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Natural supplements for ADHD: do they really work?

Dozens of studies have linked ADHD risks and ADHD symptoms with specific nutritional deficiencies.

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Heights
July 04, 2021
5 min read

In the United Kingdom and around the world, one out of every 20 children has attention-deficit/hyperactivity disorder (ADHD). The rates of diagnosed ADHD have risen significantly over the past two decades, causing many researchers to sound the alarm of a growing ADHD epidemic. While many children and adults are prescribed stimulant medication to help treat their symptoms, fewer people are aware of the potential benefits of taking natural supplements for ADHD.

Article breakdown

Can natural supplements help to treat ADHD?

While the exact reasons for this rise in ADHD cases continue to be studied, a growing body of research has highlighted a profound link between ADHD and nutritional deficiencies. When our brains lack the nutrients they need to perform at optimal levels, our focus suffers.

If you or someone you know struggles with ADHD and has difficulty concentrating or remembering things, natural supplements can act as a gentle and sustainable form of treatment. Whereas artificial and even natural stimulants can lock you in a cycle of high energy and crashes, natural supplements are a great source of steady, consistent fuel for the brain.

High-performance brain supplements like the Heights Smart Supplement are rich in the exact kinds of nutrients your brain needs to thrive.

Which vitamins and minerals improve focus?

1. Zinc

An estimated 17.3% of us are deficient in zinc. But the picture shifts dramatically when it comes to ADHD. In one study, 52% of participants who had ADHD also had a zinc deficiency.

This may be due to zinc's important role in numerous processes in your body, including the growth and development of children. Your body needs zinc for DNA synthesis, enzymatic reactions, and gene expression, which are all potential factors in the development of ADHD.

Top sources for zinc include:

  • eggs

  • shellfish and fish

  • chickpeas, kidney beans, and other legumes

  • hemp seeds, pecans, and walnuts

  • milk, yoghurt, and other dairy products

  • asparagus

  • kale

2. Magnesium

In a meta-analysis of 12 different ADHD studies, researchers found that children with ADHD have significantly lower levels of magnesium across the board.

These deficiencies may have a major impact on rising ADHD rates, since magnesium plays a key role in your brain function and your central nervous system. This essential mineral also assists the many processes involved in maintaining healthy neurotransmitter levels.

Multiple studies have shown that magnesium can reduce hyperactivity in those with ADHD. Those same studies also linked magnesium supplementation with significant reductions in the clinical symptoms of ADHD, such as aggression and poor school attention.

Top sources for magnesium:

  • quinoa

  • avocado

  • pumpkin seeds, almonds, cashews, and other nuts and seeds

  • salmon

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3. Omega 3 fats

Omega 3 fatty acids have a wide array of health benefits when it comes to braincare and cognitive performance.

A meta-analysis of more than two dozen research studies found that adults and children with ADHD also had significantly lower blood levels of omega 3s compared to individuals who don't have ADHD.

Another study reviewed ten clinical trials involving nearly 700 children diagnosed with ADHD. The researchers found that omega-3 supplements worked just as effectively in managing ADHD symptoms as some commonly prescribed ADHD medications.

Top sources for B vitamins:

  • salmon, mackerel, and other fatty fish

  • shellfish, such as crab, clams, and oysters

  • seeds like chia seeds and flax seeds (note: these are sources of ALA, which your body then converts into EPA and DHA)

  • seaweed and sea vegetables

4. Iron

Low iron levels are highly associated with ADHD rates, with iron deficiency anaemia increasing your risks of ADHD by nearly 400%. However, the exact mechanisms of how or why iron influences ADHD are still unclear. For instance, some researchers believe that it has less to do with overall iron deficiencies, and more to do with how well your brain stores the iron you consume.

Until more research is completed, anyone struggling with ADHD or worried about their ADHD risks may want to consider proactively taking iron as a preventative measure.

Top sources for iron:

  • dried apricots and other dried fruit

  • kidney beans, chickpeas, and other legumes

  • red meat

  • soy products

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What are the best supplements for ADHD?

We’ve now had a look at the science linking key vitamins and minerals to increased concentration and brain performance. There are a whole range of lifestyle changes that can help boost your brain’s functioning, but nutrition is one of the most important.

Consistently giving your brain the nutrients it needs to thrive is one of the best ways to target problems with concentration — and you might just experience other benefits too, from increased energy to better sleep. The Heights Smart Supplement is a one-stop shop for all of the vitamins and minerals that are key to a healthy brain.


The Heights Smart Supplement's formula includes ingredients in their most bioavailable form to help support focus, concentration, and working memory—all common experiences relating to ADHD. The Smart Supplement contains all of the omega-3s, iron, and zinc that your brain needs for optimal functioning. Best of all, you can support your journey with ADHD in a single, simple dose with no need for complex supplementation schedules or rows and rows of different vitamins or minerals.

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