Best for neurological balance: Polyphenols

“Polyphenols are naturally occurring plant nutrients which serve as powerful antioxidants while strengthening the immune system,” Naidoo says.

She notes that they also play an important role in restoring neurological balance in people living with ADHD.

A 2018 study on dietary antioxidant treatment of ADHD theorizes that polyphenols may balance oxidants and antioxidant levels, and regulate immune system activity.

Naidoo says the brains of people with ADHD may be more prone to oxidative damage. But consuming polyphenols may help reduce it, either through supplements or “eating the rainbow.”

For example, polyphenols can be found in:

• blueberries
• blackberries
• raspberries
• eggplant
• onion
• kale

Best for neurotransmitter balance: Vitamin C

“For similar reasons as above, vitamin C may prove key as a dietary approach to ADHD management due to its antioxidant properties as well as being a necessary element of neurotransmitter balance in the brain, especially dopamine,” Naidoo says.

Research on ADHD and vitamin C specifically is limited. A 2006 study observed that supplementing with vitamin C and flax oil helped decrease hyperactivity symptoms in kids with ADHD.

However, it’s unclear whether the improvements were due to vitamin C, flax oil, or the combination of both.

Naidoo says some of her favorite sources of vitamin C (also known as ascorbic acid) include:

• citrus fruits
• red bell peppers
• kiwi

Best for cognitive function: Zinc

Micronutrients like zinc play a major role in the brain and ADHD, says Naidoo.

“Where zinc modulates reward pathways in the brain, which govern focused activity, a 2021 systemic review notes a striking relationship between low zinc status and ADHD symptoms,” she says.

Upping your zinc intake may help you improve brain function, including neurotransmitter production. You can do this by taking a zinc supplement or eating foods rich in zinc, like nuts and shellfish.

Best for decreasing hyperactivity: Iron

Research suggests there’s a correlation between ADHD symptoms and low iron, since a lot of people with ADHD have low iron scores. Older research notes that kids who were the most iron-deficient were way more hyperactive than those who weren’t.

There isn’t too much research on whether or not taking iron will definitely help, but older studies suggest it could. On the other hand, research from 2018 says iron has no evidence for ADHD, so you may need to see whether it works for you.

If it’s difficult for you or your child with ADHD to eat iron-rich foods, like beans, lentils, or dark green leafy vegetables, Naidoo suggests:

• adding a handful of spinach to a smoothie
• topping soups with arugula
• mixing kale into a Tuscan white bean stew
• snacking on crispy homemade roasted baby spinach “chips”

You can also consume the nutrient itself by taking an iron supplement. But be careful with the dosage, as too much iron can lead to iron poisoning.

Best for emotional regulation: Magnesium

“Magnesium is well known for its relaxing effects on the body and brain,” Naidoo says.

A small 2021 study involving 66 kids with ADHD also suggests that magnesium plus vitamin D may reduce emotional and relationship challenges, though researchers noted additional and larger studies are needed.

Plus, it’s unclear whether magnesium, vitamin D, or the combination of both improved symptoms in that study.

Naidoo explains that magnesium may help promote a sense of calmness in people with ADHD, including those who experience difficulty regulating their emotions.

“In those taking stimulant medications, a healthy dose of magnesium by what they eat at dinner may help insomnia,” Naidoo adds.

Great food sources of magnesium include:

• cashews
• avocados
• dark chocolate (75% and darker)
• whole grain brown rice

It’s important to dose magnesium appropriately, though. Too much magnesium can be toxic and lead to digestive problems.

Best for enhancing focus and memory: Omega-3 and omega-6 fats

A 2017 review of 16 studies on the benefits of omega-3 and omega-6 fatty acids among young people with ADHD suggests that these fatty acids may help improve:

• hyperactivity
• impulsivity
• attention
• learning
• reading
• memory

Naidoo adds that they’re essential to healthy brain function, mood, and cognition.

“They’ve also shown to improve medication compliance and may allow for reductions in medication dose,” she says.

While omega-6s are abundant in our food supply, some people find it harder to get enough omega-3s. Some sources of healthy omega-3s in whole foods include:

• wild-caught fatty fish, like salmon
• walnuts
• chia or flaxseeds

Best for improving attention span: L-theanine

“Herbs, vitamins, [and] foods rich in certain antioxidants [containing] L-theanine can heighten focus, calmness, and alertness without the side effects of stimulant medications, including higher blood pressure and insomnia,” Naidoo says.

A 2019 study on the impact of L-theanine and caffeine in five children with ADHD suggests that the amino acid may boost attention span and decrease mind wandering.

Taking a supplement with L-theanine or both ingredients may help relieve these ADHD symptoms. Still, it’s important to keep in mind that this study was very small, and what works for some people may not work for others.

Best for promoting healthy gut and brain function: Fermented foods or probiotics

Fun fact: Naidoo says the bacteria in our gut can produce all of the neurotransmitters in the brain. This means that gut health is just as important as brain health for ADHD management.

“[2019] research has linked a more diverse, healthy gut microbiome to improved cognitive function and even preventing ADHD symptoms,” she says. “Eating fermented foods rich in these healthy microbiota can provide benefits to ADHD symptoms.”

Fermented foods, like kimchi and kombucha, might be an acquired taste. But they can be a delicious and helpful aid for brain function.

Can’t get past the flavor? Consider taking a fermented foods supplement or probiotics instead.

Best for improving sleep quality: Melatonin

You might know melatonin as a popular sleep supplement. It’s a go-to sleep aid for many people for good reason.

For folks with ADHD-related sleep problems, taking melatonin may help them wind down at night and get a better night’s sleep.

A 2014 study suggests that melatonin seems to be effective at treating chronic insomnia in kids with ADHD. It may not be helpful for relieving actual ADHD symptoms, though.

Other supplements

Limited or anecdotal evidence suggests that other supplements may be helpful for people with ADHD, including:

• L-tyrosine
• Poria cocos
• ginkgo biloba
• St. John’s wort

Still, as with all supplements, it’s important to discuss their use with a healthcare professional to assess potential risks and the ideal dosage for you.