12 Supplements to Help Manage ADHD: A Dietitian’s Picks

Key takeaways

• Research indicates people with ADHD may more often have lower levels of specific nutrients than those without ADHD, though additional studies are needed.
• Some supplements — including zinc, magnesium, iron, melatonin, and omega-3s — might aid in managing ADHD-related symptoms.
• EllaOla Kids’ Essential Multivitamin can be a practical way to cover a child’s nutrient needs, while Ritual Sleep BioSeries Melatonin may be worth considering for adults who struggle with sleep.

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition that often starts in childhood and can persist into adult life.

According to the Centers for Disease Control and Prevention (CDC), about 11.4% of U.S. children aged 3 to 17 have been diagnosed with ADHD. Additionally, an estimated 6% of U.S. adults have ADHD, and 2024 findings show that more than half of those diagnosed first received their diagnosis as adults.

For many, ADHD symptoms can be disruptive in certain settings and interfere with routine tasks.

Kids with ADHD may struggle to control behavior and emotions at school or during social interactions, which can affect social growth and academic progress.

Typical ADHD behaviors include:

• being easily distracted
• not following instructions
• frequent impatience
• restlessness or fidgeting

Treatment for ADHD often involves prescription medications or referrals for therapy from a healthcare provider.

That said, some people explore complementary approaches to help manage symptoms. A number of studies indicate that nutritional supplements may alleviate certain ADHD symptoms, but the overall evidence remains mixed and further research is required.

Always check with your or your child’s physician before beginning any new supplement or changing a treatment plan.

Below are our selections for the 12 top supplements that may support managing ADHD in children and adults.

A quick look at the best supplements for ADHD

A note on price

Price ranges are shown below using dollar signs ($ to $$$). One dollar sign denotes a budget-friendly option, while three dollar signs indicate a higher price point.

Typical costs run from $0.17 to $1.74 per serving, or roughly $12.45 to $39.99 per bottle, though prices may vary by retailer.

Serving sizes and the suggested number of daily servings may differ depending on the child’s age.

Pricing guide

• $ = under $0.30 per serving
• $$ = $0.30 to $0.90 per serving
• $$$ = over $0.90 per serving

HealthEH’s picks of the best supplements for kids with ADHD

Best omega-3 supplement for kids

Nordic Naturals Ultimate Omega Junior

• Form:softgels
• Number of servings:45
• EPA:340 mg per serving
• DHA:245 mg per serving
• Recommended ages:6 to 12 years

HealthEH’s review

If a child’s diet lacks sufficient omega-3s, a supplement like Nordic Naturals’ offering may be helpful.

Omega-3 fatty acids can support the body’s production of dopamine, a neurotransmitter that ADHD medications aim to increase.

Docosahexaenoic acid (DHA) is a critical omega-3 for brain health. Some research suggests lower DHA levels may be more common in people with ADHD, though findings on the effectiveness of omega-3 supplements for ADHD remain inconclusive.

Still, for children who seldom eat fish or other omega-3-rich foods, this product — delivering 680 mg of omega-3s per serving — may be worth considering.

It’s third-party tested, non-GMO, sustainably certified, and formulated to be easy to swallow. While marketed for ages 6–12, Nordic Naturals offers versions suitable for younger and older age groups as well.

Pros & cons

• third-party tested for purity and potency
• easy to swallow
• certified sustainable

• not suitable for vegans or vegetarians
• relatively pricey

Product details

• Dose :2 softgels per day
• Active ingredient(s) (serving strength) :total omega-3s 680 mg, EPA 340 mg, DHA 245 mg
• Available flavors :Strawberry
• Certifications :Friend of the Sea Certified Sustainable, Non-GMO, third-party tested for purity and potency
• Price per serving :$0.71
• Returns :unopened items refundable within 30 days
• Shipping :free shipping

Best vitamin D for kids

Llama Naturals Vitamin D3

• Form:gummies
• Number of servings:60 (kids), 30 (adults)
• Available flavors:Really Raspberry
• Recommended age:Kids 4 years and up; suitable for adults too

HealthEH’s review

Llama Naturals Vitamin D3 is one accessible vitamin D option for children. It undergoes third-party testing for quality, uses natural flavors and colors from fruit and vegetable juices, and supplies more than 100% of the daily value for kids 4 and older.

Older reviews pooling 13 studies indicate that lower vitamin D status may be linked with higher odds of ADHD in children. A small 2018 trial also found vitamin D supplements improved cognition, attention, and hyperactivity in children with ADHD.

Another study reported comparable benefits in attention for children with ADHD who had low vitamin D levels.

While more research is needed to clarify benefits for children without a deficiency, this gummy can straightforwardly boost vitamin D intake. Note that each serving includes 2 grams of added sugar, which some parents may wish to avoid.

Pros & cons

• third-party tested for purity and potency
• certified organic
• gluten-free and vegan-friendly
• naturally flavored and colored

• contains 2 grams added sugar per serving

Product details

• Dose :1 gummy per day (kids 4+)
• Active ingredient(s) :vitamin D3 (from lichen)
• % DV :200% DV (kids 4+)
• Certifications :USDA organic, third-party tested for purity and potency
• Price per serving :$0.35
• Returns :free returns for Prime members
• Shipping :free shipping for Prime members

Best for helping with attention span and impulsivity for kids

Nordic Naturals Kids Calm Gummies

• Form:gummies
• Number of servings:30 or 60
• Available flavors:Strawberry Watermelon
• Recommended ages:4 and up

HealthEH’s review

Nordic Naturals Kids Calm Gummies include ingredients that might help with inattention and impulsivity in children with ADHD. Each two-gummy serving contains 50 mg of L-theanine — an amino acid with limited evidence suggesting benefits for attention, inhibitory control, and sleep issues in kids with ADHD.

The gummies also supply about 48% of the Daily Value for magnesium. Although more study is needed, a 2019 review reported lower magnesium levels in people with ADHD compared with those without. A small trial combining magnesium and vitamin D showed behavioral improvements in children with ADHD after 8 weeks.

Given the limited evidence for L-theanine and magnesium in pediatric ADHD, consult your pediatrician before trying this product.

These gummies are third-party tested for quality, free from artificial additives and preservatives, and come in a kid-friendly format. Keep in mind each gummy contains 1 gram of added sugar, which some caregivers may avoid.

Pros & cons

• third-party tested for purity and potency
• free of artificial additives and preservatives
• appealing gummy format
• contains nutrients that may support attention and reduce impulsivity

• evidence for magnesium and L-theanine in kids with ADHD is limited
• 2 g added sugar per serving
• relatively costly

Product details

• Dose :2 gummies per day
• Active ingredient(s) (serving strength) :calories 20, carbohydrate 4 g (1% DV), total sugars 2 g, added sugars 2 g, magnesium citrate 200 mg (48% DV), sodium 10 mg (<1% DV), L-theanine 50 mg
• Certifications :third-party tested for purity and potency, non-GMO, certified vegan
• Price per serving :$0.48 to $0.97
• Returns :unopened products refundable within 30 days
• Shipping :free shipping

Best sleep supplement for kids

OLLY Kids Sleep

• Form:gummies
• Number of servings:25 or 50
• Available flavors:Raspberry
• Recommended ages:4 and older

HealthEH’s review

Sleep problems are common among people with ADHD. While melatonin does not treat core ADHD symptoms, it can help regulate sleep patterns, particularly in those with persistent insomnia.

One small trial found that nightly low-dose melatonin for a month improved sleep duration in children with ADHD, with minimal side effects reported. A 2020 review similarly concluded melatonin may enhance sleep duration and reduce the time it takes to fall asleep in children with ADHD.

Melatonin should be used in children only under pediatric guidance; short-term use is generally safe, but long-term use is not routinely recommended.

OLLY’s Kids Sleep combines melatonin with calming compounds like L-theanine, chamomile, and passionflower. The product is third-party tested and free of gluten, artificial colors, and flavors.

Pros & cons

• third-party tested for purity and potency
• blend of sleep-supportive ingredients
• gummy format
• gluten-free
• naturally colored and flavored

• contains 1 g added sugar per serving
• not vegan or vegetarian

Product details

• Dose :1 to 2 gummies per day
• Active ingredient(s) (serving strength) :calories 10, total carbohydrates 2 g, total sugars 1 g, added sugars 1 g, sodium <5 mg, melatonin 0.5 mg, L-theanine 15 mg, chamomile extract 2.5 mg, passionflower extract 2.5 mg, lemon balm extract 2.5 mg
• Certifications :third-party tested for purity and potency
• Price per serving :$0.28 to $0.56
• Returns :30-day returns
• Shipping :free on orders over $49

Best iron supplement for kids

Renzo’s Iron Supplements for Kids

• Form:dissolvable tablets
• Number of servings:45, 90
• Available flavors:orange
• Recommended age:2+

HealthEH’s review

Iron supplementation, like Renzo’s Iron Strong, can be useful for children who are iron-deficient. The product is third-party tested, vegan-friendly, and free from gluten, added sugar, and common allergens.

Research suggests children with ADHD may have lower iron levels than peers. Some small studies found iron supplements improved learning and behavior in children with ADHD who were also taking methylphenidate.

Another small trial of children with iron deficiency and ADHD reported marked symptom improvements with iron supplementation over 12 weeks.

If a child’s lab tests show low iron, supplements like Renzo’s may help, but excess iron can be harmful. Consult a physician before starting iron and follow dosing instructions carefully.

Pros & cons

• third-party tested
• natural flavoring
• designed to be gentle on the stomach
• vegan-friendly

• some reviewers dislike the taste
• high iron doses are unnecessary or unsafe for some children

Product details

• Dose :1 tablet for ages 3–4, 2 tablets for ages 4 and older
• Active ingredient(s) (serving size) :vitamin C 25 mg (56% or 167% DV), iron 9 mg (100% or 129% DV)
• Certifications :produced in an NSF-certified facility, third-party tested for purity and potency
• Price per serving :$0.22
• Returns :no returns
• Shipping :free for Prime members

Best zinc supplement for kids

Mary Ruth’s Organic Kids Ionic Zinc Liquid Drops

• Form:liquid
• Number of servings:30
• Available flavors:Berry
• Recommended ages:4 to 13 years

HealthEH’s review

MaryRuth’s organic zinc drops provide 5.5 mg of zinc sulfate per serving and are third-party tested for quality. They’re sugar-free and naturally berry-flavored.

Zinc is crucial for brain health and can influence the metabolism of other nutrients that support cognition. A 2021 review found lower zinc levels are more common in people with ADHD. Some analyses suggest zinc supplementation might improve attention and lower impulsivity in children, but larger trials are needed.

Pros & cons

• third-party tested
• certified organic
• vegan-friendly
• sugar-free
• naturally flavored

• on the pricier side

Product details

• Dose :3 pumps per day
• Active ingredient(s) (serving strength) :calories 5, total carbohydrate 1 g (<1% DV), zinc 5.5 mg (50% DV)
• % DV :50% DV
• Certifications :USDA organic, Clean Label Project Verified, third-party tested for purity and potency
• Price per serving :$0.63
• Returns :store credit returns within 30 days
• Shipping :free on orders over $85

Best multivitamin for kids with ADHD

EllaOla Kids’ Essential Unflavored Multivitamin

• Form:powder
• Number of servings:30
• Available flavors:unflavored
• Recommended ages:4 and up

HealthEH’s review

EllaOla’s unflavored powder supplies 19 essential nutrients designed for children and can help fill dietary gaps. It includes vitamins and minerals potentially relevant to ADHD, such as vitamin D and zinc.

Because it’s flavorless, the powder mixes easily into beverages, which can help picky eaters. It contains no added sugar and includes a Fruit & Veggie blend made from 15 real fruits and vegetables.

The formula is third-party tested and is vegan-friendly, free of gluten, dairy, nuts, GMOs, and artificial additives or sweeteners.

Pros & cons

• unflavored powder that’s easy to mix
• third-party tested

• pricey
• sold only on the company website

Product details

• Dose :1 sachet per day
• Active ingredient(s) (serving strength) :vitamin A 400 mcg (44% DV), vitamin C 30 mg (33% DV), vitamin D 20 mcg (100% DV), vitamin E 10 mg (67% DV), thiamin 1 mg (83% DV), niacin 5 mg (31% DV), vitamin B6 1 mg (59% DV), folate 200 mcg (50% DV), vitamin B12 2 mcg (83% DV), biotin 9.9 mcg (33% DV), pantothenic acid 4 mg (80% DV), iodine 50 mcg (33% DV), zinc 5 mg (45% DV), selenium 3 mcg (5% DV), manganese 0.12 mg (5% DV), vitamin K2 5 mcg, Complete Vitamin Blend 2.5 mg (calcium carbonate, choline bitartrate, magnesium citrate), Fruit & Veggies Blend 34.5 mg (blueberry, strawberry, cherry, apple, cauliflower, elderberry, broccoli, cabbage, carrot, kale, parsley, raspberry, spinach, tomato, shiitake mushroom)
• Certifications :third-party tested for purity and potency, non-GMO, vegan, gluten-free
• Price per serving :$1.30
• Returns :free returns within 14 days
• Shipping :free over $50 for most states

HealthEH’s picks of the best supplements for adults with ADHD

Best for attention span in adults with ADHD

Sports Research L-Theanine + Caffeine

• Form:softgel
• Number of servings:60
• Recommended ages:adults 18+

HealthEH’s review

L-theanine, an amino acid abundant in green tea, is known for promoting calm. When paired with caffeine, it may help improve attention and reduce impulsivity in people with ADHD.

A small study found the L-theanine/caffeine combo improved attention, cognitive performance, and reduced impulsivity in children with ADHD, though similar adult-focused research is limited. A broader review covering studies in both adults and children reported benefits for task-related mind-wandering, acute stress, and hyperactivity.

If you want to experiment with this combination, Sports Research’s supplement provides 200 mg L-theanine and 100 mg caffeine (from green coffee). The product is third-party tested for quality.

Pros & cons

• combination of L-theanine and caffeine may support attention
• third-party tested
• free of artificial additives

• not appropriate for those sensitive to caffeine

Product details

• Dose :2 softgels per day
• Active ingredient(s) (serving strength) :calories 5, total fat 0.5 g (1% DV), saturated fat 0.5 g (3% DV), medium chain triglycerides (MCT oil) 450 mg, L-theanine 200 mg, organic green coffee 100 mg
• Certifications :third-party tested for purity and potency, Non-GMO Tested, gluten-free
• Price per serving :$0.37
• Returns :45-day return policy
• Shipping :free shipping over $50

Best sleep supplement for adults

Ritual Sleep Bioseries Melatonin

• Form:capsule
• Number of servings:20 per container

HealthEH’s review

Ritual’s BioSeries distinguishes itself by offering a formulation intended to release melatonin gradually overnight, combining 4 mg extended-release with 1 mg immediate-release melatonin per capsule.

The brand conducted a clinical study showing improvements in falling asleep and morning restfulness among healthy adults, though the research was brand-affiliated.

Only a 5 mg option is available, which may be too high for people who prefer starting at lower doses like 1 mg. Since sleep problems are common in adults with ADHD, melatonin and other nonpharmacological approaches may help improve sleep quality and duration.

Discuss melatonin use with a healthcare provider, as it can interact with medications.

Pros & cons

• third-party tested for heavy metals and microbes
• clinically studied formulation
• vegan-friendly

• not third-party tested for potency
• costly
• only one dose strength available

Product details

• Certifications :non-GMO project verified; carbon neutral certified; Clean Label Project certified; third-party tested for heavy metals and microbes
• Active ingredient(s) :melatonin (5 mg)

Best omega-3 for adults

Nordic Naturals Ultimate Omega Soft Gels

• Form:softgel
• Number of servings:60 per container
• EPA:650 mg per serving
• DHA:450 mg per serving
• Available flavors:lemon

HealthEH’s review

Nordic Naturals Ultimate Omega Soft Gels deliver a robust 1,280 mg combined EPA and DHA from wild-caught sardines and anchovies, with a lemon flavor that masks fishiness.

The product is sustainably certified and third-party tested for label accuracy. The main drawback is the relatively large capsule size, which may be hard for some people to swallow.

While findings on omega-3s for ADHD are mixed, newer research suggests benefits may take at least four months of supplementation to become noticeable.

Pros & cons

• lemon flavor diminishes fishy taste
• third-party tested for purity and potency
• certified sustainable
• high-quality sourcing

• capsule size can be large

Product details

• Dose :2 softgels per day
• Active ingredient(s) (serving strength) :omega-3s (1,280 mg)
• Certifications :third-party tested for purity and potency, non-GMO tested, Friend of the Sea certified sustainable
• Returns :not accepted
• Shipping :calculated at checkout

Best magnesium for adults

MegaFood Magtein Magnesium L-Threonate

• Form:capsules
• Number of servings:30
• Recommended ages:adults 18 and older

HealthEH’s review

Magnesium L-threonate (Magtein) is a form of magnesium that’s drawing interest for potential benefits to sleep, memory, and cognitive performance.

Because of its brain effects, Magtein has been hypothesized to help reduce ADHD symptoms such as hyperactivity and inattention. In a small 2020 study, nearly half of participants reported meaningful symptom improvements after 12 weeks of Magtein, but larger trials are needed.

MegaFood’s Magtein supplement is vegan-friendly, supplying 144 mg magnesium from Magtein per serving, and contains organic blueberry powder. It’s free of artificial additives and is tested for 150+ pesticides. The recommended intake of three capsules per day may be a downside for those who dislike pills.

Pros & cons

• vegan-friendly
• research-backed magnesium form
• free of artificial additives and preservatives
• tested for many pesticides
• made without major allergens

• not third-party tested for purity and potency
• large capsules
• three capsules per day dose
• expensive

Product details

• Dose :3 capsules per day
• Active ingredient(s) (serving strength) :magnesium (as Magtein magnesium L-threonate) 144 mg (34% DV), organic blueberry powder 100 mg
• Certifications :tested for 150+ pesticides, vegan, gluten-free
• Price per serving :$1.33
• Returns :30-day return policy
• Shipping :free shipping over $50

Best multivitamin for adults

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