• Some people explore dietary adjustments, such as reducing certain additives or identifying food sensitivities, to see whether these changes influence their ADHD symptoms.  

• Neurofeedback remains an optional and exploratory approach, with research showing mixed outcomes and accessibility depending on cost and location. 

• Regular physical activity is widely recognised as helpful for overall wellbeing and may also support attention, mood and self-regulation for some individuals. 

• Behavioural approaches, including parent-focused strategies for children, can help improve routines, reduce conflict and support day-to-day functioning. 

• Several supplements are currently being researched for their potential relevance to ADHD. Evidence is mixed, and people generally explore these options in consultation with a healthcare professional.

Some people employ dietary changes to help address ADHD-related symptoms. One approach is the Feingold Diet, known for removing artificial colours, flavours, and preservatives from the daily diet.  Research shows a mixed relationship between food additives and ADHD. Studies suggest some appear more sensitive to artificial colours and preservatives and may show improvements when these additives are removed, while others may show little or no change.   

If you want to try reducing additives, you may consider limiting foods that commonly contain artificial colours or preservatives, including products with:  

• Sodium benzoate (Preservative 211), often found in carbonated drinks, fruit juices and pre-packaged dressings.  

• Sunset Yellow (Colour 110), present in cereals, lollies, breadcrumbs and soft drinks.  

• Tartrazine (Colour 102), as seen in pickles, cereals, granola bars and flavoured yogurts.  

• Allura Red (Colour 129), common in jelly, ice cream, children’s medication and soft drinks.  

If you’re considering dietary changes, it’s best to talk with your doctor to ensure your nutrition remains balanced and complete.  

Some people with ADHD notice that certain foods don’t sit well with them, affecting behaviour, focus or energy levels. These reactions don’t cause ADHD, but they can make existing symptoms feel more noticeable. Common foods explored as potential triggers include:

• Gluten
• Dairy
• Soy
• Corn
• Eggs

If you think a certain food may be affecting you or your ADHD symptoms, a supervised elimination diet can help confirm any food intolerances. Under the guidance of a GP or dietitian, this typically involves:

• Removing one suspected trigger at a time
• Tracking changes in behaviour, sleep, digestion or mood
• Reintroducing the food to confirm whether symptoms return

Cutting out too many foods at once can lead to nutritional deficiencies or other adverse effects. It’s important not to attempt broad eliminations on your own. Always consult a qualified medical professional before starting an elimination diet.

Electroencephalography (EEG) Biofeedback (or Neurofeedback) is a type of brainwave training therapy that utilises real-time scans of the electrical currents in your brain to help improve focus and self-regulation. During a session, sensors placed on the scalp measure the brain’s activity and those signals are translated into visuals or games. When the brain produces more stable patterns, the system provides positive feedback, reinforcing the more stable responses over time.  

What the research shows:  

• Research findings are mixed. Some studies report mild improvements in attention, while many others find the effects are inconclusive or no stronger than placebo.  

• Neurofeedback is not viewed as a consistently reliable or broadly effective ADHD treatment.  

• It should be considered as a complementary optional treatment, not as a replacement for established ADHD therapies.  

Practical considerations:  

• Neurofeedback is only offered in specialised clinics, which means accessibility can be limited depending on where you live.  

• It often requires multiple, frequent sessions over several weeks, making it time intensive.  

• Costs can be high, and treatment is not widely covered by insurance.  

Overall, neurofeedback can be beneficial for certain individuals, but its effectiveness depends heavily on the person, the processes used and the quality of the provider.  

Preliminary research suggests that some physical activities like yoga, Tai Chi and other forms of low-intensity exercise could support the management of attention and self-regulation, including for people with ADHD.

The evidence so far is still limited and somewhat inconclusive, but several small studies indicate these practices could have modest benefits for some individuals.

Because these activities are generally low-risk, affordable and accessible, they can be a reasonable option for people who want to explore additional ways to support their ADHD.

That said, results vary from person to person, and these approaches are best seen as an addition to—not a substitute for—ADHD treatments such as behavioural therapy or, where appropriate, medication.

Regular physical activity has been consistently shown in clinical research to support the management of ADHD symptoms. Exercise increases the availability of the same neurotransmitters targeted by many ADHD medications. These chemicals play key roles in attention, motivation, working memory and mood regulation, which is why exercise can lead to noticeable improvements in focus and self-control
for many people with ADHD.

• Dopamine: Exercise increases dopamine release and receptor availability, supporting reward processing, motivation and sustained attention.
• Norepinephrine: Physical activity raises norepinephrine levels, helping improve alertness, focus and the ability to filter out distractions.
• Serotonin: Exercise also elevates serotonin, supporting mood regulation, emotional stability and overall wellbeing.

Physical activity can also enhance executive function, reduce hyperactivity and impulsivity, and support better stress tolerance and sleep quality—all areas commonly affected by ADHD.

The most effective types of exercise are those that are engaging, repeatable and provide structured movement. Examples include:

• Daily walks or brisk walking
• Team sports (e.g. soccer, basketball)
• Martial arts (e.g. karate, taekwondo, Brazilian jiu-jitsu)
• Cycling, swimming or running

Behavioural therapy and parent-training programs are considered first-line non-medication supports for children with ADHD, particularly younger children. While they won’t eliminate ADHD symptoms, they can significantly improve day-to-day functioning by strengthening routines, reducing conflict and helping caregivers respond more effectively to challenging behaviours.

These approaches teach practical strategies, such as consistent consequences, structured routines, positive reinforcement and breaking overwhelming tasks into smaller steps, which support both children’s coping skills and overall family wellbeing.

Some supplements display some moderate benefits for some people with ADHD, while others have weaker or less conclusive evidence. Below, they’ve been grouped by supplement, from the strongest to the weakest evidence. Supplements should always be informed by blood tests and clinician oversight to identify deficiencies, assess potential interactions with medications, and determine appropriate dosing. 

Which Natural ADHD Supplements Have the Most Evidence?

1. Omega-3s  

Meta-analyses suggest that small but consistent benefits can be achieved via supplementation of omega-3 fatty acids and could be used as an adjunct to traditional ADHD treatment plans, especially in people who have low omega-3 baselines. These supplements are usually well-tolerated, though you should keep an eye out for gastrointestinal irritation.   

2. Zinc and iron  

Studies have shown that zinc and iron supplements can mitigate the severity of ADHD symptoms in children with low ferritin or serum iron levels. Supplementing ADHD treatment with zinc and iron is not recommended in people without deficiencies, as excessive levels of these minerals can have adverse effects. Only supplement zinc or iron under qualified medical supervision.   

3. Magnesium  

Some studies have linked low magnesium levels to worsened ADHD symptoms and have reported improvements after supplementation in children with low levels. The supporting evidence pool is smaller and more conflicting than for the use of omega-3s or iron/zinc. Magnesium is usually safe at recommended doses but can cause bowel irritation; very high doses may cause more serious effects, so use clinician guidance.  

4. Herbal remedies (ginseng, gingko, etc.)  

A few small trials and meta-analyses have suggested potential modest benefits for attention from herbs such as Ginkgo biloba or Panax ginseng, but the evidence base is limited, study sizes are small, and study quality varies. Because herbal products can vary widely in potency and may interact with other medications (including those that affect bleeding), they should only be used under clinician guidance and in standardised, quality-controlled formulations.  

Medications are one of the most well-established and effective treatments for ADHD, often improving focus, impulse control and daily functioning.  

However, they aren’t the only option, and not everyone responds the same way. Many people also use complementary approaches alongside medication. If you’re considering alternatives or a combined plan, speak with your healthcare provider to ensure your treatment is safe, evidence-based, and suited to your needs.