ADHD: 6 steps to relieve it with natural remedies

He doesn’t sit still for a while, he can’t keep his attention, he forgets and loses things, he acts impulsively, he talks all the time, he fidgets… But it’s not a misbehaviour, it’s a health problem. It’s called attention deficit hyperactivity disorder, or ADHD. But we don’t have to put up with it – not only are there medications for ADHD, but significant improvements can be made with natural remedies.

According to statistics, up to 7% of children suffer from ADHD and about 60% of them will carry the problem into adulthood. Many adults don’t even know they have this problem, as the typical “naughty” behaviour is usually gone. However, adults with ADHD have trouble finishing things, suffer from inner restlessness to anxiety, often cannot maintain relationships, change jobs, don’t like to wait for anything and very often speed while driving.

The cause is in our genes

ADHD has partly genetic causes. In 2010, for example, British researchers mapped a number of segments in the DNA of children with the disorder that were missing or duplicated. However, epigenetic influences also play a relatively important role – these are environmental and lifestyle factors that affect the activity of individual genes in our DNA.

A gene known as IGF2 plays a key role in the development of ADHD. Its optimal activity is particularly crucial during pregnancy, when it significantly influences the development of the fetus, especially its nervous system. This is most true for two parts of the brain, the cerebellum and the hippocampus, which are closely linked to the development of ADHD. Of particular importance is the degree of methylation of this gene, as methylation is an important epigenetic reaction that generally reduces the activity of genes and can even switch them off completely.

Research has shown that when the IGF2 gene is excessively methylated, it can lead to the development of ADHD and other learning and behavioural disorders. Scientists can even predict from the methylation rate of this gene at birth whether a child will show symptoms of ADHD at the age of 7-13!

What is the parents’ fault?

The roots of ADHD often have to be found in pregnancy. Diet plays an important role here. For example, if the mother eats a lot of sugary and fatty foods during this period, this has been shown to increase IGF2 methylation and therefore the risk of developing ADHD. However, the intake of omega-3 unsaturated fatty acids is also crucial, as is the ratio of omega-3 to omega-6 intake. Recent Korean research, for example, has shown that each additional unit of omega-6 : omega-3 ratio in umbilical cord blood increases a child’s risk of developing and severity of ADHD by a staggering 13%. A disturbed balance of the pregnant mother’s gut microbiome may also contribute to the development of ADHD in the unborn child.

But psychological state is also key – for example, if a mother suffers from anxiety during pregnancy, her child is at twice the risk of suffering from hyperactivity at the age of 16. Smoking during pregnancy and a mother’s advanced or very young age also increase the risk of ADHD. Children whose mother had high blood pressure during pregnancy then have about twice the risk of problems. Exposure to a number of environmental toxins during pregnancy and breastfeeding is also very problematic, especially heavy metals.

However, fathers can also contribute to proper brain development. It is true that epigenetic changes in DNA do not only occur during intrauterine development and later life, but can also be partly inherited from parents. Thus, the health and epigenetic patterns of both parents at the time of conception can affect the offspring in quite profound ways.

Research has shown, for example, that if a man engages in regular physical activity, after just 3 months there will be changes in the methylation rate of his sperm DNA, and these positive changes can then be passed on to his offspring. In one study, for example, a group of men who were planning a family with their partners took up regular treadmill training. When they subsequently managed to conceive a child, the researchers found their offspring had a higher activity of a gene needed for the production of BDNF, a substance crucial for the development of the nervous system.

How to relieve ADHD symptoms

Is it possible to cure ADHD, or at least alleviate its symptoms? A number of studies show that it is possible. In general, while we can’t change the structure of our DNA, many epigenetic changes can be reversed – and this is true even for those involved in ADHD. Therefore, if we focus on the most important factors that influence epigenetic processes related to (not only) the development of ADHD, it is possible to achieve significant improvements. In particular, the following steps can help

Step 1: more movement

Movement is often recommended for people with ADHD on the grounds that it will help them “discharge excess energy”. However, regular physical activity is one of the most important epigenetic factors and therefore has a range of positive effects on mental health and mental performance: it improves memory and learning ability, boosts oxygen and nutrient supply to the brain, has a positive effect on mood and risk of depression, and slows the decline in brain function due to ageing. However, it is also very useful for children and adults suffering from ADHD.

Physical activity promotes the production of the neurotransmitter dopamine, the deficiency of which is typical for ADHD, and promotes the production of the aforementioned BDNF factor. At the same time, it has a positive effect on concentration and a number of other skills that are impaired in people with ADHD – for example, the ability to plan and organise time. It is also important to remember that children have a much greater need for exercise than adults. For example, children aged 6 years are recommended to get at least an hour of vigorous exercise a day.

Step 2: Care for the gut microbiome

The balance within our gut is closely related to the fitness and function of our brain, and this is also true for ADHD. Two families of bacteria in particular play a role here: the Faecalibacterium family, which is found in deficient amounts in the gut of most people with ADHD, and the Ruminococcaceae family, which is overabundant. Ruminococcaceae bacteria consume GABA, gamma-aminobutyric acid, which reduces the level of neuronal irritation and therefore has a calming effect. Their overgrowth can therefore cause a deficiency of this substance in the brain. An overall reduction in the species diversity of gut inhabitants has also been noted in people with ADHD.

In ADHD, it is therefore advisable to ensure a sufficient intake of soluble and insoluble fibre, which serves as nutrition for “friendly” gut bacteria, or to take probiotics.

Step 3: Less sugars in the diet

The results of research charting the effect of a diet high in sugar on ADHD symptoms are somewhat controversial. There are studies that have clearly confirmed it, as well as those with the opposite result. So whether limiting carbohydrate intake, especially those with a high glycemic index, will help you or your child needs to be tested. For example, you could try eliminating all added sugars from the diet for 10 days and then have something with a very high sugar content on day 11. If you subsequently experience a deterioration in concentration and an increase in restlessness, you are in the clear.

However, sugar intake should also be monitored for other reasons: the brains of people with ADHD have repeatedly been found to have an increased level of inflammatory processes, and high sugar intake has a significant pro-inflammatory effect. In addition, children with ADHD prefer “fast” sources of energy due to high levels of restlessness, and therefore prefer carbohydrates with a high glycaemic index. Because of this, however, they may be missing out on important nutrients, including those that are essential for their brain functioning.

Step 4: Get enough protein

One of the essential nutrients that people with ADHD may lack is protein. These are needed for virtually all processes in the body, including building nerve tissue and maintaining its function, and in the case of ADHD, it is essential that the protein consumed contains sufficient amino acids, which are used to make neurotransmitters (substances that transmit nerve impulses). The aforementioned dopamine can be formed in the body from the non-essential amino acid tyrosine or from the essential amino acid phenylalanine, while the neurotransmitter serotonin is formed from tryptophan.

Step 5: Supplementing vitamins and minerals

Children (and adults) with ADHD also often lack certain essential vitamins, minerals and trace elements:

Zinc – Research has shown that the level of zinc in the blood and hair of children with ADHD is directly related to the severity of their symptoms. Taking zinc in these children has led to a normalization of brain waves, improved memory and ability to process information, and a reduction in hyperactivity and impulsivity. Zinc also helps regulate the production of neurotransmitters and its use increases the effectiveness of medications prescribed for ADHD.

Magnesium – up to 72% of children with ADHD do not consume enough of this mineral. Supplementing it led to improved cognitive abilities after eight weeks in one study.

Iron – this trace element is essential for brain function and a lack of it can lead to problems with concentration.

Vitamin B6 – within the nervous system, it is crucial for energy production, regulation of inflammatory processes and the production of neurotransmitters. Its deficiency is particularly common in adults with ADHD, where its levels correlate with the severity of symptoms. However, its use is also beneficial for children with this problem. Its combination with magnesium and zinc is very useful.

Vitamin C – helps protect the brain from free radicals and toxins. Its sufficient intake is especially important when taking medications for ADHD, which can increase oxidative damage to the brain.

Vitamin D3 – Children with ADHD have significantly lower vitamin D levels than their peers. Therefore, taking it usually leads to a reduction in symptoms.

Step 6: epigenetic dietary supplements

There are a number of natural substances capable of altering the activity of genes in our DNA when taken over a long period of time. Some of them have a positive effect on ADHD:

Omega-3 – these unsaturated fatty acids are an important part of cell membranes and are crucial for the proper development and functioning of the brain and nervous system. Taking fish oil as the best source of omega-3s is proving to be the most effective dietary intervention for ADHD ever.

Passion fruit – the fruit of this plant has a strong calming effect, which is also used in ADHD. In one study, for example, there was a significant reduction in ADHD symptoms in children aged 6-13 after eight weeks of use. In addition, the plant has a positive effect on sleep, which is often disturbed in ADHD.

Baikal coneflower – even the root of this herb has significant calming effects (among other things, it binds directly to GABA receptors in the brain). Because of this ability, it is often used in the treatment of anxiety, but its benefits have also been demonstrated in ADHD.

Saffron – crocus scales are recommended especially for depression. It works in a similar way to antidepressants by limiting the reuptake of neurotransmitters (including dopamine) and thus increasing their levels in the brain. And it is this effect that may also play a role in ADHD. In addition, saffron stimulates the production of GABA, gamma-aminobutyric acid, in the brain, which prevents over-excitation of neurons and therefore has a calming effect.