives you the same neurotransmitter jolt as the stimulant medications prescribed for ADHD. So, walking or weightlifting a few times a week, for example, will help release dopamine and serotonin—the effects are very similar to Ritalin.'
And if you can take your daily walk with a friend, all the better. Connection and social interaction are key to managing ADHD, he adds. Not only do they bring you joy and purpose, they also light up the brain, as engaging in conversation is a deceptively complex cognitive task.
Tip: Not a fan of walking? Any exercise will do the trick, including a wonderfully nostalgic activity: jumping rope. Dr. Ratey recalls treating a child with ADHD who would have a tantrum every time she sat down to do math homework. 'I told her mom to have her jump rope for five minutes right before sitting down—it helped her focus, and she made it through the work.' Fast forward 30 years and she's more than comfortable with numbers. 'Today, she's a nurse and had to do a lot of math to get where she is,' he shares proudly.
'The attention system in the brain is extremely dependent on the balance system—they're very interactive,' Dr. Ratey says. 'So, when you're at the sink preparing the dishes for the dishwasher, stand on one leg for a few seconds or minutes. Or challenge yourself to put your shorts or pants on standing up without holding on to anything.' The more you practice, the sharper your attention span will become.
Back in the 1980s, when Dr. Ratey was starting his career, one of the treatments for dyslexia was reading while standing up because this simple power pose improves cognition. The same holds true when it comes to natural remedies for ADHD, he explains. 'When you're standing or moving, your brain is already active, spurring greater activity in the attention center.'
For all the ways to corral ADHD, it must be said that it also confers unique strengths. 'People with this condition are often very creative because they see things others don't,' observes Dr. Ratey, who admits to having a large 'swath' of ADHD himself. 'When everyone else is following the leader or the same old doctrinal way of doing things, they make their own path.'
Adds Dr. Greenblatt, 'I don't care whether you use a medicine or a natural approach, ADHD is a neurobiological illness that can be treated. It's not your fault—and it's certainly not a weakness.'
More stories on ADHD:
Do You Struggle With ADHD? Changing Your Diet and Habits in These 5 Ways May Help Ease Symptoms
Empowering Parents of Children with ADHD: Tips and Strategies from the ADHD Thrive Institute
The Unmet Needs of Neurodivergent Children, Lavonne Taylor Appeals for Early Intervention and Support
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
