Attention deficit hyperactivity disorder (ADHD) is characterized by a lack of concentration and forgetfulness. People with ADHD are restless and very active, but at the same time have difficulty concentrating on one thing, are easily distracted and are impulsive.
ADHD is usually most obvious in school, as children with ADHD are very disruptive to lessons. ADHD often improves with age, but adults can also suffer from ADHD. However, the disorder is generally not as noticeable in these children, as they have learned to deal with it.
The cause of ADHD is not understood in detail. What is clear, however, is that ADHD is caused by problems with the transmission of signals between nerve cells. Signal transmission requires so-called neurotransmitters. In ADHD, the metabolism of the neurotransmitters dopamine and serotonin appears to be disturbed.
In the treatment of ADHD, medications are used that prolong the duration of action of the neurotransmitters dopamine and adrenaline, such as the active ingredient methylphenidate or amphetamines.
Although micronutrients are not used as standard in the treatment of ADHD, they show promising results. They offer hope for a natural ADHD treatment.
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Omega-3 fatty acids
Omega-3 fatty acids are essential fatty acids that we must consume through our diet. The most important fatty acids for humans are 3-omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
ALA is only found in plant foods such as flaxseed and walnuts. EPA and DHA are only found in algae, fish and seafood. The marine omega-3 fatty acids EPA and DHA are very important for brain and nerve function. The body can convert plant ALA into the fatty acids DHA and EPA, but the conversion rate is very poor (usually less than 10%). That is why it is important that we consume not only plant ALA, but also omega-3 in the form of EPA and DHA in sufficient quantities.
Since DHA and EPA play such an important role in the brain, it is not surprising that these fatty acids are important for concentration and learning ability. People with ADHD are often not well supplied with omega-3. Studies show that omega-3 can improve ADHD symptoms. The amount of EPA is particularly important here. The anti-inflammatory effect of omega-3 probably also plays a role here. Inflammation in the brain appears to be involved in the development of ADHD.
Magnesium
Magnesium is important for the function of nerve cells. For example, it supports the function of the neurotransmitter serotonin.
A magnesium deficiency appears to promote the development of ADHD. Magnesium deficiency is widespread in the population, but people with ADHD are even more frequently affected.
Unfortunately, the administration of magnesium for ADHD has not yet shown any clear results. However, individual studies show positive data. The dosage and duration also seem to be important here. Magnesium only shows its effect after several weeks or months.
Zinc
Zinc has several important functions in the brain. Firstly, it is involved in the regulation of the neurotransmitter dopamine. Zinc also counteracts oxidative stress, which appears to promote the development of ADHD. Nerve cells are very sensitive to oxidative stress and are easily damaged as a result.
Children with ADHD have lower zinc levels than healthy children. There also seems to be a connection between zinc levels and the severity of symptoms.
Zinc supplementation can have positive effects on ADHD. This is particularly promising when zinc levels are low.
Vitamin B6
Vitamin B6 is also very important for nerve cells. It is important, for example, for the function of the neurotransmitters dopamine and serotonin. Vitamin B6 also supports the energy metabolism of nerve cells.
A lack of vitamin B6 is noticeable through poor short-term memory (which is also manifested by a lack of dream recall) and also promotes ADHD. Adults with ADHD are often affected by vitamin B6 deficiency and the extent of the deficiency is also crucial: the greater the vitamin B6 deficiency, the more pronounced the ADHD symptoms.
Initial studies show that taking vitamin B6 can alleviate ADHD symptoms. However, further studies are needed to clearly prove this.
Conclusion: Micronutrients can support the treatment of ADHD
People with ADHD are often affected by nutritional deficiencies. Since many vitamins, minerals and essential fatty acids are important for the functioning of the brain and nerves, certain deficiencies play a role in ADHD. In particular, the supply of omega-3 fatty acids, magnesium, zinc and vitamin B6 have an influence on the risk of ADHD. Conversely, the administration of these nutrients shows promising results, especially if a deficiency is present.
