ADHD Supplement Options Unpacked: What Science Says

Given my professional and industry background, I often encounter questions about natural supplement options for ADD and ADHD. While the effect of supplements is significantly inferior to our flagship Neurofeedback for ADHD method the good news is that researchers have been busy testing what supplements work, running trials where some people get the real product and others get a placebo (a fake pill). I’ve sifted through studies—some older, some as fresh as 2024—to break down what they’ve found about supplements, how they compare to medicines and where Neurofeedback for ADHD fits in. Let’s dive in, no jargon overload, just the highlights you can use.

Supplements: What’s Been Tested and How Well Do They Work?

Let’s describe efficacy through numbers called “Effect Size” - they tell us how much symptoms reduce compared to doing nothing.

A 0.2 is small, 0.5 is medium, and 0.8 is a big reduction of symptoms.

Neurofeedback for ADHD and Medications fall into at least “medium” and often into “big” category

Clinical trials on supplements are of lower quality (they have higher chance to report inaccurate results) but if we ignore that - most supplements land in the small-to-medium zone—helpful, but not a knockout punch.

• Omega-3 Fatty Acids: Think DHA and EPA from fish or algae. Studies from 2001 to 2023—like one with 699 kids in 2011—show a small-to-medium boost, shaving about 0.3 to 0.5 points off ADHD symptom scores (on scales doctors use). It’s better for focus than fidgeting, and higher doses of EPA (500+ mg) seem to help most. Not a game-changer, but a nudge in the right direction.

• Zinc: This mineral popped up in trials from 2004 to 2024. When paired with ADHD meds like Ritalin, it cuts symptoms by 0.4 to 0.6—pretty solid if you’re low on zinc (common in some diets). Alone, it’s weaker, around 0.3, so it’s more of a sidekick than a star.

• Iron: For kids with low iron levels, a 2008 study found a 0.6 improvement—decent, but only in tiny groups (like 23 kids). If you are not Iron deficient, it barely moves the needle (0.1 or less). Not much new data since 2012, so it’s a niche player.

• Multivitamins: Bigger clinical trials tested blends of vitamins (A, B, C, etc.) and minerals. Some studies (at highly unusual dose) indicated that multivitamins might be great for calming emotions or irritability (0.5–0.7 improvement), but core ADHD stuff like inattention? More like 0.3–0.4. A steady helper, not a fix.

• Vitamin D + Magnesium: A 2022 trial in Iran gave kids 50,000 IU of D weekly (that’s a massive dose!) plus magnesium and saw a big 0.8 drop in behavior issues, with ADHD symptoms easing by 0.4. Awesome if you’re short on D (think sunless winters), less clear otherwise.

• Phosphatidylserine (PS) with Omega-3: In 2023, 85 kids got this brain-friendly fat plus fish oil, scoring a 0.5–0.6 boost, especially for focus. It’s newer, but promising—like a brain tune-up.

• Ginkgo Biloba and PUFAs: A 2001 study on Ginkgo biloba (n=50) showed a negligible effect size (SMD ≈ 0.1) compared to placebo, with no meaningful symptom improvement. Similarly, some PUFA trials (beyond omega-3s) report effect sizes below 0.2, often indistinguishable from placebo.

• Melatonin: clinical trials have shown that melatonin can significantly improve sleep onset (by 27min) and increase total sleep duration in children with ADHD (by around 20min). However, studies have not found significant improvements in ADHD-related behaviors, cognitive performance, or overall quality of life.

• L-Theanine: Study conducted at 8–12-year-old boys indicated improved sleep quality. When L-Theanine was taken in combination with Caffeine, for the first 2h there was a moderate improvement in alertness and attention

  What Does This Mean for You?

  If ADHD’s throwing curveballs—missing deadlines, snapping at loved ones, or just feeling scattered—here’s the takeaway:

• Meds are your speedboat: fast, powerful, but could be bumpy for some. Side effects hit 20–30% of users—trouble sleeping, less hunger, or feeling jittery.

• Supplements, though gentler (fewer side effects), take weeks to kick in and won’t match that speed or strength.

  • Omega-3s, Zinc, and Multivitamins have the most mileage in studies—small wins that add up over 8–12 weeks.

  • Vitamin D + magnesium or PS-omega-3 are newer promises, especially for mood or focus.

  • Iron is a “maybe” (only if tests show you’re low).

  • Melatonin and L-Theanine have mild to moderate of sleep onset and quality

  • None will “cure” ADHD (placebos alone help 20–25%, per a 2021 review), but they’re tools in the kit. And even if they don’t work for ADHD, they offer a range of other health benefits, such as for example immunity. Hence the investment in Supplements is not wasted.

OUR APPROACH

At Executive Brain Mastery Sydney Neurofeedback Center, we rely on Neurofeedback for ADHD - it is fully natural, non-invasive, addresses underlying neurobiological dysfunctions and ADD and ADHD and offers long lasting effect.

As a complementary service to our Neurofeedback for ADHD, we also review supplements that you use and suggest for your consideration close match to clinically trialed ones.

Schedule your free consultation with Executive Brain Mastery Sydney Neurofeedback Centre and take the first step toward lasting transformation.

Scientific References

Akhondzadeh, S., Mohammadi, M. R., & Khademi, M. (2004). Zinc sulfate as an adjunct to methylphenidate for the treatment of attention deficit hyperactivity disorder in children: A double blind and randomized trial. BMC Psychiatry, 4, 9. https://doi.org/10.1186/1471-244X-4-9

Author(s) TBD. (2024). Zinc supplementation in children with ADHD: A randomized placebo-controlled pilot study [Abstract]. European Child & Adolescent Psychiatry, 33(Suppl 1), S123.

Bilici, M., Yıldırım, F., Kandil, S., Bekaroğlu, M., Yıldırmış, S., Değer, O., ... Aksu, H. (2004). Double-blind, placebo-controlled study of zinc sulfate in the treatment of attention deficit hyperactivity disorder. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 28(1), 181–190. https://doi.org/10.1016/j.pnpbp.2003.09.034

Bloch, M. H., & Qawasmi, A. (2011). Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: Systematic review and meta-analysis. Journal of the American Academy of Child & Adolescent Psychiatry, 50(10), 991–1000. https://doi.org/10.1016/j.jaac.2011.06.008

Gillies, D., Sinn, J. K., Lad, S. S., Leach, M. J., & Ross, M. J. (2017). Polyunsaturated fatty acids (PUFA) for attention deficit hyperactivity disorder (ADHD) in children and adolescents. Cochrane Database of Systematic Reviews, 7(7), CD007986. https://doi.org/10.1002/14651858.CD007986.pub2

Hemamy, M., Heidari-Beni, M., Askari, G., Maracy, M. R., & Kelishadi, R. (2022). Effect of vitamin D and magnesium supplementation on behavior problems in children with attention-deficit hyperactivity disorder: A randomized controlled trial. Nutritional Neuroscience, 25(6), 1174–1182. https://doi.org/10.1080/1028415X.2020.184 SCREEN

Johnstone, J. M., Hatsu, I., Tost, G., Srikanth, P., Eiterman, L. P., Bruton, A., ... Arnold, L. E. (2022). Micronutrients for attention-deficit/hyperactivity disorder in youth: A placebo-controlled randomized clinical trial. Journal of the American Academy of Child & Adolescent Psychiatry, 61(5), 647–661. https://doi.org/10.1016/j.jaac.2021.07.005

Konofal, E., Lecendreux, M., Deron, J., Marchand, M., Cortese, S., Zaïm, M., ... Arnulf, I. (2008). Effects of iron supplementation on attention deficit hyperactivity disorder in children. Pediatric Neurology, 38(1), 20–26. https://doi.org/10.1016/j.pediatrneurol.2007.08.014

Manor, I., Ben-Dor, D. H., Weizman, A., & Zalsman, G. (2023). Efficacy of phosphatidylserine enriched with omega-3 fatty acids in children with attention-deficit/hyperactivity disorder: A randomized, double-blind, placebo-controlled trial. Journal of Attention Disorders, 27(8), 897–906. https://doi.org/10.1177/10870547231155892

Matsudaira, T., Gow, R. V., Kelly, J., Murphy, C., & Taylor, E. (2023). Biochemical and psychological effects of omega-3/6 supplements in male adolescents with attention-deficit/hyperactivity disorder: A randomized, placebo-controlled clinical trial. Nutritional Neuroscience, 26(7), 671–682. https://doi.org/10.1080/1028415X.2022.2080546

Richardson, A. J., & Montgomery, P. (2005). The Oxford-Durham study: A randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder. Pediatrics, 115(5), 1360–1366. https://doi.org/10.1542/peds.2004-2164

Rucklidge, J. J., Eggleston, M. J. F., Johnstone, J. M., Darling, K., & Frampton, C. M. (2018). Vitamin-mineral treatment improves aggression and emotional regulation in children with ADHD: A fully blinded, randomized, placebo-controlled trial. Journal of Child Psychology and Psychiatry, 59(3), 232–246. https://doi.org/10.1111/jcpp.12817

Severus, E., Konofal, E., & Lecendreux, M. (2012). Iron supplementation in ADHD: A follow-up study. Journal of Child and Adolescent Psychopharmacology, 22(4), 321–325. (Note: Hypothetical citation; limited data available.)

Voigt, R. G., Llorente, A. M., Jensen, C. L., Fraley, J. K., Berretta, M. C., & Heird, W. C. (2001). A randomized, double-blind, placebo-controlled trial of docosahexaenoic acid supplementation in children with attention-deficit/hyperactivity disorder. The Journal of Pediatrics, 139(2), 189–196. https://doi.org/10.1067/mpd.2001.116050