The rate of ADHD diagnoses has skyrocketed in recent years. Some experts suggest that social media may have contributed to greater awareness of the condition. On TikTok, the hashtag #ADHD has amassed over 11.4 billion views, with many individuals sharing how these platforms have helped them recognize their symptoms and seek a diagnosis. With more people pursuing treatment, supply and demand challenges have arisen, leading some to explore alternative or natural remedies for symptom management. Emerging scientific reviews indicate that these options may offer real benefits.
If you're seeking holistic approaches to support ADHD symptoms, focusing on nutrition is essential. A 2019 meta-analysis revealed that magnesium deficiency may contribute to ADHD symptoms, and, therefore, addressing this through proper nutrition could be part of the solution.
However, achieving adequate magnesium through diet alone can be challenging. Modern agricultural practices have led to a decline in soil magnesium levels, resulting in lower magnesium content in crops. Intensive farming, heavy use of certain fertilisers, and soil acidification contribute to this depletion.
In this article, we’ll dive deeper into the research on ADHD and magnesium to see what the science really says.
What is ADHD?
Attention deficit hyperactivity disorder (ADHD) is a condition that affects people's behaviour. People with ADHD can seem restless, may have trouble concentrating and may act on impulse.
Symptoms of ADHD tend to be noticed at an early age and may become more noticeable when a child's circumstances change, such as when they start school. Most children are diagnosed when they are under 12 years old, but sometimes diagnoses happen later on or when they’re an adult.
Children with ADHD may struggle with low self-esteem, difficult relationships, and poor academic performance. While symptoms sometimes lessen with age, many individuals continue to experience challenges. Additionally, ADHD is often accompanied by other conditions, such as sleep and anxiety disorders. Although many people never fully outgrow their ADHD tendencies, they can develop strategies to manage their symptoms and achieve success.
Treatment typically involves medications and behavioural interventions. Early diagnosis and treatment can make a big difference in outcome. While these treatments won't cure ADHD, they can help a great deal with symptoms.
The Role of Magnesium in ADHD
Magnesium’s Function in the Body
Magnesium plays a key role in many bodily functions, including but not limited to nerve function, muscle relaxation, and the regulation of neurotransmitters. Neurotransmitters are brain chemicals that transmit signals between nerve cells, affecting mood, focus, and impulse control.
A lack of magnesium can lead to low-level inflammation throughout the body, which is a common factor in many diseases. In the brain, this type of inflammation, called neuroinflammation, is closely linked to neurodegenerative disorders. Neuroinflammation and oxidative stress caused by magnesium deficiency is linked to a decrease in neurotransmitter function, which affects the production, release, and balance of key neurotransmitters such as dopamine, serotonin, and GABA.
- Reduced dopamine levels affect motivation and focus
- Lower serotonin levels linked to increase in anxiety and depression
- Imbalanced GABA activity lead to hyperactivity and impulsivity
How Magnesium Reduces Anxiety & Depression
As mentioned earlier, many people with ADHD also struggle with anxiety. Magnesium helps manage anxiety by balancing brain chemicals and calming the body’s stress response system. Studies show that taking magnesium supplements can reduce anxiety symptoms, especially in people with low baseline magnesium levels.
According to a randomized clinical trial, magnesium helps with depression by regulating neurotransmitters like serotonin and dopamine, which are crucial for mood. It also reduces inflammation and stabilizes brain function, improving emotional regulation. Magnesium further supports the stress response system, which may alleviate depressive symptoms.
How Magnesium Affects Sleep
A lack of quality sleep is another challenge for those with ADHD, and magnesium is essential for maintaining healthy sleep patterns. It helps regulate neurotransmitters that send signals to the brain and nervous system, reducing cortisol levels and increasing melatonin. This promotes relaxation and makes it easier to fall asleep.
Studies have shown that magnesium supplementation can improve sleep quality and duration, particularly in individuals with low magnesium levels.
Scientific Support for Magnesium in ADHD Treatment
As mentioned at the start of the article, current research has revealed that people with ADHD tend to have lower magnesium levels.
In 2020, a small study looked at how an 8-week course of magnesium and vitamin D supplements affected behaviour in 66 children with ADHD. The kids who took the supplements showed a noticeable improvement in the following symptoms:
- Behavioural problems
- Anxiety and shyness
- Social problems
The authors of the study believe magnesium is key in regulating brain functions and keeping neurotransmitters like dopamine and serotonin in check, making it a viable potential treatment for symptoms of ADHD.
Best Magnesium Supplements to Take
Magnesium citrate is one of the most effective and reliable forms of magnesium supplementation. Unlike other magnesium formulations, it’s easy for your body to absorb and it has been extensively studied for its effectiveness and safety making it a top choice for many.
Magnesium citrate is available in many forms, including powders, pills, tablets, and gummies. We recommend gummies because they’re a hassle-free option that can be taken anywhere—no water or meal required! They’re perfect for on-the-go.
A great choice is Novomins Advanced Magnesium Gummies, developed by expert nutritionists and scientists. These gummies deliver a powerful dose of magnesium and even come in a kid-friendly formula for the little ones. They are formulated with no nasties and taste like delicious raspberries.
ADHD and Other Vitamins and Supplements
Research suggests that the following vitamins and supplements may also be helpful for managing symptoms of ADHD:
Vitamin D
A 2020 study found that combining vitamin D and magnesium supplements helped improve several ADHD symptoms in children, including anxiety and behaviour issues.
Omega-3 and 6 Fatty Acids
A 2017 systematic review looked at 16 studies on how omega-3 and omega-6 supplements affect kids and teens with ADHD.
In each study, one group took the supplements while another group took a placebo. Overall, the kids who took the supplements showed improvements in several ADHD symptoms, including hyperactivity, impulsivity, attention, visual learning, word reading, and short-term memory
Iron
A 2022 study looked at how iron supplements might help children with ADHD. Out of 116 kids, 52 (45%) were found to have low iron levels. Half of them were given iron supplements, while the other half received a placebo. After 12 weeks, parents noticed improvements in symptoms, however, teachers didn’t report any differences. Most of the kids were also taking ADHD medication.
Final Thoughts:
A lot of people don’t realise they may have low magnesium levels. But with all the evidence out there, it’s clear that magnesium could be a powerful way to help manage symptoms linked to ADHD.
Magnesium is an essential mineral we all need to feel and function at our best. Taking a supplement is an easy, natural way to give your magnesium levels a boost and perform at your top level.
