Written by Dr. Valentina Quintana MD on
January 3, 2022
Reading Time: 7 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

Do you suffer from ADHD?

You’re not alone.

In fact, 9.4% of children and teens¹ aged 2-17 years old and 4.4% of adults² aged 18-44 years old have been diagnosed with the disorder in the United States alone.

And while there are a variety of home remedies for ADHD that you can try, this post will focus on the natural ones that don’t require a prescription or side effects.

So, let’s get to it.

What exactly is ADHD?

ADHD stands for Attention Deficit Hyperactivity Disorder.

It’s a mental condition that is characterized by problems with focus, hyperactivity, and impulsiveness.

People who have ADHD often find it difficult to stay on task or sit still in class and can be quite impulsive, which can lead to accidents or trouble with the law. 

The natural remedies for ADHD that you’ll learn about below include practices, exercises, and natural ADHD supplements, such as nootropics that can help manage symptoms.

They’re not designed to cure the disorder but rather minimize its effects so that people with ADHD can get on with their day without feeling overloaded by distractions, stress, and anxiety.

Best Home Remedies for ADHD

There are a variety of natural home remedies that you can try for ADHD.

Some might work better than others, and those that don’t really work for you or your loved one might be more efficient for other people.

But before we get to the list, let’s take a look at what not to do when it comes to home remedies for Attention Deficit Hyperactivity Disorder:

  • Don’t rely on prescription medications alone—there are things that you must do regularly to manage ADHD symptoms, such as a healthy diet and exercise.
  • Don’t rely on home remedies alone—some ADHD cases may require medication.
  • So, take time to talk with a mental health professional before trying any natural remedies at home.

Now that we have the disclaimers set in place, here’s our list of 17 natural remedies for ADHD that you can try at home:

Improving Sleep Quality

Lack of sleep can be linked to ADHD-like symptoms in some people.

And while you might not be able to get enough shut-eye every night, there are home remedies that can help with sleep quality.

For example, try practicing meditation or yoga before bedtime so that your mind and body can relax into a state of rest.

And make sure that you’re getting enough sunlight throughout the day to boost your serotonin levels.

You can also try home remedies like lavender essential oil, which is known to be an effective sleep aid because of its ability to relax muscles and soothe tension in the body. When it comes to natural remedies for ADHD, improving sleep quality should be one of your top priorities.

Energetic Play & Exercising Regularly

ADHD home remedies that involve exercising and playing energetically can help manage symptoms by getting your blood pumping throughout the body.

Exercising regularly will boost serotonin levels, which is a chemical in the brain that helps regulate mood.

And while you might not feel like working out or even want to play when ADHD rears its ugly head, try to do it anyway.

Because ADHD natural remedies like exercise can be quite effective at minimizing symptoms when you stick with them and make a routine out of them.

Exercising regularly can also help alleviate the stress that comes from work or home life by helping you to take time off from those worries and focus on your body and breath.

Meal Planning & Blood Sugar Control

A healthy diet is one of the most important natural remedies for ADHD that can be done at home easily.

When blood sugar levels are unstable, it can lead to ADHD-like symptoms in people.

So, by meal planning and eating healthy regularly, you can help regulate your blood sugar and thereby minimize distractions and impulsiveness.

Including plenty of vegetables and fruits in your diet is a great home remedy for ADHD and eating complex carbohydrates rich in B vitamins.

And don’t forget to drink plenty of water throughout the day so that you stay hydrated while minimizing sugar cravings.

Taking Care of Gut Health

ADHD can be linked to having poor gut health because having a healthy gastrointestinal system is crucial for mental wellness.

When the body’s digestive tract isn’t working properly, it affects other systems in the body as well, especially your brain.

That being said, natural remedies for ADHD that involve taking care of your gut are important and can be very effective.

One way to take care of your gut health is by taking probiotics, which are good bacteria that help keep the digestive system running smoothly.

You can also eat fermented foods like yogurt and kimchi, which are both high in probiotics.

Another home remedy for ADHD that involves gut health is cutting out processed foods, sugar, and gluten to reduce the chances of inflammation in your gastrointestinal tract.

Avoiding Allergens

If you suspect that you might be allergic to something, try avoiding it and see if your ADHD symptoms improve.

Common allergens that can trigger ADHD-like symptoms are dairy, gluten, soy, eggs, and nuts.

But this is just a general guideline, and you might have to experiment with different foods to see what works best for you.

However, one home remedy for ADHD that does work well is eliminating artificial food additives like MSG, which can be found in processed foods and fast foods.

If your brain function has been impaired by eating too many food additives over the years (which most people tend to do), then avoiding them from now on can be a huge help in managing your ADHD symptoms.

Getting Rid of Toxins and Heavy Metals

ADHD home remedies that involve getting rid of toxins and heavy metals can help improve brain function by reducing harmful chemicals in your body.

Heavy metals like mercury, lead, arsenic, aluminum, cadmium, nickel are all neurotoxic agents that have been shown to cause ADHD-like symptoms.

So, by detoxing your body and getting rid of these metals, you can improve cognitive function and minimize distractions.

There are many ways to detox your body, but one of the most popular home remedies for ADHD is using a chelating agent like chlorella or cilantro.

Another way to reduce the number of toxins in your body is by using a water filter to get rid of harmful chemicals and metals from your sources of water.

Taking Natural ADHD Supplements and Vitamins

ADHD home remedies involving natural ADHD supplements can be beneficial for people looking to avoid drugs and other pharmaceuticals.

There are many ADHD supplements you can try, but one of the best is using vitamin B12 because it’s considered a “smart drug” that works well in alleviating symptoms of ADHD.

In one study, ADHD home remedies that involved taking a vitamin B complex for eight weeks helped reduce impulsiveness and hyperactivity in children with the disorder.

Other good supplements to try include magnesium, which is great at reducing stress and anxiety while improving cognitive function.

Another home remedy for ADHD involving natural supplements is L-theanine, an amino acid found in green tea that helps reduce stress and anxiety while improving brain function. 

So, if you’re looking for ADHD home remedies, supplements are a great place to start.

Creating a Routine

One of the best remedies for ADHD that you can easily do at home is creating and sticking to a routine.

When people with ADHD have a set schedule they can follow, it helps minimize distractions and improve focus.

A routine should involve a set bedtime, wake-up time, and meal schedule.

You might also want to try using a planner or calendar to help you keep track of your day-to-day tasks.

Creating a routine can be hard at first, but it’s definitely worth the effort in order to reduce ADHD symptoms.

Using a home remedy for ADHD that involves creating a routine is one of the best out there because it’s easy to do and can have major benefits on your energy levels, moods, concentration, and productivity.

Taking Herbal Medicines

Another home remedy for ADHD that can be very helpful involves taking herbal medicines to help reduce stress and anxiety while improving overall cognitive function.

Some example herbs you might want to try include:

  • lavender, which helps promote relaxation;
  • lemon balm, which is great at reducing insomnia;
  • and passionflower, which reduces restlessness and impulsiveness.

You can either take these herbs in supplement form or use them to make tea.

If you’re looking for a home remedy for ADHD that involves taking herbal medicines, there are many different types you can try to see which work best for you.

Staying Organized

One of the biggest challenges people with ADHD face is staying organized.

For ADHD home remedies that involve staying organized, you can try making a to-do list and prioritizing your tasks by their importance and urgency.

You might also want to keep an eye out for things like clutter around the house because it’s very distracting when trying to focus on a task at hand.

Staying on top of your home organization can be very helpful for minimizing distractions and focusing better on the tasks you need to complete.

So, if you’re looking for ADHD home remedies that involve being organized, try making a list of things you have going on in your life so you don’t miss any important deadlines or events.

Using Essential Oils

Another home remedy for ADHD that can be helpful is using essential oils.

Essential oils are natural compounds that have a lot of therapeutic benefits, and they can be used to help improve focus, reduce stress and anxiety, and promote relaxation.

Some good essential oils to try include:

  • lavender oil
  • lemon balm oil
  • rosemary oil
  • and orange oil.

You can put them in a diffuser to help promote relaxation or use it on the skin for massage therapy.

So, if you’re looking for ADHD home remedies involving essential oils, there are many options you can try out that will have calming effects on your moods while helping reduce stress and anxiety.

Mindfulness Meditation

Another home remedy for ADHD involves mindfulness meditation.

When doing mindfulness meditation, it’s helpful to find a quiet place where you can sit without distractions and focus on your breathing.

You might want to try meditating twice a day – once in the morning before starting your daily tasks and again at night during which time you essentially give yourself a mental break.

Mindfulness meditation is great for people with ADHD because it helps improve focus, attention span, and overall cognitive function.

If you’re looking for home remedies that involve mindfulness meditation, there are many different ways to get started.

Green Time

For home remedies for ADHD that involve taking a break, you might want to try getting out of the house and going on a walk in nature.

In particular, spending time outside is great because it’s been shown to increase energy levels as well as moods while reducing stress and anxiety overall.

It’s also been shown that spending time in nature helps improve focus and attention span.

So, if you’re looking for home remedies that involve taking a break, going outside and spending time in nature is a great option to try out.

Light Therapy

Another home remedy for ADHD that you might want to try is light therapy.

This involves exposing yourself to bright light for a certain period of time each day.

Studies have shown that light therapy helps improve moods, focus, and attention span in people with ADHD.

If you’re looking into trying out light therapy as a home remedy for ADHD, make sure to speak with your doctor first to see if it’s the right treatment for you. 

There are many natural remedies for ADHD that you can try at home, which can help improve focus, reduce stress and anxiety, and promote relaxation.

So, if you’re looking for a home remedy that’s specific to your needs, I highly recommend that you do some research to figure out which option will work best for you.

Concluding Thoughts 

In conclusion, ADHD home remedies can be very helpful in managing the symptoms of ADHD.

While there isn’t a one-size-fits-all solution, trying out different home remedies and finding what works best for you is a great way to improve your quality of life.

If you want to learn more about ADHD and how to manage it, check out these ultra-helpful resources and feel free to join this online community of mental health enthusiasts and professionals.

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