Holistic Approaches to Childhood ADHD

ADHD is a prevalent diagnosis among children and teenagers, and it can also affect adults. Many families are curious about whether there are natural ways to calm the ADHD mind without solely depending on medication. Fortunately, there are natural approaches that might alleviate ADHD symptoms.

Below, I’ve gathered suggestions and guidance from experts and previous podcast guests on how to support children with ADHD.

What is ADHD?

ADHD, or Attention Deficit Hyperactivity Disorder, is a widespread mental health condition affecting children today. According to the CDC, nearly 10% of children aged 3-17 have been diagnosed with ADHD.

Surveys and healthcare records suggest that ADHD is more prevalent in boys than girls (13% compared to 6% diagnosed). Since girls often display symptoms differently, they may not be as easily noticed, leading to potential under-diagnosis of ADHD in girls.

Key traits of ADHD include a lack of impulse control, hyperactivity, and inattention. However, children with ADHD may not exhibit all of these traits. Some might be impulsive and hyperactive, while others may just be inattentive, and others still may display all three characteristics.

ADD Reclassified

Previously known as Attention Deficit Disorder (ADD), it now falls under the broader category of ADHD. Currently, ADD is recognized as inattentive ADHD, lacking hyperactive or impulsive traits. If you suspect your child has ADHD, it’s crucial to obtain a professional diagnosis.

It’s important to understand that ADHD diagnosis isn’t typically based on a single test. Doctors diagnose it based on the presence of some or all associated symptoms for a minimum of six months.

How Does The Medical System Treat ADHD?

The conventional approach to treating ADHD often involves stimulant medications, with Ritalin and Adderall being common prescriptions. However, these medications can cause side effects such as anxiety, insomnia, and headaches.

In some cases, doctors might recommend additional interventions like cognitive behavioral therapy (CBT) as part of a treatment strategy. CBT is a therapeutic approach that provides patients with coping mechanisms to manage symptoms. Research indicates that CBT can alleviate symptoms for many teenagers with ADHD.

Neurofeedback, also known as EEG biofeedback, is another successful complementary therapy for ADHD. It involves using scalp sensors to help children learn to regulate their brain activity. By receiving feedback on a computer screen, kids can learn to control their brain waves.

Neurofeedback significantly curtails impulsivity and inattention in individuals with ADHD, and it can reduce hyperactive behaviors. These positive changes can persist for six months or more after treatment.

Despite the efficacy of medication, its potential side effects lead many to explore alternative treatment options and lifestyle modifications.

Causes of ADHD

ADHD is a complex disorder without a single cause, and it’s not solely attributed to genetics. Its manifestation varies from person to person, necessitating individualized remedies.

Factors that might contribute to ADHD include:

Genetics: ADHD can be hereditary. A child is over 57% more likely to have ADHD if a parent has it. If a sibling has ADHD, the likelihood is 32% higher. Ongoing genetic research is exploring mutations that might heighten the risk.
Prenatal Stress: A 2018 study assessed stress during pregnancy and its connection to ADHD in children. Mothers experiencing high stress during pregnancy had double the risk of having a child diagnosed with ADHD compared to less-stressed mothers.
Prenatal Diet: Another study, involving about 1,240 mother-child pairs, found that children whose mothers consumed nutritious diets during pregnancy were less likely to develop ADHD.
Prenatal Toxin Exposure: One theory suggests that prenatal exposure to certain toxins might heighten the risk. Pesticides, heavy metals, some vaccines, and chemicals from plastics are potential contributors.
Screen Use: A 2019 study from the University of Alberta linked early screen time with ADHD symptoms. Children spending over two hours in front of screens daily before age five were 7.7 times more likely to be diagnosed with ADHD compared to those with less daily screen exposure.
Diet: Individuals with specific dietary habits may have a higher risk of ADHD. Diets high in sugar, low in nutrients, and containing additives and preservatives might elevate risk.
Sleep Apnea/Mouth Breathing: Sleep apnea and mouth breathing can result in oxygen deprivation and mimic ADHD symptoms.
Modern Education: In some cases, ADHD might not be physiological but rather a symptom of a standardized education system not suited for all learners. Some experts suggest altering the educational approach as a remedy. Books by renowned principal John Taylor Gatto offer insights on this subject.

Often, a combination of these factors can predispose an individual to ADHD, making personalized and varied treatments necessary. Parents often become the lead researchers and advocates for their children, gathering studies and experimenting with supplements and therapies to determine what’s effective.

Natural Remedies for ADHD

Children with ADHD may develop low self-esteem due to struggles with self-control or academic performance. While getting a diagnosis can address self-esteem, it’s crucial to tackle contributing factors as well. Here are strategies for naturally managing ADHD.

Healthy Diet

A diet rich in whole foods and nutrients is essential for overall health and wellness. Given that many with ADHD have nutrient deficiencies, focusing on diet is crucial. A healthy diet should include:

Quality protein: Grass-fed, pastured, and wild-caught meats, poultry, and fish provide healthy protein. Poultry is particularly beneficial as it contains tryptophan, which helps produce serotonin, aiding in impulse control, mood stabilization, and restful sleep.
Healthy fats: Incorporate healthy fats from grass-fed and pastured animal products. Plant-based fats like coconut oil, avocados, and olive oil are beneficial. Fats help stabilize blood sugar and support healthy brain function.
Fresh vegetables: Consuming a variety of vegetables supplies vital nutrients for proper body function. Leafy greens are particularly rich in B vitamins necessary for brain health.
Oily fish: Instead of fish oil supplements, include oily fish like salmon and anchovies in your diet. Salmon is a good source of vitamin B6, which is critical for managing ADHD.

Foods to Avoid

Some foods can cause more harm than benefits, including:

Processed foods: Additives found in processed foods can contribute to ADHD symptoms. Food coloring, in particular, has been linked to ADHD in children. Processed foods tend to be low in nutrients and high in sugar, which should be avoided for overall health.
High-sugar foods: Especially those with processed sugars, can be problematic. Not all sweeteners cause issues; honey and maple syrup might be acceptable, while processed sugars can exacerbate symptoms.
Food allergens: Studies suggest a connection between food allergies and ADHD. Consider eliminating common allergens like dairy, eggs, fish, shellfish, tree nuts, peanuts, and wheat, along with other allergens identified through allergy testing.

Many families have noticed a significant reduction in symptoms by modifying diets. Certain diets, like GAPS (gut and psychology syndrome), aim to address root causes by tending to gut health.

Supplements

While obtaining nutrients from food is ideal, supplements can help remedy deficiencies. Experts believe the following supplements might assist children with ADHD:

Fish Oil: Supports brain function with omega-3 fatty acids. A 2017 study found that fish oil supplementation reduced ADHD symptoms. However, there are concerns about potential harm, so caution is advisable. Our family prioritizes getting omega-3s from fish directly, with children receiving a daily dose of 500-1000 mg of fish oil.
B-Complex Vitamins: Includes B6, folate, and B12, crucial for the nervous system. Research from 2016 indicates that lower levels of vitamins B2, B6, and folate heighten the risk of ADHD, with low B2 and B6 potentially worsening symptoms. Certain gene mutations affecting B vitamin utilization might increase risk.
Vitamin D: Present throughout the central nervous system and hippocampus, vitamin D assists in neurotransmitter synthesis and nerve growth, making it essential for brain function. Supplementation might enhance cognitive function in children with ADHD. As it’s fat-soluble, a blood test is recommended before supplementing. Sunlight exposure might be preferable to supplementation.
Minerals: Magnesium, calcium, and zinc are vital for calming the nervous system. A 2011 study observed low levels of these nutrients in children with ADHD. I prefer not to supplement with calcium as many already consume enough.
Probiotics: Preliminary research suggests ADHD might be an immune-related condition, with gut health playing a role. I use Just Thrive Probiotics and give them to my children, as tests show they survive the stomach and reach the gut.
Melatonin: Sleep issues are common in children with ADHD, with insomnia strongly linked to the condition. A 2009 study found melatonin improved behavior and mood. Dosages ranged from 3 to 6 mg depending on the child’s weight. I’m not in favor of melatonin supplements for kids but advocate for natural ways to boost melatonin.
GABA: A 2012 study linked low levels of GABA, an important amino acid that calms the nervous system, to ADHD. GABA supplementation might help, but it’s important to work with a practitioner specializing in amino acids.

Herbs

Certain herbs may also be beneficial. Bacopa and ginseng have positive effects. One study found that children aged 6 to 12 showed improvement with 225 mg of Bacopa per day for six months. In a small study, children with ADHD who took 1,000 mg of ginseng for eight weeks experienced reduced anxiety and improvements in personality and social functioning. Ginkgo biloba could complement medication as well.

Brain “Retraining” Alternative Treatment for ADHD

If you’re familiar with neuroplasticity, you know the brain can learn new functioning methods. Brain Harmony therapy applies auditory and visual techniques to soothe the nervous system and can improve outcomes with other therapies.

Rethink Education and Learning Environment

If ADHD emerges as a symptom of modern education systems, rethinking these systems might offer a natural solution. I strongly support increasing children’s physical activity and outdoor time, which would benefit even those without an ADHD diagnosis.

Strategies to assist ADHD students, as suggested by ADDitude, include:

Additional recess time for social skills practice
Shorter lessons with breaks in between
Earlier and shorter tests
Creative projects in lieu of tests
Standing desks or fidget chairs
Tactile learning activities, like using magnet letters for spelling
Alternating high-energy classes like gym or music with lower-energy classes like reading or math
Eliminating homework

School Options

Some families, including mine, have chosen homeschooling, enabling us to tailor education for children who find traditional schools challenging. Private schools with similar approaches are another option.

Not everyone has the choice to homeschool or attend private school, but public schools are improving. Many recognize that prolonged sitting isn’t ideal for any child, regardless of ADHD status. An Edweek article highlights that active children perform better academically, focusing, processing information, and retaining knowledge more effectively than those staying still.

Engage with your child’s teacher to seek solutions, as many teachers are trained in ADHD or can refer you to someone who can help. Even incorporating brief physical activity breaks might alleviate some ADHD symptoms.

Support Groups

Local support groups can aid families of children with ADHD. Those with ADHD experience may recommend effective doctors or treatments.

Both CHADD and the Attention Deficit Disorder Association offer ADHD support, sponsoring networking and educational events. Your child’s physician might also suggest local support groups.

ADHD Natural Remedies: Conclusion

ADHD is a complex condition affecting many Americans. However, it doesn’t have to disrupt lives or always necessitate medication. While seeking medical advice from healthcare professionals is essential, numerous natural remedies can support children with ADHD.

Have you successfully found a natural ADHD treatment? Share your experience with us below!

This article was medically reviewed by Dr. Madiha Saeed, a board-certified family physician. As always, this is not personal medical advice, and we recommend consulting with your physician.