9 Natural Remedies for ADHD Without Medication

Our Editorial Standards

Reviewed for Accuracy

Up-to-date Research

Credible References

Written by:Bisma Anwar, MA, MSc, LMHC

Published On: July 25, 2022

Medically reviewed by: Ashley Ertel, LCSW, BCD

Reviewed On: July 20, 2022

Updated On: May 7, 2024

Our Editorial Process

Our Review Board

Overview

Attention deficit hyperactivity disorder (ADHD) is a common, yet treatable, mental health condition that affects an estimated 2.5% of adults and 8.8% of children in this country. Treating ADHD without medication has become a prevalent approach in recent years.

ADHD can cause lack of focus, disorganization, fidgeting or having a hard time remaining calm and still, and hyperactivity in some people. Some may also experience brain fog and mood swings. While there’s no cure, there are very effective forms of treatment for attention deficit hyperactivity disorder. Often, treatment plans will include ADHD medication — but that’s not always the case. It’s true that ADHD meds like stimulant medication are generally the first line of treatment for childhood and adult ADHD, but many people and parents of children with ADHD have begun opting for a more holistic route involving natural remedy choices or natural treatment options.

There are a number of natural treatments for ADHD that have been studied and found potentially useful in helping people learn to cope with and manage a child or adult ADHD diagnosis. Natural treatments may not work the same as others, so be sure to talk to your healthcare provider before starting any natural supplements.

If you’re interested in hearing more about how to treat ADHD naturally, keep reading. We’re exploring effective natural treatments for ADHD.

Please be aware: These holistic methods may not work the same way or be as effective as some more conventional methods of treatment. You should discuss any natural treatment you decide to try with your doctor or healthcare team. Sometimes natural methods can be most effective when coupled with more traditional forms of psychological treatment, like when used in combination with medication and/or talk therapy.

Natural Remedies & Treatments for ADHD

Fortunately, for anyone trying to learn ADHD natural remedies, there are several approaches you can try. Some of the more common options for how to manage ADHD without medication include:

Supplements
Therapy
EEG biofeedback
Calming techniques
Maintaining healthy sleep habits
Paying attention to your diet
Getting enough exercise

“Medications are not the only option for individuals with ADHD. There are certain vitamins and supplements that can help with treating ADHD symptoms. Exercise and having a healthy diet can also help stabilize an individual who is struggling with ADHD.”

Licensed Mental Health Counselor (LMHC), MA, MSc Bisma Anwar

1. Supplements

Taking supplements and vitamins can provide a host of health benefits for anyone’s mental and physical well-being if they’re vitamin deficient, regardless of whether or not they have ADHD. For those who have been diagnosed with it, however, certain supplements may be able to significantly reduce or eliminate symptoms of ADHD.

Research is mixed, but there are some promising studies out there suggesting supplement efficacy could be the real deal. If you’re hoping to treat ADHD naturally, some of these vitamins and natural supplements might be worth researching.

Vitamin B6: Vitamin B, or Vitamin B6, is known for its role in the production of serotonin, norepinephrine, and dopamine in the brain. B Vitamins play a role in the production of these chemicals, which can be integral to treating symptoms of ADHD. In some studies, findings suggest there may be a link between ADHD and low levels of B vitamins.
Vitamin D: Vitamin D plays a critical role in brain development and function. Some studies have indicated that Vitamin D could help improve brain function and reduce symptoms such as impulsivity and hyperactivity, which are commonly associated with ADHD.
Zinc: Zinc is a supplement that regulates dopamine, which is related to attention issues. According to research, zinc might help with impulse control, memory, and attention, which would all be a plus when treating ADHD.
Magnesium: Magnesium deficiency is known to cause hyperactivity and irritability, both symptoms of ADHD. Research has shown a positive response when people with ADHD take magnesium. Some of the results showed a “significant decrease” in hyperactive behavior.
Iron: Iron helps the brain produce dopamine, and it’s widely accepted that dopamine levels are different in people with ADHD. Symptoms of ADHD have long been associated with iron deficiency, and some studies have shown that taking zinc and iron together might help.

2. Therapy

Therapy can be a very effective treatment option in helping people with ADHD learn to manage their condition — particularly in the case of behavioral therapy, an umbrella term used to describe types of therapy that help you identify, then modify, unhealthy or unhelpful thought processes and behaviors. It can aid in developing social skills, which are often impaired in individuals with ADHD.

Types of therapy for ADHD that have proven beneficial include:

Cognitive-behavioral therapy (CBT)
Mindfulness-based cognitive therapy
Family therapy and couples counseling

“Some types of therapy are specifically effective with ADHD. Behavioral therapy helps to create a structured routine which helps manage distractions and improves concentration in individuals with this diagnosis.”

Licensed Mental Health Counselor (LMHC), MA, MSc Bisma Anwar

Finding the right therapist is crucial for effective ADHD management. Our tips on how to find the right therapist can guide you through the process of selecting a professional who understands your unique situation and needs.

3. EEG biofeedback

Electroencephalographic (EEG) biofeedback is a neurotherapy that helps researchers and doctors measure brainwaves. While much more research is still needed, EEG biofeedback may prove to be a promising and effective alternative treatment to ADHD meds. Multiple studies we have thus far do seem to offer consistent evidence that improvement in symptoms is quite possible with the use of EEG-neurofeedback training.

4. Calming techniques

ADHD natural remedies might be found through various calming techniques and self-care tactics that do wonders for our general state of mental well-being. The same can be said for the part they might play in treating ADHD, as well. For example, the following are great ways to calm the mind and get into a positive, productivity-focused, ready-to-start-your-day mindset:

Mindfulness meditation
Breathing exercises
Journaling for mental health
Yoga or Tai Chi

Yoga was shown to be an effective natural remedy in a study that looked specifically at boys with ADHD — the results found that taking daily medication, combined with a daily yoga practice improved anxiety, hyperactivity, and social issues. Other research on how to treat ADHD naturally links Tai Chi to improved hyperactivity and anxiety ADHD symptoms in teens.

5. Maintain healthy sleep patterns

Maintaining healthy sleep hygiene and sleep patterns is an essential part of treating ADHD without medication. Sleep disturbances are often linked to ADHD. The direct association is multi-directional and complicated, and we don’t yet fully understand whether sleep issues are the result of ADHD, or if they just exacerbate its symptoms. That said, it’s generally accepted that a positive relationship with sleep can be beneficial in multiple facets of life, including reducing ADHD symptoms.

6. Pay attention to diet

Eating a diet of low or non-processed foods and reducing sugar intake is smart for people living with ADHD. More research is necessary, but some studies suggest that certain additives like sodium benzoate and other food colorings and preservatives might contribute to symptoms associated with ADHD. Eating a balanced diet full of fresh, whole, and minimally processed foods is good for general overall health, too.

7. Exercise

Meta-analysis and systematic reviews have indicated that aerobic exercise and physical activity can have a positive effect on ADHD brains. Specifically, working out as one of the natural remedies for ADHD can help address major symptoms like impulsivity, hyperactivity, executive functioning issues, and anxiety in children.

8. Create structure for your day-to-day

Creating a structured daily routine can be transformative for ADHD management, especially for those seeking to improve their focus and reduce impulsive behavior. By establishing a consistent schedule, individuals with ADHD can better predict their day, reducing anxiety and improving overall brain function.

This approach to managing ADHD involves setting specific times for waking up, eating meals, doing work or school tasks, exercising, and participating in leisure activities. Incorporating lifestyle changes that prioritize organization can minimize distractions and make tasks more manageable.

9. Productivity hacks

Productivity hacks are clever strategies or tools designed to increase efficiency and effectiveness in completing tasks. They can significantly help people with ADHD navigate daily challenges. Simple ADHD hacks like using timers to break work into manageable intervals (Pomodoro Technique), leveraging technology for reminders, or organizing workspaces to minimize clutter can significantly reduce ADHD disturbances in your day-to-day life. These changes support better focus and help in curbing tendencies towards impulsive behavior, contributing positively to ADHD management and overall productivity.

When to Seek ADHD Treatment

Like any mental health condition, treatment efficacy can greatly vary from person to person. One form of natural alternative treatment, such as talk therapy and lifestyle changes, may be extremely successful in some people. Other people, however, might find that stimulant medication is a necessary and effective component of their overall ADHD treatment plan, despite any potential side effects that may result.

At the end of the day, if you or a loved one is dealing with symptoms of ADHD that are becoming a hindrance to your ability to function, it’s time to think about getting help. Since no two treatments will work the same on two people, you might find that a combination approach is best. Natural remedies for ADHD, therapy, and potentially the use of medication in some cases, might offer the best results.

The most important thing to remember is that treatment can be extremely successful for people living with ADHD whether you’re a child, teen, or adult. How that looks can differ, but ultimately, while not curable, ADHD is a highly treatable condition. Never avoid seeking treatment because you believe that stimulation medications have to be part of the equation; medication successfully helps many people manage their symptoms. However, there are ADHD medication alternatives out there.

Get Professional Help with Talkspace

If you’re looking for professional help, but aren’t sure where to start, think about reaching out to Talkspace today. Our online platform takes a unique approach to dealing with ADHD and other mental health conditions. We make online therapy simple, convenient, and best of all, available when you are. We’re there whether you’re looking for tips specifically on how to deal with ADHD without medication, or if you want to just learn about all the options regarding an overall treatment plan.

Ready to learn how to treat ADHD? Get the mental health counseling you need with Talkspace today. Our experienced, qualified therapists are here and ready to help you begin managing ADHD, with or without medication, so you can get your life back on track.

See References

What is ADHD?
Elmaghraby, M.D. R, Garayalde, M.D. S. American Psychiatric Association. Published 2022. Accessed June 28, 2022.
Attention Deficit Hyperactivity Disorder.
Centers for Disease Control and Prevention. Published 2021. Accessed June 28, 2022.
Vitamin levels in adults with ADHD.
Landaas E, Aarsland T, Ulvik A, Halmøy A, Ueland P, Haavik J. BJPsych Open. 2016;2(6):377-384. doi:10.1192/bjpo.bp.116.003491. Accessed June 28, 2022.
The Role of Iron and Zinc in the Treatment of ADHD among Children and Adolescents: A Systematic Review of Randomized Clinical Trials.
Granero R, Pardo-Garrido A, Carpio-Toro I, Ramírez-Coronel A, Martínez-Suárez P, Reivan-Ortiz G. Nutrients. 2021;13(11):4059. doi:10.3390/nu13114059.
The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD).
Starobrat-Hermelin B, Kozielec T. Positive response to magnesium oral loading test. Magnes Res. 1997;10(2):149-156. Accessed June 28, 2022.
Evaluating Dopamine Reward Pathway in ADHD.
Volkow N, Wang G, Kollins S et al. JAMA. 2009;302(10):1084. doi:10.1001/jama.2009.1308. Accessed June 28, 2022.
The Role of Vitamin D in Brain Health: A Mini Literature Review.
Anjum I, Jaffery SS, Fayyaz M, Samoo Z, Anjum S. Cureus. 2018;10(7). doi:https://doi.org/10.7759/cureus.2960
The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial. BMC Pediatrics.
Hemamy M, Pahlavani N, Amanollahi A, et al. 2021;21(1).

Bisma Anwar, MA, MSc, LMHC

Bisma Anwar is the Team Lead for the Talkspace Council of Mental Health Experts. A major focus in her work has been anxiety management and helping her clients develop healthy coping skills, reduce stress and prevent burnout. She serves on the board of a non-profit organization based in NYC called The Heal Collective which promotes advocacy and awareness of mental health issues in BIPOC communities.