• Mental Health
    • Anxiety
    • Depression
    • OCD
    • Bipolar Disorder
    • ADHD
    • Addiction
      • What is Addiction?
      • What Are Behavioral Addictions?
      • Addiction vs Dependence
      • Addiction Myths vs Facts
      • Addiction Statistics
      • How to Help a Friend
      • Find an Addiction Specialist
    • Eating Disorders
    • Personality Disorders
      • Obsessive Compulsive Personality Disorder
        • OCD vs. OCPD
    • Trauma
      • Post-Traumatic Stress Disorder
      • Childhood Trauma
    • Sexual Disorders
      • Anorgasmia
      • Female Sexual Arousal Disorder (FSAD)
      • Hypoactive Sexual Desire Disorder (HSDD)
      • Premature Ejaculation (PE)
      • Delayed Ejaculation
    • Schizophrenia
  • Therapy Techniques
    • Online Therapy
      • Best Online Therapy
      • Online Therapy for Teens
      • Best LGBTQ Online Therapy
      • Best Online Therapy for Insurance
    • Psychotherapy
    • Cognitive Behavioral Therapy (CBT)
      • CBT for Anxiety
      • CBT for Social Anxiety
      • CBT for Panic Disorder
      • CBT for Insomnia
      • CBT Online
    • Dialectical Behavior Therapy (DBT)
      • DBT for Teens
    • Acceptance and Commitment Therapy (ACT)
    • Eye Movement Desensitization and Reprocessing (EMDR)
      • EMDR for PTSD
      • EMDR for Anxiety
      • EMDR Online
    • Art Therapy
    • Applied Behavior Analysis (ABA)
    • Exposure and Response Prevention
    • Group Therapy
    • Hypnotherapy
    • Motivational Interviewing
    • Person Centered Therapy
    • Rational Emotive Behavioral Therapy
    • Sex Therapy
  • Types of Therapists
    • Faith-Based & Christian Counselors
    • Life Coaching
    • Family Therapist
      • Child & Teen Counseling
    • Marriage & Couples Counselors
      • Premarital Counseling
    • Psychiatrist
      • Psychology vs. Psychiatry
    • Psychotherapist
    • Grief Counselors
    • Online Therapists
  • Starting Therapy FAQ
    • Does Therapy Work?
      • How to Find a Therapist
      • Helping a Friend or Loved One
    • How to Choose a Therapist
      • Finding a Black Therapist
      • Finding a Latinx Therapist
      • Finding an LGBTQ-Friendly Therapist
      • Finding a Therapist as a Young Adult
      • Finding an Online Therapist
    • Preparing for Your First Session
    • Types of Mental Health Professionals
    • Mental Health Insurance
      • HSAs for Therapy
      • Sliding Scale Therapy Fees
    • Mental Health in the Workplace
      • Asking for a Mental Health Day
      • Taking Time Off for Mental Health
    • Top Mental Health Organizations
      • Mental Health Resources Outside the U.S.
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Privacy Policy
    • Contact Us
    • Write for Us
    • Join the Directory
    • Careers
  • Therapist Directory
    • Find a Therapist
    • Join the Directory
    • Directory Login
  • Mental Health
    • Anxiety
    • Depression
    • OCD
    • Bipolar Disorder
    • ADHD
    • Addiction
      • What is Addiction?
      • What Are Behavioral Addictions?
      • Addiction vs Dependence
      • Addiction Myths vs Facts
      • Addiction Statistics
      • How to Help a Friend
      • Find an Addiction Specialist
    • Eating Disorders
    • Personality Disorders
      • Obsessive Compulsive Personality Disorder
        • OCD vs. OCPD
    • Trauma
      • Post-Traumatic Stress Disorder
      • Childhood Trauma
    • Sexual Disorders
      • Anorgasmia
      • Female Sexual Arousal Disorder (FSAD)
      • Hypoactive Sexual Desire Disorder (HSDD)
      • Premature Ejaculation (PE)
      • Delayed Ejaculation
    • Schizophrenia
  • Therapy Techniques
    • Online Therapy
      • Best Online Therapy
      • Online Therapy for Teens
      • Best LGBTQ Online Therapy
      • Best Online Therapy for Insurance
    • Psychotherapy
    • Cognitive Behavioral Therapy (CBT)
      • CBT for Anxiety
      • CBT for Social Anxiety
      • CBT for Panic Disorder
      • CBT for Insomnia
      • CBT Online
    • Dialectical Behavior Therapy (DBT)
      • DBT for Teens
    • Acceptance and Commitment Therapy (ACT)
    • Eye Movement Desensitization and Reprocessing (EMDR)
      • EMDR for PTSD
      • EMDR for Anxiety
      • EMDR Online
    • Art Therapy
    • Applied Behavior Analysis (ABA)
    • Exposure and Response Prevention
    • Group Therapy
    • Hypnotherapy
    • Motivational Interviewing
    • Person Centered Therapy
    • Rational Emotive Behavioral Therapy
    • Sex Therapy
  • Types of Therapists
    • Faith-Based & Christian Counselors
    • Life Coaching
    • Family Therapist
      • Child & Teen Counseling
    • Marriage & Couples Counselors
      • Premarital Counseling
    • Psychiatrist
      • Psychology vs. Psychiatry
    • Psychotherapist
    • Grief Counselors
    • Online Therapists
  • Starting Therapy FAQ
    • Does Therapy Work?
      • How to Find a Therapist
      • Helping a Friend or Loved One
    • How to Choose a Therapist
      • Finding a Black Therapist
      • Finding a Latinx Therapist
      • Finding an LGBTQ-Friendly Therapist
      • Finding a Therapist as a Young Adult
      • Finding an Online Therapist
    • Preparing for Your First Session
    • Types of Mental Health Professionals
    • Mental Health Insurance
      • HSAs for Therapy
      • Sliding Scale Therapy Fees
    • Mental Health in the Workplace
      • Asking for a Mental Health Day
      • Taking Time Off for Mental Health
    • Top Mental Health Organizations
      • Mental Health Resources Outside the U.S.
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Privacy Policy
    • Contact Us
    • Write for Us
    • Join the Directory
    • Careers
  • Therapist Directory
    • Find a Therapist
    • Join the Directory
    • Directory Login
Skip to content

Natural Remedies for ADHD: Benefits & Options

Published: January 5, 2023
Published: 01/05/2023
Amanda Knose, LCSW
Written by:

Amanda Knose

LCSW
Headshot of Dr. Kristen Fuller, MD
Reviewed by:

Kristen Fuller

MD
  • Benefits of Natural Remedies for ADHDADHD Natural Remedies Benefits
  • Natural Remedies for ADHDNatural Remedies to Try
  • SupplementsSupplements
  • Physical ExercisePhysical Exercise
  • TherapyTherapy
  • MindfulnessMindfulness
  • MeditationMeditation
  • Diet ChangesDiet Changes
  • Being in NatureBeing in Nature
  • Healthy Sleep SchedulesHealthy Sleep Routines
  • Electroencephalographic (EEG) BiofeedbackEEG Biofeedback
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • Natural Remedies for ADHD InfographicsInfographics
Amanda Knose, LCSW
Written by:

Amanda Knose

LCSW
Headshot of Dr. Kristen Fuller, MD
Reviewed by:

Kristen Fuller

MD

Those diagnosed with Attention-Deficit Hyperactivity Disorder (ADHD) may be interested in utilizing natural remedies rather than medication to manage symptoms. Individuals of all ages may benefit from lifestyle changes and various support options. These can include implementing exercise, spending time in nature, adjusting one’s diet, or seeking therapy.1, 2

Online Psychiatry & Medication Management Covered By Insurance

Talkiatry offers psychiatric appointments with real doctors, with first appointment in days. They’re in-network with every major insurer and offer medication management. Take the assessment and meet your new psychiatrist.

Choosing Therapy is compensated for marketing by Talkiatry.

Free Assessment

Benefits of Natural Remedies for ADHD

ADHD medications can offer relief from certain ADHD symptoms. However, it is up to the individual, parent, and/or prescribing physician to determine if this is a treatment option they would like to consider. There are a number of reasons why an individual may not want to take medication, such as fears of becoming dependent on them or experiencing negative side effects. They may also simply be against pharmaceutical methods in general.

Treatment for ADHD in children tends to include medication, despite mixed research regarding its efficacy in addressing symptoms.1 A 1999 study concluded that medication was in fact beneficial, but results were contradicted by another case in 2007.1 These findings suggested that both medication and other treatment options, such as behavioral interventions and exercise, resulted in similar symptom improvements.1

Today, the gold standard for the treatment of ADHD includes the combination of prescription stimulants in addition to behavioral therapy. There are only two stimulant medications, methylphenidate (the active ingredient in Ritalin, Concerta and other formulations) and amphetamine (the active ingredient in Adderall, Vyvanse and other formulations). However, side effects of these prescription stimulants are known to occur.

Side effects of ADHD medications may include:3

  • Loss of appetite
  • Difficulty sleeping
  • Irritability
  • Moodiness
  • Headaches
  • Stomachaches
  • Increased heart rate
  • High blood pressure

9 Natural Remedies for ADHD

Alternative treatment for ADHD can be beneficial for those who would like to experience symptom relief without relying on a prescription or are experiencing unwanted or uncomfortable side effects from prescription medications. It’s important to perform research on various options and discuss these with your medical provider before determining the method of treatment that works best for you or your child.

Below are nine natural remedies for ADHD:

1. Supplements

There are a handful of supplements that may be effective in helping a person manage their ADHD symptoms. Polyunsaturated fatty acids–particularly omega-3 fatty acids–can be beneficial in the treatment of mild cases of ADHD and as an adjunctive treatment for more severe cases.4. Supplements can potentially cause unwanted side effects and potentially dangerous interactions when used with other medications so therefore it is important to discuss with your healthcare provider before starting a new supplement.

There are also herbal remedies that may be utilized as well, including Ginkgo biloba and St. John’s Wort.4 However, there is little evidence to suggest these can improve ADHD symptoms.4

Supplements that may reduce ADHD symptoms include:2*

  • Melatonin: Melatonin may help reduce ADHD insomnia, sometimes common in those with ADHD.
  • Zinc: More research is needed to confirm the effectiveness of taking Zinc for ADHD symptoms, but it may help if a person has a deficiency.
  • Iron: Like Zinc, this supplement may be beneficial if a person has an Iron deficiency.
  • Magnesium: Magnesium can be helpful if a person has a deficiency.
  • Omega-3: Fish oil supplements may help treat symptoms of ADHD, but improvements are typically small.

*Dietary supplements (including vitamins, supplements, herbs, and natural medicines) are not regulated the same way as medications by the FDA. These products do not have to have clinical trials to determine their safety and efficacy before they are sold. You should consult your doctor or pharmacist before starting any new dietary supplement.

2. Physical Exercise

There are various mental health benefits of exercise, particularly for individuals with ADHD. If someone struggles with implementing exercise into their routines, they can try starting out by going for walks or attending yoga classes. Alternatively, they can consider ecotherapy or adventure therapy that incorporate physical movement with psychotherapy.

One study found that children who took Tai Chi classes twice per week experienced an improvement in their ADHD symptoms.5 Another case reported that participants who used a treadmill for 20 minutes were better able to avoid making mistakes when playing a computer game, as opposed to those who read beforehand.1

Benefits of exercise for those with ADHD include:

  • Decreased anxiety
  • Improved conduct
  • Decreased negative emotions
  • Decreased hyperactivity
  • Less “daydreaming”
  • Improved ability to cope with stress

3. Therapy

Therapy is encouraged in the treatment of ADHD.7. Whether an individual chooses to take medication for their symptoms or not, engaging in therapy is beneficial. Behavior therapy is a common and popular option, especially for children with ADHD.7 If you’re interested in finding the right therapist, you can start by searching an online therapist directory or asking for a referral from your doctor.

Therapy options for ADHD include:

  • Cognitive behavioral therapy (CBT):CBT for ADHD helps address procrastination as well as time and task management.
  • Dialectical behavioral therapy (DBT): DBT mainly incorporates skill training to help clients better manage and tolerate emotional distress. Additionally, DBT can assist with problem-solving strategies that help an individual identify and replace maladaptive behaviors with more effective ones.
  • Family therapy: Family therapy can help with issues within familial relationships and difficulty with adjusting to a life situation (such as a family member being diagnosed with ADHD). Family therapy can also be utilized in conjunction with other mental health therapies.
  • Behavior therapy: The focus with behavior therapy is turning negative, unwanted behaviors into positive ones.6 With children, parents can utilize a reward system that promotes specific behaviors.6. Additionally, this can also help the parent change their behaviors, as well.6

Get Help 

Talkiatry – Offers psychiatric appointments with real doctors, with first appointment in days. They’re in-network with every major insurer and offer medication management. Take a free assessment and meet your new psychiatrist.  Free Assessment


Inflow App – Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial


Choosing Therapy partners with leading mental health companies and may be compensated for marketing by Inflow and Talkiatry.

4. Mindfulness

Mindfulness includes focusing one’s attention on their thoughts, feelings, and bodily sensations, thus increasing their self-awareness in the current moment.8Practicing mindfulness may help with improving some ADHD symptoms, as it builds an individual’s ability to self-observe and remain focused.8 Further,  it can also help one train their attention and develop effective responses to stress.8 Mindfulness can be done “on the go” and does not require setting aside time for practice.

5. Meditation

Meditation refers to a group of techniques that focus on the mind-body connection. Meditation and mindfulness are related concepts, but meditation for ADHD incorporates a formal practice that is done for a certain length of time.9 Meditation thickens the prefrontal cortex of the brain, which is involved in focus, planning, and impulse control. Therefore, it is believed to help those with ADHD.10 Additionally, meditation raises dopamine levels in the brain, which is known to be in short supply for those with ADHD.10

6. Diet Changes

Although diet changes cannot cure ADHD, they may impact a person’s behaviors.11 Certain foods appear to worsen ADHD symptoms, particularly in children.12 Whether food colorings and artificial additives contribute to ADHD or not is still unknown.12 However, it may be helpful to eliminate these from one’s diet in order to monitor for symptom improvement.12. For example, avoiding sugar-sweetened beverages, candy, and colorful cereals, and replacing them with more wholesome, fresh foods can be a good first step.12

7. Being in Nature

There are many benefits of nature on one’s mental and physical health. Some studies suggest spending time outside can increase a person’s ability to concentrate.2 One survey found that children with ADHD who participated in various outdoor activities appeared to exhibit a reduction in symptoms.13 Furthermore, placing a work desk by a window that faces the outside helps to improve one’s attention.13

8. Healthy Sleep Schedules

An individual’s sleep quality significantly impacts their health, mood, energy levels, and cognitive functioning. Sleep problems are very common among those diagnosed with ADHD. Experts suggest that an extra thirty minutes of sleep can help prevent children from becoming restless during school.1 On the contrary, decreased sleep can lead to increased tantrums and frustration. In 2012, Gruber published a paper that shared a study she held with children diagnosed with ADHD. The results showed that with the extra thirty minutes of sleep, there were noticeable results with reported behavior improvements in those children who slept more 1.

9. Electroencephalographic (EEG) Biofeedback

Biofeedback monitors and provides real-time data on an individual’s physiological responses, including muscle tension, heart rate, sweating, breathing, and brain waves.14 Many with ADHD exhibit low levels of arousal in the frontal areas of the brain.14 Electroencephalographic (EEG) biofeedback–now called neurofeedback or neurotherapy–is an intervention that may be utilized to train the brain into increasing these levels, leading to reduction in ADHD symptoms.14

Final Thoughts

Living with ADHD can be challenging at times, but there are many traditional and holistic options available for treatment. Deciding what is best for yourself or a loved one may take time. Regardless, it is worth reinforcing that the use of any medication, including supplements and herbal remedies, carry some risk and should never be taken without discussing with a doctor first.2

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for marketing by the companies mentioned below.

ADHD Management Tools

Inflow App Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial

Virtual Psychiatry

Talkiatry Get help from a real doctor that takes your insurance. Talkiatry offers medication management and online visits with expert psychiatrists. Take the online assessment and have your first appointment in days. Free Assessment

Online Therapy 

BetterHelp Get support and guidance from a licensed therapist. BetterHelp has over 20,000 therapists who provide convenient and affordable online therapy.  Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Free ADHD Newsletter

A free newsletter from Choosing Therapy for those impacted by ADHD. Get helpful tips and the latest information. Sign Up

Choosing Therapy  Directory 

You can search for therapists by specialty, experience, insurance, or price, and location. Find a therapist today

Choosing Therapy partners with leading mental health companies and is compensated for marketing by BetterHelp, Inflow, and Talkiatry.

For Further Reading

  • Tips for Parents with Children with ADHD
  • Understanding ADHD in Your Child
  • 15 Best ADHD Podcasts
  • Best Meditation Apps
  • 15 Best Self-Help Podcasts

Natural Remedies for ADHD Infographics

Benefits of Natural Remedies for ADHD   Natural Remedies for ADHD

14 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Clay, R. A. (2013). Easing ADHD without meds. APA. Retrieved from https://www.apa.org/monitor/2013/02/easing-adhd

  • Dresden, D. (2022). Are there natural remedies for ADHD? Retrieved from https://www.medicalnewstoday.com/articles/315239

  • ADHD Medicines (for Teens). (n.d.). Hasan, H. Retrieved from https://kidshealth.org/en/teens/ritalin.html

  • Bloch, M. H., & Mulqueen, J. (2014). Nutritional Supplements for the Treatment of ADHD. Child and Adolescent Psychiatric Clinics of North America, 23(4), 883–897. https://doi.org/10.1016/j.chc.2014.05.002

  • Hernandez-Reif, M., Field, T. M., & Thimas, E. (2001). Attention Deficit Hyperactivity Disorder: Benefits from Tai Chi. Journal of Bodywork and Movement Therapies, 5(2), 120–123. https://doi.org/10.1054/jbmt.2000.0219

  • ADHD and behavior therapy. (n.d.) Understood. Retrieved from https://www.understood.org/en/articles/adhd-and-behavior-therapy-what-you-need-to-know

  • Treatment of ADHD. (2022). Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/ncbddd/adhd/treatment.html

  • Sherman, C. (2022). Mindfulness Meditation: ADHD Symptom Relief with
    Breath. Retrieved from https://www.additudemag.com/mindfulness-meditation-for-adhd/

  • Eisler, M. (2019. What’s the difference between meditation and
    mindfulness?. Chopra. Retrieved from https://chopra.com/articles/whats-the-difference-between-meditation-and-mindfulness

  • Levine, H. (2022). Meditation and Yoga for ADHD. Retrieved from https://www.webmd.com/add-adhd/adhd-mindfulness-meditation-yoga

     

     

  • ADHD and diet. (2022). NHS. Retrieved from https://www.tewv.nhs.uk/about-your-care/conditions/adhd/diet/

  • Myers, W. (2018). 7 Foods to Avoid If Your Child Has ADHD. Retrieved from https://www.everydayhealth.com/adhd-pictures/how-food-can-affect-your-childs-adhd-symptoms.aspx

  • Spend Time Outside to Improve ADHD Symptoms. (2017). CHADD. Retrieved from https://chadd.org/adhd-weekly/spend-time-outside-to-improve-adhd-symptoms/

  • Neurofeedback (EEG Biofeedback). (n.d.). CHADD. Retrieved from https://chadd.org/about-adhd/neurofeedback-eeg-biofeedback/

Recent Articles

How Does Caffeine Affect ADHD
How Does Caffeine Affect ADHD?
Research on the impact of caffeine on individuals with ADHD is inconclusive. There is no evidence that caffeine is...
';
Klarity ADHD Review 2023: Cost, Pros & Cons, & Who It’s Right For
Klarity Health is an online medication management platform for individuals with ADHD, anxiety, depression, and insomnia.
';
adhd and hypersexuality
ADHD & Hypersexuality: Connection & Tips for Coping
ADHD can lead to impulsive and compulsive behaviors, including hypersexual behavior. People with ADHD may have difficulty regulating their...
';
ADHD in Teen Boys
ADHD in Teen Boys: Signs, Symptoms, & Treatments
ADHD is a common neurodevelopmental disorder affecting millions of teen boys in the United States.
';
Does ADHD Go Away Answers to Whether You Can Grow Out of ADHD
Does ADHD Go Away? Answers to Whether You Can Grow Out of ADHD
ADHD is considered a lifelong condition. ADHD symptoms are not expected to go away, but how the symptoms present...
';
Joon App Review 2023
Joon App Review 2023: Pros & Cons, Cost, & Who It’s Right For
Joon is an ADHD app that helps parents motivate their kids to practice responsibility and develop healthier habits. Joon...
';
Amanda Knose, LCSW
Written by:

Amanda Knose

LCSW
Headshot of Dr. Kristen Fuller, MD
Reviewed by:

Kristen Fuller

MD
  • Benefits of Natural Remedies for ADHDADHD Natural Remedies Benefits
  • Natural Remedies for ADHDNatural Remedies to Try
  • SupplementsSupplements
  • Physical ExercisePhysical Exercise
  • TherapyTherapy
  • MindfulnessMindfulness
  • MeditationMeditation
  • Diet ChangesDiet Changes
  • Being in NatureBeing in Nature
  • Healthy Sleep SchedulesHealthy Sleep Routines
  • Electroencephalographic (EEG) BiofeedbackEEG Biofeedback
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • Natural Remedies for ADHD InfographicsInfographics
Call for immediate help
Emergency: 911
Suicide Hotline: 988
See more Crisis Hotlines
  • About Us
  • Contact Us
  • Write for Us
  • Careers
  • Editorial Policy
  • Advertising Policy
  • Privacy Policy
  • Terms of Service
  • No Surprises Act
For immediate help call:
Medical Emergency:
911
Suicide Hotline:
988
Click For More Crisis Hotlines
For immediate help call:
Medical Emergency:
911
Suicide Hotline:
811
See more Crisis Hotlines
here
logo
This site complies with the HONcode standard for trustworthy health information:
verify here.
This website is certified by Health On the Net Foundation. Click to verify.
Choosing Therapy Logo