Supplements That May Help with ADHD

Hawley Campbell
4 days ago
4 min read

Authored by: Hawley Campbell Telepsychiatry Nurse Practitioner

If you or a loved one is navigating Attention-Deficit/Hyperactivity Disorder (ADHD), you've likely felt that constant pull toward finding better focus, more calm, and smoother days. Medication and therapy are the tried-and-true foundations, but we frequently get questions about natural ways to support your brain's unique chemistry. Can supplements truly make a difference? We took the time to do a deep dive into the latest clinical evidence, specifically looking at research from 2020 to 2025, to give you an honest, research-backed perspective (NCCIH, 2023). Let's explore what the science really tells us.

The Omega Three Connection: Essential Fats for Brain Health

Think of Omega-3 Fatty Acids (like eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA) as premium fuel for your brain. These essential fats are crucial for maintaining healthy cell walls and facilitating clear communication between neurons. It's interesting to note that people with ADHD often show naturally lower blood levels of these Omega-3s compared to their peers.

What the Clinical Trials Tell Us

Here’s the straight truth: Omega Threes are fantastic for overall wellness, but their direct impact on core ADHD symptoms is still unclear (Gillies, 2023).

Mixed Results: A significant 2021 meta-analysis of clinical trials didn't find a strong, consistent effect of Omega-3 supplementation on reducing ADHD core symptoms when checked by parents or teachers (Ghalandari et al., 2021).
A Supportive Role: The evidence points to Omega Threes not being a replacement for your core treatment. However, if a blood test shows you are deficient, supplementing is a smart, supportive addition to your plan. The key here is checking your levels first!

The Power of Minerals: Your Brain's Natural Co-factors

complex interplay

We know that brain chemistry requires an entire team of nutrients to run smoothly. Deficiencies in certain key minerals are surprisingly common in the ADHD com

immunity, which is why correcting these imbalances is such a hopeful, supportive strategy.

Magnesium: The Body's Natural Calm Button

This mineral is famous for helping people relax, but its work in the brain is critical. Magnesium helps regulate important brain messengers like dopamine and manages the glutamate receptor, which often controls how excitable or hyperactive the brain feels (Serefko et al., 2020).

Magnesium

Promising Findings: Time and again, systematic reviews show that children with ADHD often have lower serum magnesium levels. Excitingly, a systematic review published in 2025 suggests that supplementing with magnesium for eight to twelve weeks can potentially soften clinical symptoms of ADHD, including linked issues like anxiety and difficulties with sleep (Kaljahi & Noorazar, 2025).

Zinc and Iron: Essential for Dopamine

Zinc and Iron

Zinc and Iron are like pit crew members for your brain’s chemistry. They are absolutely critical co-factors needed for the effective synthesis of dopamine and norepinephrine, the very neurotransmitters central to managing focus and attention in ADHD.

Deficiency Link

The Deficiency Link: Recent studies consistently show that low serum ferritin (the iron storage protein) and low zinc levels are strongly connected to higher ADHD symptom severity, particularly inattention (Kim et al., 2024; Pelaez-Lacalle et al., 2021).
The Key Takeaway: Supplementation with zinc and iron shows the most noticeable results only when a deficiency has been confirmed by a blood test. If your levels are low, correcting them may lead to genuine improvements. Crucially, taking high doses of iron or zinc when you don't need it can be harmful and even toxic, so please don't skip the testing step.
Well being

Your Next Steps: Putting Your Well-being First

While the research on specific supplements is encouraging, especially for documented deficiencies, please remember this: supplements are not a substitute for professional medical treatment (NCCIH, 2023).

HC Mental Health & Wellness

Before adding any supplement to your ADHD treatment plan, we strongly advise you to consult with your healthcare provider. This simple step ensures that the supplement is safe for you, won’t interact negatively with your current medications, and is genuinely needed based on your individual health profile.

Navigate Your Journey With ADHD

Your well-being is the priority. We’re here to help you navigate your journey. If you’d like to explore the research on other complementary approaches to ADHD, like specific dietary changes or mindfulness techniques, just let us know!

References

Ghalandari, S., Mazaheri, H., Zare-Farashbandi, F., & Ghelichkhani, M. (2021). Efficacy and safety of polyunsaturated fatty acids supplementation in the treatment of attention deficit hyperactivity disorder (ADHD) in children and adolescents: A systematic review and meta-analysis of clinical trials. Nutrients, 13(4), 1226.

Gillies, D. (2023). Polyunsaturated fatty acids (PUFA) for attention deficit hyperactivity disorder (ADHD) in children and adolescents. Cochrane Library.

Kaljahi, P., & Noorazar, S. G. (2025). Magnesium Status and Supplementation in Children With Attention-deficit/Hyperactivity Disorder: A Systematic Review. Journal of Pediatric Review, 13(3), 183–192.

Kim, J., Stupay, A. C., Jaffe, M. D., & Shaffer, B. L. (2024). Iron Supplementation in Management of Neurodevelopmental Disorders: Systematic Review, Meta-Analysis, and Qualitative Synthesis. The Journal of Neuropsychiatry and Clinical Neurosciences, 36(2), 99–114.

National Center for Complementary and Integrative Health (NCCIH). (2023). ADHD and complementary health approaches: What the science says. U.S. Department of Health and Human Services.

Pelaez-Lacalle, V., Ruiz, S. E., & Herrador, M. A. (2021). The role of iron and zinc in the treatment of ADHD among children and adolescents: A systematic review of randomized clinical trials. Nutrients, 13(11), 4059.

Serefko, A., Szopa, A., Wlaź, P., Nowak, G., & Radziwoń-Zaleska, M. (2020). The role and the effect of magnesium in mental disorders: A systematic review. Nutrients, 12(6), 1661.