Natural Remedies for ADHD: 10 Ways You Can Naturally Manage Your ADHD Symptoms

Since I stopped taking my ADHD medication a month ago, I’ve been learning about natural remedies for ADHD. While I think ADHD medications can be incredibly helpful, they’re not for everybody. Some people simply don’t react well to them or don’t like how they feel while taking them. Others can’t take them because they’re pregnant or take medications that can’t be combined with ADHD medications. Not to mention, with all the recent shortages, there are plenty of people who want to take ADHD medication but can’t get their hands on any.

There’s an overwhelming amount of information regarding natural remedies for ADHD on the internet. Among all of that information are conflicting claims and variations of how research-based the remedy is. Well, I’m here to help you cut through the noise! To help you navigate ADHD natural remedies, I’ve split all the recommendations into 10 categories to make the information more easily digestible for you. Read on to find the best natural remedies for ADHD that works for you!

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Natural ADHD Remedy Number 1: Minimize Screen Time

I know it sounds simultaneously obvious and impossible, but minimizing screen time can immensely improve ADHD symptoms. Between the blue light and the dopamine-inducing content designed to keep you engaged and scrolling, excessive screen time can be heavily dysregulating for people with ADHD. That’s probably the reason why people with ADHD have a longer screen time utilization. Outside of work, it’s recommended that adults get less than two hours of screen time. For tips on how to cut down on your screen time, check out my post on the topic.

Avoid Potential Allergens

While the research varies a bit and requires more thorough studies, avoiding potential allergens can improve ADHD symptoms for many people. In a 2021 study, researchers found that children with food allergies were 40% more likely to have ADHD than their peers without food allergies. However, this goes beyond food allergies as many people have food sensitivities they may not even be aware of.

One study found that when children with ADHD were put on a restricted elimination diet, over half of the subjects experienced a 40% improvement on an ADHD rating performance scale. Other studies have found similar results with ADHD symptoms being improved by “few foods” diets.

If you want to eliminate any food sensitivities, you can follow this plan:

1. Eliminate high-allergen foods for three weeks. High-allergen foods are dairy, wheat, corn, soy, and eggs (the most common culprit.)
2. If you notice an improvement, add foods back in one by one. Give each food three or four days to see if you notice any differences before adding in the next food.

If you don’t notice any differences, then you can consider yourself free of food sensitivities! If you notice a difference in your ADHD symptoms, skin, or anything else, try a diet that avoids that allergen for a while and see how you feel.

Managing ADHD With Exercise is a Must

Exercise is crucial if you’re looking for natural ways to manage your ADHD. I see such a difference in my own ADHD symptoms on the days I exercise versus the days I don’t. Don’t be intimidated though, you don’t need to start hitting the gym all hot and heavy every day while praying your ADHD allows you to stay consistent. Even just 20 minutes of aerobic exercise can drastically improve ADHD symptoms, as proven by numerous studies.

Going for a walk in the morning can be a great way to get some exercise in while getting vitamin D, something many people with ADHD are deficient in. Lately, I’ve been really loving the JustFit app. It has customizable plans that take the decision exhaustion out of keeping a workout routine. The exercises are hard enough to keep me challenged and interested without making me dread the workout and end up skipping it.

If you enjoy heavy workouts, don’t do them within a couple of hours of bedtime, as this can disrupt your sleep cycle.

Types of Exercise Shown to Improve ADHD Symptoms:

• Yoga has been found to improve ADHD symptoms, although most of the research has been done on children. Anecdotally, I can confirm that my ADHD symptoms are much better when I do yoga almost every day.
  
• Somatic therapy exercises such as yoga, rhythmic movement, and stretching can improve ADHD symptoms by teaching greater physical and emotional control over the body’s stress responses. Somatic exercises also stimulate neural pathways in the brain which can improve executive dysfunction struggles.
  
• Tai chi has been proven to improve ADHD symptoms. In one study, teenagers with ADHD took tai chi twice a week for five weeks. After the five weeks, the teenagers had less anxiety, improved behavior, fewer inappropriate emotions, did less daydreaming, and were less hyperactive. Even more interesting is that the teenagers exhibited improved ADHD symptoms at the two-week follow-up, even when no tai chi had been done since the end of the study period.

Improve ADHD Symptoms by Going Outside

One theory floating around the internet about ADHD and autism is that they’re some survival-of-the-fittest remnants of when we were hunter-gatherers. The pattern recognition, sound sensitivities, hyperfocus, and all the other neurospicy symptoms helped us stay alive and find food, water, and other resources. More people are being diagnosed with ADHD and autism now because those skill sets are more obvious, less valuable, or even disruptive in modern fluorescent-fueled society. I feel like this theory is confirmed by how many people feel their ADHD symptoms disappear when they are out in nature but that is anecdotal evidence, even if there is a whole lot of said anecdotal evidence floating around the internet (and my friend group.)

Nature improving ADHD symptoms isn’t just anecdotal though. In a systematic review of existing research, the data consistently showed that spending time in nature drastically improved ADHD symptoms for children and adults. So if you’re looking for natural remedies for ADHD, prioritize spending time outside. Have a picnic in your backyard, go for a walk, or start the garden you’ve been longing for. Your brain and body will thank you.

Meal Planning as a Natural Remedy for ADHD

I get it. Meal planning can feel counterintuitive if you have ADHD. You don’t know what you’ll be in the mood for all week. It requires planning and building a more complicated shopping list. All of which too often leads to executive dysfunction struggles and piles of rotting produce in your fridge. But if you can power through it and get into a meal planning and prepping routine, you may be surprised by how much your ADHD symptoms improve.

Planning meals that use healthy and fresh ingredients and are low in sugar, salt, and fat can lessen ADHD symptoms. By planning and prepping your meals ahead of time, there’s less of a chance that you order takeout after a long day (so it’s great on your wallet as well as your ADHD symptoms.) When you plan your meals ahead of time, you get rid of decision exhaustion throughout the week, leaving you with more energy and feeling less frazzled.

Additionally, planning and prepping meals with healthy fats and proteins means fewer skipped meals and last-minute choices of less healthy foods. This enables your body to maintain energy throughout the day. With fewer energy dips and dives, ADHD symptoms are more manageable and impulsivity doesn’t have a one-up on you (more than it already does.)

Manage Your ADHD Symptoms With What You Eat

Meal planning is helpful for naturally managing ADHD symptoms but the food you put into those meal plans is equally important. Some researchers have found that ADHD symptoms are worsened by processed carbs and sugars as well as synthetic food dyes. There has also been some connection found between worsened ADHD symptoms and pesticides so organic food can make a real difference for people looking for natural remedies for ADHD.

I am never going to tell you to cut out all carbs but it is important to eat carbs with a low glycemic index (GI). Foods with low GI ratings lower your blood sugar levels, increase focus, and decrease cravings – all necessary for natural ADHD management.

Caffeine consumption is also worth mentioning. A well-timed cup of coffee in the morning or early afternoon can help you stay focused through that mid-day slump of sleepiness. However, consuming more than one or two cups a day or drinking it in the evening can make your ADHD symptoms worse and mess with your sleep.

Natural Remedies for ADHD #7: Good Sleep Hygiene

Getting enough sleep is crucial for managing ADHD symptoms. When we don’t get enough sleep, we tend to be more impulsive and less focused. This leads to less productivity, skipping workouts, and poor diet choices, all of which negatively impact ADHD symptoms.

The nature of ADHD means it disrupts the regulation of brain activity which can lead to difficulties falling asleep or staying asleep for many people who have ADHD. If sleep feels like a constant battle for you, here are some sleep hygiene tips you can try:

• Build a bedtime routine that helps signal your brain that you’re preparing for sleep
  • Using essential oils during your bedtime routine can also be a useful signal to prepare your brain for sleep
• No screen time 45 minutes before bed
• Calming activities like reading, journaling, or stretching
• Drinking tea or taking herbs that are natural sleep aids like valerian, chamomile, or melatonin
• Avoid doing vigorous exercise in the last hour before your bedtime routine
• Use a white noise machine to cover up disruptive noises
• Try guided audio meditation or a guided breathing light to help you wind down
• Avoid hot baths close to bedtime as it can confuse your circadian rhythm and make it harder for your body to cool down for sleep. A warm bath one to two hours before bed can be helpful for sleep though so if you love bedtime baths, just be mindful of the temperature.
• Don’t spend too much non-sleep time in bed because you want your brain to associate bed with sleeping, not leisure time

Manage Stress to Help Naturally Manage ADHD Symptoms

I know it’s easier said than done but stress management is another tool for your toolbox of natural remedies for ADHD. People with ADHD are more sensitive to stress which can multiply its negative impacts on us. Stress is dysregulating for even the mentally healthiest of neurotypicals so it’s not surprising that stress can be wildly dysregulating for people with ADHD.

Tips for stress management:

• Take a moment at the end of the day to reflect on your strengths and three moments of peace you experienced throughout the day
• Make time for loved ones as close relationship bonds can help minimize the impact of stress
• Be realistic with your schedule and don’t overload yourself
• Exercise regularly
• Talk to your loved ones about what’s stressing you out and don’t bottle it up
• Practice mindfulness, meditation, and/or breathing exercises
• Take a walk where you can touch a little dirt and hear some birds chirping
• Get some house plants as research has shown they can reduce stress and touching dirt releases serotonin
• Do something that makes you laugh whether it’s watching a funny movie or going to a comedy show
• Make more time for hobbies or find new hobbies
• Reflect on which things are causing you the most stress and if you can eliminate or minimize them in your schedule

Therapy Options for Natural ADHD Management

There are multiple types of therapy that have been found to help manage ADHD symptoms. Some are more evidence-based than others, which I’ll also break down for you. If you’re considering therapy, I highly recommend finding a therapist who specializes in or is at least experienced with ADHD. I’ve had therapists before who didn’t have enough ADHD experience and they absolutely let me babble throughout sessions and avoid getting to anything too heavy and it was definitely a waste of hard-earned money. As therapy is expensive, wherever possible I will also include workbooks or things you can try at home.

Cognitive Behavioral Therapy (CBT)

CBT therapy is a goal-oriented form of therapy that helps you identify and change unhealthy behavior and thinking patterns. As of this writing, CBT has the most evidence proving its efficacy in managing ADHD symptoms. Multiple studies have found that CBT can help people with ADHD manage their symptoms and boost their self-esteem. Personally, CBT has helped me fight my all-or-nothing mindset so I stop trying to do everything perfectly or not at all.

CBT can help you improve organization and planning, focus and attention, problem-solving, procrastination, as well as relationships and friendships. Can’t afford therapy right now? You can do CBT at home! This CBT workbook for Adult ADHD was written by a licensed psychotherapist and certified ADHD clinical specialist. If you also struggle with anxiety, this CBT workbook for adult ADHD and anxiety was written by a licensed psychotherapist with both ADHD and anxiety in mind.

Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-based cognitive therapy (MBCT) is another therapy option that can serve as a natural remedy for ADHD. This type of therapy combines CBT with mindfulness meditation which will give you a deeper understanding of ADHD’s impact and related symptoms.

Neuroimaging studies have found that mindfulness meditation can result in neuroplastic changes in the brain regions altered by ADHD. As a result of those changes, MBCT can improve impulse control, emotional reasoning, attention and focus, executive function, and mental health in general. This Mindfulness for Adult ADHD manual can help you practice mindfulness at home.

Neurofeedback

Next on our list of natural remedies for ADHD is neurofeedback. This is a type of brain training that measures brain activity and then translates that activity into visual or sound cues in real time. This feedback helps you learn how to adjust and control your brain activity to achieve specific goals. As neurofeedback requires an EEG and other special equipment, it unfortunately can’t be done at home in any capacity.

Dialectical Behavioral Therapy (DBT)

Dialectical Behavioral Therapy (DBT) is another form of talk therapy with a lot of evidence supporting its success in managing ADHD. DBT helps you build essential coping skills for managing emotions and behaviors in your day-to-day life. It can help you replace disruptive and unhelpful behaviors with more positive ones.

Additionally, DBT can be conducted through individual, group, or phone sessions which makes it a tad more accessible than treatments that require one-on-one sessions. With this Neurodivergent Friendly Workbook of DBT Skills, you can work on DBT at home too.

Sensory Integration Therapy (SIT)

SIT therapy is a bit less evidence-based, especially when it comes to ADHD adults, but I’ve read enough anecdotal accounts of success that I think it’s worth including on this list of natural remedies for ADHD. This type of therapy cannot be done at home and is typically done with an occupational therapist. It involves therapeutic activities intended to help you process sensory information better. For some people, this leads to improved focus, less distractibility and overstimulation, and fewer behavioral challenges by teaching you how to manage sensory input in a controlled way.

Holistic Therapy Options as Natural Remedies for ADHD

There are other holistic therapy options that can help you manage ADHD symptoms as well. Each of the following therapies have some documented success in helping with areas related to ADHD, albeit are less evidence-based than the treatments mentioned above. Therapy is so individual and greatly impacted by the therapist’s experience and approach which can lead to varying outcomes.

Holistic therapy options for ADHD:

• Animal Therapy – I am currently doing animal therapy combined with EDMR so I can personally vouch for its benefits. The behavior of the animals can be emotionally insightful and it just feels like a more ADHD friendly environment than a sterile therapist’s office. Pet therapy is between a pet and its owner which can help with anxiety, routine, and getting out excess energy.
  
• Music Therapy – Music therapy can involve dancing, listening to music, or playing an instrument. Depending on whether it’s active or passive music therapy, it can help reduce impulsivity and aggression as well as improve social skills, focus, and academic skills.
  
• Interpersonal Therapy – This type of therapy helps you process and resolve any conflicts or issues that you may have with other people due to ADHD behaviors. Interpersonal therapy can also help with low self-esteem, feelings of failure, and other personal issues.
  
• Art Therapy – Art therapy is more than just doodling or painting a picture. It can help people with ADHD improve their focus and problem-solving skills. Additionally, art therapy can help you relax and reduce your stress levels, both of which are good for naturally managing ADHD symptoms.
  
• Support Groups – Support groups for people with ADHD offer a sense of community with people who deeply understand your struggles. They provide a safe place to get support and exchange advice free from judgment.
  
• ADHD Coaching – Getting an ADHD coach can help you finally feel like you have a grasp on life. An ADHD coach can help you set goals for yourself and build plans to help you reach those goals. With an ADHD coach, you can gain much-needed skills for better time management, improved focus and organization, and other ADHD bumps that pop up along the way.

Natural Remedies for ADHD #10: Supplements

When it comes to supplements, I think a disclaimer is required right away. Supplements as natural remedies for ADHD don’t have a lot of evidentiary support but there is quite a bit of anecdotal evidence claiming various supplements can improve ADHD symptoms. Unless you are already deficient, you may not feel an impact from supplements. Additionally, human bodies are complex and we are all intricate combinations of health issues, medications, diet, and lifestyle which can make the impact of supplements highly variable.

All that being said, below are the supplements that come up as natural remedies for ADHD. I’ve split it into two categories, the ones that have a bit more evidence behind them and those with less evidence but may be worth trying if you’re trying to find natural ways to manage ADHD. Admittedly, what we do know about the impact of these supplements on ADHD is from limited research, and more research is very much needed to get a better understanding of ADHD and supplements.

For liability purposes, I’m also going to give you the general warning that you should consult your doctor before starting a new supplement regime. Also, always take the recommended dosage for supplements as it can be dangerous to have levels that are too high. Do your research about any possible interactions with anything else you may be taking and whether you should take each supplement in the morning or the evening.

Supplements that can improve ADHD symptoms backed by research:

• Zinc – Studies have shown that zinc can reduce the severity of ADHD symptoms. Zinc helps regulate dopamine and may improve the brain’s response to dopamine. Additionally, one study found that taking zinc can reduce impulsivity and hyperactivity.
  
• Omega-3 and Omega-6 Fatty Acids – Omega 3 and Omega 6 fatty acids have the most evidence showing their positive impact on ADHD symptoms. Studies have found these fatty acids can improve impulsivity, focus, and hyperactivity, as well as improve neural efficiency and overall cognitive performance. Choose a fish oil supplement with a 4:1 ratio of EPAs and DHAs to ensure you get the level of omegas you need for these benefits.
  
• Iron – Studies have found that people with ADHD tend to have lower iron levels. Iron is a vital nutrient for healthy brain function so naturally managing your ADHD symptoms starts with making sure your brain has what it needs to function properly. Talk to your doctor about getting your iron levels tested so you know how much you need to supplement before choosing an iron supplement.
  
• Vitamin D – Vitamin D is crucial for bone health, immune system function, and muscle nerve connections to the brain. It also helps the body absorb other nutrients so it’s important to supplement if your vitamin D levels are even borderline low. Studies have found that people with ADHD have lower vitamin D levels so this could be an essential supplement for you.
  
• Magnesium – Magnesium is on this list of natural ADHD remedies for a few reasons. First off, studies have found that magnesium supplements can decrease ADHD symptoms and boost relaxation. Also, low levels of magnesium may lead to teeth grinding, a common occurrence for the neurospicy. Taking magnesium supplements, eating foods high in magnesium, or absorbing magnesium in an Epsom salt bath can all offer benefits for naturally managing ADHD symptoms.
  
• Probiotics – According to research, there is a strong connection between mental health and gut health. Specific to ADHD, one study found that a healthy and more diverse gut microbiome can improve cognitive function as well as prevent ADHD symptoms from worsening.
  
• Vitamin B6 – Studies have found that B6 can improve hyperactivity, particularly if combined with magnesium. One small study found that B6 can be more helpful than Ritalin for managing ADHD but they used levels of B6 that can be dangerous, so while I don’t recommend doing that, it is interesting information in my opinion. B6 helps with fatigue and focus so it’s easy to see why supplementing it can work as a natural remedy for ADHD.
  
• Insotol or B8 – B8 is actually a type of sugar, not a vitamin. One small study found that it offers therapeutic qualities that can balance dopamine and serotonin levels. This could have impacts on the severity of ADHD symptoms but more research is needed on the impact B8 has on ADHD.
  
• Vitamin C – One study found that Vitamin C supplements can improve ADHD symptoms but in this study, the participants were also given flax oil (a source of omegas) so the results can’t be untangled between the supplements. However, Vitamin C is crucial for iron absorption so that could also be a way vitamin C improves ADHD symptoms.
  

Supplements for Managing ADHD symptoms that need more research:

• L-Carnitine – Some studies have found that L-carnitine supplements help alleviate ADHD symptoms. In fact, one study found that 54% of ADHD boys given L-carnitine supplements had improved ADHD symptoms. However, other studies have found L-carnitine to have no impact on people with ADHD so the research is split on this one.
  
• Ginkgo – Ginkgo biloba can improve frustration tolerance and attention span while decreasing irritability, all things people with ADHD can benefit from. Some studies have found that gingko offers more effective treatment for ADHD than a placebo or no treatment and can even be almost as beneficial as conventional treatments for ADHD. However, while evidence supports it can be an effective complementary treatment, there isn’t enough evidence supporting it can be used as a primary treatment for ADHD.
  
• Ginseng – According to a systematic review of the existing research, ginseng has promising potential for managing ADHD symptoms. However, the existing research has limited evidence quality for a variety of reasons so broader studies on ginseng’s impacts on ADHD need to be done before this can be considered evidence-based.
  
• Astragalus – Along with ginkgo and ginseng, astragalus is in the top three in Chinese medicine for natural ADHD remedies. Without getting into too much brain science, astragalus can help with the immune system and cognitive functions in parts of the brain relevant to ADHD behavior. While early research on astragalus and ADHD has been done, we still don’t know enough about it to consider it a natural remedy for ADHD.
  
• Passionflower – One small study on children with ADHD found that passionflower could help reduce their ADHD symptoms. As it was only one small study on children and not adults, we need more research to better understand the ADHD treatment potential of passionflower.
  
• Ningdong – Ningdong is another herb used in Chinese medicine that may help alleviate ADHD symptoms. Ningdong can help regulate dopamine metabolism which is how it can potentially improve ADHD symptoms. However, like the other supplements on this list of natural ADHD remedies, more research would help us better understand their impact on people with ADHD.
  
• Bacopa – Small studies and clinical trials have shown that bacopa may help improve memory, mood, and attention in children with ADHD. As the studies were small and only conducted on children, more research is needed before this can be considered a natural remedy for ADHD.

Finding a Natural Remedy for ADHD That Works For You

If you’ve made it all the way through this list, you must be really hoping to find natural ADHD remedies that work for you. Unfortunately, there’s no simple solution or fix-all, and finding what works for you will take some trial and error. Start with a few things on this list and then tinker as needed. I’d love to hear about what you try, what works, and what doesn’t so if you’re willing to share with me, leave a comment or send me an email!