ADHD Support

ADHD, a neurodevelopmental disorder that impacts both children and adults. This post is geared more to the support of children. Adults can benefit from similar support as well, but often need more of a focus on stress management. In the United States around 9.4% of children aged 2-17 have received an ADHD diagnosis (CDC).

If you or your child have been given a diagnosis of ADHD you may have been told medications are your only option, but there are many other items that can help support the body. I’m not saying that medications won’t be necessary, but for some key lifestyle practices can be extremely helpful.

ADHD Facts:

  • ADHD impacts 60-80% of adults that were diagnosed as children.

  • Diagnosed more commonly in boys vs. girls (3:1).

  • Contributing factors: genetic predisposition, environmental, psychosocial, male, maternal tobacco use, certain pesticides.

  • Labs that may be helpful:

    • CBC with differential, CMP, ferritin, B6, B12, Vitamin D, whole blood lead, thyroid panel (TSH, Free T3, Free T4, TPO/TG antibodies


Signs and Symptoms:

  • Inattention: Struggles with focusing, easily distracted.

  • Hyperactivity: Restlessness, fidgeting, inability to sit still during activities like reading or eating.

  • Impulsivity: Impatience, difficulty waiting their turn


Tools to Help:

  • Adequate sleep

    • 12–24 months: 11–14 hours, including naps

    • 3–5 years: 10–13 hours, may include a nap

    • 6–12 years: 9–12 hours

    • 13–18 years: 8–10 hours

    • 65 and older: 7–8 hours

  • Support circadian rhythm. Morning light, limit artificial light before bed (blue light blockers).

  • Nutrition (more below)

  • Key supplements (more below)

  • Gut health

    • may need GI Map, Tiny Health Gut Test

  • Get plenty of play/activity (at least 60min/day)

  • Adequate time in nature

  • Play Therapy

  • Address Oral Airway Issues



Items to avoid/remove:

  • Food coloring/preservatives

  • Environmental toxins

  • Limit screens at least 1 hour before bedtime

  • Food allergens/sensitivities

Nutrition:

  • Make sure breakfast is well balanced.

  • Adequate protein with each meal/snack

    • 0.45 grams of protein for every pound of body weight per day

  • Limit sugary items which can create blood glucose spikes and lead to more behavioral issues.

  • Healthy fats

    • olive oil, avocado oil, butter, flaxseed, walnuts, sardines, salmon)

  • Adequate fluid intake

  • Avoiding foods with these colorings and preservatives may be helpful:

    • sodium benzoate

    • FD&C Yellow No. 6

    • D&C Yellow No. 10

    • FD&C Yellow No. 5

    • FD&C Red No. 40

Supplement Options:

  • Omega-3 fatty acids

  • low levels are associated with ADHD.

  • Gut support (e.g. probiotics, enzymes)

  • Minerals

  • Melatonin (not for everyone)

  • Magnesium

    • kids: 6mg/kg

  • B vitamins

  • Amino Acids

It’s best to tailor these to each person.

Tara Woodland