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.