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12 Strategies to Beat ADHD Naturally
The U.S. Centers for Disease Control and Prevention recently surveyed 73,000 children and
found one in 10 has Attention Deficit Hyperactivity Disorder (ADHD). This is a 22%
increase since 2003. Approximately 11% of children 4-17 years of age (6.4 million) have
been diagnosed with ADHD as of 2011 (1).
Boys (13.2%) were more likely than girls (5.6%) to have ever been diagnosed with
ADHD. The average age of ADHD diagnosis was 7 years of age, butchildren reported by
their parents as having more severe ADHD were diagnosed earlier. Prevalence of ADHD
diagnosis varied substantially by state, from a low of 5.6% in Nevada to a high of 18.7% in
Kentucky.
ADHD and Delayed Development: Studies using brain imaging have shown that children with ADHD have a delayed brain
maturation by about 3 years (2). The delay is most pronounced in brain regions involved in
thinking, attention, focus and planning.
Some of the most significant maturation delays are in the outermost layer of thebrain, the
cortex and in particular the frontal lobe of the cortex (3, 4). The corpus colosum, which is
key for proper communications between the 2 hemispheres of the brain is also shown to
have an abnormal growth pattern in children with ADHD, sensory processing disorders and
dyslexia (5, 6, 7).
Neurotransmitter Regulation and ADHD Molecular genetic studies have identified several genes that may mediate susceptibility to
attention deficit hyperactivity disorder (ADHD). A consensus of the literature suggests that
when there is a dysfunction in the “brain reward cascade,” especially in the dopamine
system, causing a low or hypo-dopaminergic trait, the brain may require dopamine for
individuals to avoid unpleasant feelings (8, 9).
This high-risk genetic trait leads to multiple drug-seeking behaviors, because the drugs
activate release of dopamine, which can diminish abnormal cravings. Moreover, this genetic
trait is due in part to a form of a gene (DRD2 A1 allele) that prevents the expression of the
normal laying down of dopamine receptors in brain reward sites (10, 11, 12).
Other studies have shown issues with the ability of the enzyme dopamine beta hydroxylase
which catalyzes dopamine into norepinephrine and the norepinephrine transporter enzyme
which is involved in the reuptake of norepinphrine into the synaptic terminals (13, 14).
Additional research has looked at dysfunctions in the serotonin and GABA pathways and the
relationship to ADHD (15, 16). Serotonin and GABA are both necessary for calming the
brain and inhibiting distracting stimuli. It is obvious from this research that genetic
polymorphysisms and developmental challenges with neurotransmitter function are critical
factors in ADHD.
ADHD and Birthing Medications: Children who were exposed to anesthesic medications in their first 2 years of life are at a
significantly greater risk of developing ADHD (17, 18). One study showed that children
exposed to anesthesia in the first 3 years of life had twice the risk of developing ADHD than
children who had not been exposed (19).
This is one of the complications of mothers choosing anesthetic medications and epidurals
during their birth process. Additionally, the medications such as pitocin (oxytocin) used for
birth inductions are also linked with higher rates of ADHD (20)
ADHD and Stimulant Medication: Individuals with ADHD are most often prescribed stimulant medications such as ritalin,
dexedrine and adderall. These medications increase dopamine and norepinephrine levels in
the brain. These neurotransmitters are critical for goal setting, concentration and focus
(21, 22).
Common side effects include restlessness, dizziness, insomnia, headache, dryness of the
mouth, gastrointestinal complaints and weight loss (23). Ritalin and Adderall are classified
as “Schedule II” drugs (along with cocaine) by the Drug Enforcement Agency to indicate
drugs with a high potential for abuse (24).
ADHD and the Microbiome: There has been a tremendous amount of research linking the gut microbiome and
neurological health. Research has indicated that low levels of healthylactobacillus and
bifidobacterium are linked with increased brain exciteability and neurological inflammation
(25).
A 2013 study evaluated 742,939 children and demonstrated that those children with ADHD
had a dramatic increased prevalence of constipation almost threefold higher than those
without ADHD. Fecal incontinence was sixfold higher in the ADHD group, and visits to the
doctor because of bowel issues was also dramatically increased in kids with ADHD.
Gut motility is a critical factor in the development and maintenance of a healthy
microbiome. Children with ADHD most often have slow motility and a proliferation of
microbes that secrete neurotoxic compounds such as lipopolysaccharides (LPS) (26).
Additives and Chemical Perservatives:
ADHD is commonly seen associated with an inflammatory based diet and toxic food
additives, dyes and preservatives. These food industry based chemicals are mild to
moderately neurotoxic. They also have a strong synergistic affect when combined with
sugars such as fructose . (27, 28)
A recent Lancet study concluded that food dyes along with the preservative sodium benzoate
(found in many soft drinks, fruit juices, & salad dressings) cause many children to become
significantly more hyperactive and distractible. This study also found that food additives
and dyes can do as much damage to children’s brains as lead in gasoline (29).
Gluten Sensitivity and ADHD:
Gluten is the common protein molecule found in wheat, barley, rye, kamut and
spelt. Gluten is a sticky storage protein that binds to the small intestinal wall where it often
causes digestive and immune system disorders.
There is extensive research about gluten sensitivity and disorders in every part of the
neurological system. Gluten is a significant trigger in neurodevelopmental disorders such as
ADHD (30, 31). If you have one of these issues it is critical to go 100% gluten-free.
Anti-Inflammatory Diet: An anti-inflammatory nutrition plan that is low in carbohydrate and rich in healthy fats and
anti-oxidants is critical to preventing and treating ADHD. The brain is primarily water, fat
and cholesterol. These are all key building blocks for promoting healthy brain function and
rebuilding a damaged brain.
The proper nutrition plan to beat ADHD is rich in phytonutrient dense vegetables, healthy
fat and clean protein sources. Healthy fat sources such as coconut, avocados, olive oil &
sprouted nuts and seeds must take a central role in the diet to promote healthy brain function.
Omega 3 Fatty Acids for ADHD:
There are many key nutrients that enhance the functioning of individuals with
ADHD. Omega 3 fatty acids are perhaps the most effective nutrient in enhancing
concentration and focus in ADHD individuals (32). Omega 3 fatty acids and in particular
the long chain variety EPA and DHA are critical for stabilizing blood sugar, improving
neurogenesis and neurotransmitter production (33, 34).
One study found that children with ADHD had significantly lower omega 3 fatty acid
content than did normal controls and the most behaviorally challenged children had the
lowest levels of omega 3 in their blood and tissue (35).
Key Nutrients for ADHD:
All of these trace minerals and B vitamins are necessary for proper neurotransmitter
function. As explained above, ADHD and other learning disorders are related to
neurotransmitter dysfunctions. Therefore, utilizing researched based nutrients to support
neurotransmitter function seems appropriate and delivers proven results.
Magnesium: Studies have shown that magnesium supplementation benefits children with
ADHD. One study showed that 50 children with ADHD and other behavioral issues had
significant improvement with 6 months of 200 mg magnesium supplementation (36)
Vitamin B6: Has been studied along with magnesium to reduce hyperexciteability,
aggressiveness and behavioral problems in school aged children (37, 38). Magnesium and
B6 play a role in the development of all major neurotransmitters so it is no wonder they have
such profound influence.
Folate: Individuals with an MTHFR gene polymorphism are more likely to be deficient in
folate and are at greater risk for the development of ADHD (39). These individuals in
particular need extra methyl-folate. Individuals supplementing with L-methyl-folate have
shown significant improvement in ADHD symptoms (40).
Choline: This is a key precursor to the neurotransmitter acetylcholine and it helps to
regulate memory, focus and muscle control. Individuals with ADHD may have choline
transporter defects (41) and can benefit greatly from extra choline intake (42).
Zinc: This is a key cofactor for dopamine synthesis which is key for healthy mood and
concentration in ADHD. Low zinc status depresses serotonin and melatonin production
which can affect behavior and sleep. Many people suffering with ADHD have
low zinc status and supplementing with 30mg daily has shown to be significant for
individuals with ADHD (43).
L-Carnitine: Plays a critical role in fatty acid metabolism and mitochondrial health. Has
been shown to reduce hyperactivity and improve social behavior in people with ADHD (44).
Serine: Phosphatidylserine (PS) has been shown to increase dopamine levels. Research has
shown that taking PS with omega 3 fatty acids improved ADHD scores significantly more
than when taking just one of these alone. The researchers found it especially useful in the
population of hyperactive-impulsive, emotionally and behaviorally-dysregulated individuals.
L-Glutamine: This is the precurser for the neurotransmitters glutamate and
GABA. Glutamate is excitatory while GABA is inhibitory and calming. Disruption in the
glutamate, GABA balance may be present in individuals with ADHD (45). Additionally, L-
glutamine helps improve gut integrity and reduces microbial related inflammation in the
body that can effect brain function and induce ADHD.
Vitamin D3: Vitamin D3 plays an enormous role in the development and function of the
brain. There is a strong association between low prenatal vitamin D levels in the mother and
ADHD development in children (46). Individuals with ADHD are often found to have low
vitamin D levels as well (47).
Glutathione and ADHD: Individuals suffering with ADHD are under high levels of oxidative stress in their
brain. Our main protective shield is the master anti-oxidant glutathione. Poor blood sugar
control and high environmental toxin exposure are known to deplete glutathione levels and
impair mitochondrial function (48).
A key pathway that maintains cellular glutathione levels and the ability of the cell to adapt to
stress is called Keap1-Nrf2. When this pathway breaks down it causes increased levels of
oxidative stress within the cell that leads to the glutathione depletion and mitochondrial
dysfunction (49). Improving glutathione status in ADHD individuals improves
hyperactivity and focus.
Chiropractic and ADHD:
Healthy movement patterns produce proprioception (movement information) which is a
critical essential for healthy brain enhancing and neurodevelopmental patterns. Boosting
proprioceptive input through good posture and spinal function is critical for healthy brain
development.
Regular chiropractic care along with spinal hygiene exercises are essential lifestyle factors
for healthy neurological function. This article explains the benefits and reviews specific
case studies involving chiropractic care for children with ADHD and sensory learning
disorders (50).
Healthy Movement Patterns:
Children, teenagers, & adults with ADHD symptoms do very well with a regular exercise
program that incorporates core stability and functional balance training. Many hyperactive
kids are naturally drawn to activities such as rebounding and jumping on a trampoline as
well as balance sports such as skating, surfing and snowboarding.
All of these dynamic balance based activities powerfully enhance proprioceptive input into
the brain. Regular movement and daily exercise are also extremely beneficial for people
with ADHD (51).
12 Tips to Beat ADHD Naturally:
Here are the best action steps to get started with on your journey to beat ADHD and other
learning problems naturally. You should always consult with your physician before
stopping or changing medications or taking on new health strategies.
Additionally, you should be working with a functional health practitioner to help guide you
through these strategies. This is not an exhaustive list and there are other natural therapeutic
strategies that I and functional health practitioners will utilize to help individuals with
ADHD and other learning disorders.
1. Prioritize Sleep: You must focus on getting good sleep on a regular basis. If you are
sleeping in late in the morning, try getting up early and allowing yourself to get real tired
early the following evening and going to sleep around 9-10pm and waking around 6-7am.
Use this as your regular schedule getting 8-9 hours of high quality sleep each night. If you
are having trouble sleeping follow the strategies I discuss in these articles here
2. Clean Up Your Diet: Follow an Anti-inflammatory nutrition plan as discussed. You
can find specific shopping plans here and many great recipes on DrJockers.com
3. Get Outside on a Regular Basis: It is so important to get outside in nature. Go to a
park everyday and take a long walk and do lots of deep breathing. Nature is its own healer
and if you find ways to get out in nature, you will see huge improvements in focus,
concentration, learning and mood.
4. Exercise Daily: Bike, walk, run, lift weights, dance, yoga, etc. Find something or
multiple things you love that challenge your body and are enjoyable.
5. Supplement With Omega 3’s: Omega 3 fatty acids may be the most important
supplement for individuals with ADHD and learning disorders. Try to eat foods like grass-
fed meat, grass-fed butter, wild-caught fish and spirulina which are all rich in high quality
omega 3’s. It is also advisable to supplement with 2-5 grams daily of EPA/DHA along with
200 mg of GLA. Clinically, I use ProEFA to boost up omega 3’s.
6. Breath Deeply: Take time to practice deep diaphragmatic breathing on a regular basis.
7. Chiropractic Care: Find a great chiropractor in your area for a complete spine and
nervous system evaluation and follow the recommended treatment protocols.
8. Eliminate Food Sensitivities: Identify any major food sensitivities through either a lab
test here or biofeedback test here and come off of these for 90 days.
9. Include Magnesium & B Vitamin Rich Foods: Magnesium helps to improve blood
sugar signaling patterns and protects the blood-brain barrier. The best magnesium and B
vitamin rich foods include dark green leafy veggies, grass-fed dairy, raw cacao and pumpkin
seeds.
10. Optimize Vitamin D: Boost your vitamin D3 levels by getting more whole body sun
exposure and/or using a high quality supplement. I recommend a D3 with vitamin K2. Aim
to get 5,000-10,000 IU daily.
If very deficient (less than 30 ng/ml) try taking 20,000 IU for 30 days along with daily sun
exposure and then drop your supplementation to 10,000 IU daily.
11. Improve Your Gut Motility: Improving bowel movement frequency and consistency
is a key detoxification concept. Consuming an anti-inflammatory diet with good fiber
sources such as chia seed and flax seed, using bone broths, fermented foods
and probiotics will improve bowel motility. Restore harmony to your gut through diet and
proper supplementation.
12. Use an Advanced Brain Support Pack: This is designed to get you the key nutrients
that are we have already discussed that are necessary for optimal brain function and
cognitive processing. These nutrients help the brain to produce the right amount of
neurotransmitters and other neurochemicals to enhance focus, memory and concentration
naturally.
About Dr. David Jockers DC, MS, CSCS
Dr. David Jockers is a functional nutritionist and
corrective care chiropractor. He currently owns and
operates Exodus Health Center in Kennesaw, Georgia
and runs one of the hottest natural health websites in
DrJockers.com
He is the author of “SuperCharge Your Brain: The
CompleteGuide to Radically Improve Your Mood,
Memory and Mindset,” and the SuperCharged Recipe
book with over 180 full-color recipes to help you take back control of your health.
He has developed 6 revolutionary online programs with thousands of participants. These
programs include E-guides, recipe guides, meal plans and video instructions including “The
Sugar Detox,” “The Cancer Cleanse,” “Navigating the Ketogenic Diet,” “The Digestive Health
Restoration Program,” “The AutoImmune Elimination Program,” and “The Super Brain
Program.”
Dr Jockers is also a sought after speaker around the country on such topics as weight loss, brain
health, healing leaky gut, thyroid function, natural detoxification and disease prevention.
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