Attention Deficit/Hyperactivity Disorder (ADHD) is a common neurodevelopmental condition in children and adults characterized by inattention, hyperactivity, and impulsivity. The exact reason why some children develop ADHD is not fully understood. Experts believe that genetics, neurological differences, and environmental exposures can all play a role in the development of ADHD. Many children with ADHD also experience emotional dysregulation, causing them to endure big highs and lows and feel sensitive to criticism. They also tend to have quick tempers and can be challenging to calm down.  

Children spend all summer running outside, rooted in outdoor activities like pool days, beach trips, and playgrounds. Suddenly it can feel like their world gets turned upside down when they find themselves back at school, sitting inside a classroom. So it is not surprising that children can have trouble focusing once they are back in school. Fortunately, there are several dietary and lifestyle practices that can make the transition back to the classroom a bit easier for the entire family.  

Establish a Routine 

Creating a new routine 1-2 weeks before school starts can help reduce the mental stress of sudden change on the first day of school. Ease the children into going to bed early, waking up earlier, and getting ready in the mornings. It is never a bad idea to have them spend more time reading independently and practicing math skills in workbooks towards the end of summer to reactivate their memory recall before school starts. Timing activities with a timer can also get them accustomed to smoother transitions between tasks. 

Nutrition and Supplementation 

The Standard American Diet (SAD) focuses on processed foods, added sugars, and refined grains. This causes most children to be left with a nutritional gap in essential vitamins and minerals.  

Omega-3 Fatty Acids 

Omega-3 fatty acids provide the brain with adequate eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to help support focus. Studies found increased fish consumption yielded improvements in the cognitive abilities of pre-school aged children.¹ Most children lack a diet rich in fish oils. Therefore, supplementing with fish oil can provide substantial health benefits.  

Vitamins and Minerals for Neurologic Support 

Zinc and magnesium are two important minerals that help regulate mood and improve sleep. Zinc aids in regulating dopamine levels. Magnesium plays a crucial role in regulating neurotransmitters like GABA and dopamine. Both of these neurotransmitters play a key role in mental clarity and cognitive function. Micronutrients such as iron, zinc, choline, iodine, and B vitamins have been proven to be valuable for cognitive development.¹  

Vitamins A and D to Manage Symptoms of ADHD 

Adequate levels of vitamin D have been found to regulate neurotransmitters that may help reduce ADHD symptoms.² A study looking at 82 children with ADHD noted that the majority had low serum levels of Vitamin A and D.³ Supplementing with both could provide benefits for the central nervous system, brain function, and quality of sleep.  

Supplementation of Vitamins and Micronutrients for Mood and Concentration Support 

Another study, published in the Journal of the American Academy of Child and Adolescent Psychiatry, gave children micronutrient dense formulations of 36 different vitamins and micronutrients and saw improvement in moods and concentration.⁴ This means that when given the right supplementation of adequate vitamins and minerals, children can see an improvement in focus and concentration. It is also worth considering removing artificial food coloring and preservatives from the diet, as it can help reduce core symptoms of ADHD in children.⁵ 

Nutrient Dense Whole Food Diet 

Focusing on nutrient dense whole foods can aid in stabilizing blood sugar which supports brain function and helps to maintain healthy energy levels in kids. Experimenting with colorful foods can make eating fun for kids, such as adding spinach to muffins to make them green or a bright red beet hummus or dressing.

Rather than providing carbohydrates on their own, give children protein rich foods like eggs, meat, and yogurt that can aid in focus by regulating their blood sugar levels. Try to feed them balanced plates by adding proteins, fats, and healthy carbohydrates in the form of fruits and vegetables. For picky kids, try making a protein shake with whey as the base and add nut butters or avocados as a source of healthy fats.  Finding a pediatric specific pre- and probiotic in powdered form to add into a smoothie can serve as a wholesome gut loving snack. 

Gut health 

Focusing on strengthening the microbiome in children can help regulate inflammation and neurotransmitter production that influences focus and behavior. Research shows supplementing with certain strains of Lactobacillus and bifidobacterium can be beneficial in children with ADHD.⁶

For example, kefir and yogurt are some friendly probiotic foods most kids enjoy. Providing sources of fiber can also help feed beneficial microbes in the gut. Some ideas of healthy fiber choices for kids can include raspberries, apples, oatmeal, and black beans. When offering high fiber foods, it is essential to also provide water for adequate hydration and to avoid constipation.  

Botanicals for ADHD 

Hemp Oil Benefits for Managing ADHD 

The transition back to school can place increased demands on learning, memory, emotional regulation, and stress management in children with ADHD, highlighting the relevance of the endocannabinoid system (ECS) in these processes. The endocannabinoid system (ECS) regulates and controls many bodily functions, such as learning, memory, mood, inflammatory/immune responses, pain, and body temperature control. While the ECS contains many cellular receptors, research shows cannabinoid receptors CB1 dominate this landscape. The cannabinoid receptors are stimulated by endocannabinoids that our body naturally produces. In fact, the cannabis plant produces molecules very similar in structure to our endocannabinoids and can bind to these receptor sites. CB2 is a second type of cannabinoid receptor that exists mainly in our immune tissues and helps to control immune functioning and inflammation.  

Hemp (Cannabis sativa) products contain cannabidiol (CBD), a naturally occurring compound found in the hemp plant. Unlike tetrahydrocannabinol (THC), the compound responsible for the “high” associated with cannabis, CBD does not produce an intoxicating effect. CBD interacts with the body’s ECS and other brain signaling systems, including those involved in producing serotonin and GABA, which are linked to mood, stress, and relaxation. While some research suggests that CBD may influence the body’s stress response and promote a sense of calm, more research is needed to fully understand its effects, particularly in children and adolescents. In clinical studies involving adolescents, the median weight-based dose of CBD was 4.3 mg/kg per day, divided into two to three oral doses.⁷   

Ginkgo biloba and Bacopa  

Many parents are searching for alternatives to stimulant-based medications to support their children with ADHD. Herbs such as Ginkgo biloba and Bacopa monnieri have shown some promise in reducing symptoms of ADHD in preliminary research studies.⁸

Bacopa is a creeping marsh plant that has traditionally been used in Ayurvedic medicine to boost memory and lower stress. Preliminary studies show it can improve inattention, hyperactivity, and memory.⁸ Gingko studies have shown its ability to reduce symptoms of inattention in adolescents while producing limited and mild side effects, making it a safe option that can be used in conjunction with ADHD stimulants.⁹ When dosing herbs for children, please work with a qualified health practitioner with experience in herbs. A previously written article on Wholistic Matters dives into safe dosing and the indications between herbs and children, which can be found here.  

Additionally, supplements, herbs, and hemp are not regulated by the Food and Drug Administration (FDA). It is important that you source these botanicals and products from a trusted company with high purity and testing standards.

Additional therapies to consider for ADHD 

Aromatherapy can provide calming scents for hyperactive children. Essential oils such as vetiver, lavender, and cedarwood can help calm the nervous system and ease the mind of racing thoughts.  

Consider Cognitive Behavioral Therapy (CBT) with a trained psychologist for your child to help them navigate executive dysfunction, time management, and any negative thought patterns associated with ADHD.   

Practicing breathwork and mindfulness techniques with little ones can help them learn how to regulate emotions and reduce impulsive behaviors. Keep the exercises and approaches to mindfulness short and playful to keep them engaged for as long as possible while building the skills.  

Recommendations Summary for Natural ADHD Support 

• Children’s multi-vitamin containing Vitamin A, C, D, and B’s. Also containing whole food-based ingredients such as sweet potato, carrot, alfalfa, oats, pea vine, shiitake and reishi mushroom. Animal glandulars such as bovine liver, adrenal, spleen, and kidney can be an excellent source of vitamins. 

• Children’s Probiotic containing key strains S. boulardii, Lactobacillus acidophilus, Bifidobacterium lactis to support a healthy microbiome with additional gut supporting ingredients including chicory root fiber, oat fiber, apple pectin and green banana flour.  

• Hemp oil grown organically, sourced from a trustworthy company, with the highest testing standards. 

• Fish Oils produced from wild caught sustainable sources to support brain health. 

• Nondenatured Whey Protein Concentrate for protein shakes and smoothie making. 

• Gingko leaf 50:1 extract containing ginkgo standarized to 14.4mg of active flavnoglycosides and 3.6 mg of active ginkogoldies and bilobalides.* 

• Bacopa whole plant 20:1 extract standardized to 37.1mg of active bacosides, combined with Schisandra fruit 6:1 and Eleuthro root 10:1 extract standardized to 400mcg of active syringaresinol diglucosides can be used to support mental clarity, focus and healthy cognitive function.* 

*When dosing herbs in pediatrics it is important to work with qualified healthcare practitioners and follow the Salisbury method for dosing. 

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