Understanding ADHD Naturally: A Holistic View for Kids and Adults

Written By Katharina Naran

In my clinic, I’ve been seeing more and more clients—both children and adults—who are navigating the challenges of ADHD (Attention Deficit Hyperactivity Disorder). Whether it presents as constant restlessness, zoning out, emotional dysregulation, or simply feeling overwhelmed by everyday tasks, ADHD can affect many areas of life.

If this sounds familiar to you or your child, you're not alone. And more importantly, there is support available. In this blog post, I want to gently walk you through some of the key nutritional, lifestyle, gut health, and functional approaches I often explore with clients, helping them manage ADHD in a way that’s empowering, compassionate, and tailored to their unique needs.

What is ADHD?

ADHD is a neurodevelopmental condition marked by symptoms such as inattention, hyperactivity, impulsivity, emotional regulation difficulties, and poor working memory. It can show up differently in children compared to adults, and even varies between individuals. For children, it may appear as difficulty sitting still, trouble focusing at school, or frequent emotional outbursts. In adults, ADHD may present as forgetfulness, low motivation, overwhelm, or feeling mentally scattered.

ADHD is complex and multifactorial. Genetics, nutrition, environment, gut health, and mineral imbalances all play a role. That’s why a holistic, whole-body approach can offer such meaningful relief.

Nutrition: Feeding the Brain

A well-nourished brain is more resilient and better able to regulate mood, attention, and energy. Many of the clients I work with benefit greatly from small but powerful dietary changes.

Nutrients that support focus and emotional regulation:

  • Magnesium – Known as the "calming mineral," magnesium can ease anxiety, support deep sleep, and reduce hyperactivity.

  • Zinc – Essential for neurotransmitter balance and impulse control; deficiency is common in children with ADHD.

  • Omega-3 fatty acids – EPA and DHA from fish oil or algae support brain structure, reduce inflammation, and improve attention.

  • Iron and ferritin – Low iron stores (even when haemoglobin is normal) are linked with increased ADHD symptoms in both kids and adults.

  • B Vitamins – Especially B6 and B12, which support neurotransmitter production and the methylation cycle (important for mood and focus).

  • Choline – Found in eggs and liver, choline supports memory and cognition.

Foods to focus on:

  • Protein-rich foods (eggs, fish, legumes, organic meats) to stabilise blood sugar and fuel neurotransmitters.

  • Healthy fats (avocado, nuts, seeds, olive oil, ghee).

  • Root vegetables and wholegrains to support grounding and gut health.

  • Omega-3-rich foods (salmon, sardines, chia seeds, flaxseed).

  • Antioxidant-rich fruits and vegetables, especially berries, leafy greens, and broccoli.

  • Fermented foods like sauerkraut, kefir, or coconut yoghurt to support the gut-brain axis.

Foods to reduce:

  • Refined sugars and artificial additives (especially in packaged snacks).

  • Gluten and dairy (in some individuals, these can exacerbate symptoms).

  • Food dyes and preservatives (linked to increased hyperactivity in sensitive children).

Gut Health and the Gut-Brain Axis

We now know that the gut and brain are deeply connected through what’s called the gut-brain axis. The health of your gut microbiome—the trillions of bacteria living in your digestive system—can impact mood, attention, and behaviour. This connection is especially important in ADHD.

Signs of poor gut health in ADHD clients often include:

  • Bloating, constipation, or diarrhoea

  • Food sensitivities or intolerances

  • Skin conditions like eczema

  • Frequent infections or low immunity

Supporting the gut means:

  • Reducing inflammatory foods

  • Including prebiotic fibres (from onions, leeks, apples, and flaxseeds)

  • Adding fermented foods (if tolerated)

  • Considering gentle gut-healing herbs and nutrients like slippery elm, L-glutamine, or aloe vera (under professional guidance)

A balanced, thriving gut microbiome can reduce inflammation, improve nutrient absorption, and positively influence neurotransmitter production—especially serotonin and dopamine.

Lifestyle Foundations

Creating a supportive lifestyle can make a huge difference for those living with ADHD.

Movement: Daily physical activity—even gentle movement—can help burn off excess energy, regulate the nervous system, and support dopamine production. For children, unstructured outdoor play is especially powerful.

Routine and rhythm: Predictable daily rhythms help both children and adults feel safe and regulated. Simple routines around meals, sleep, and screens reduce overwhelm.

Sleep: Poor sleep makes ADHD symptoms worse. Prioritising a calming evening routine and reducing blue light exposure before bed is key.

Grounding practices: Grounding helps bring scattered energy back into the body. Try:

  • Barefoot time on grass or sand

  • Breathing exercises (like box breathing or “smell the flower, blow the candle” for kids)

  • Body scans or gentle yoga (Cosmic Kids is a great resource!)

  • Simple children’s meditations from apps like Smiling Mind, Insight Timer Kids, or Moshi Sleep

Supportive tools for kids:

  • Calm-down corners with sensory items

  • Weighted blankets or lap pads

  • Drawing, nature walks, and quiet crafts

Functional Testing: Getting to the Root

One of the most empowering steps for families I work with is Hair Tissue Mineral Analysis (HTMA). This simple, non-invasive test offers deep insight into long-term mineral imbalances and heavy metal exposure.

HTMA can reveal:

  • Low levels of calming minerals like magnesium or zinc

  • Copper imbalances that affect neurotransmitter activity

  • High levels of stimulating elements like aluminum, lead, or mercury

  • Patterns that suggest adrenal stress or metabolic burnout

In addition to HTMA, if there are digestive issues or signs of gut dysfunction, we might also explore:

  • Comprehensive stool testing to assess microbial balance, inflammation, and digestion

  • Food intolerance testing (if appropriate)

Understanding these internal patterns helps us create a more accurate and personalised treatment plan—without the guesswork.

Gentle, Natural Support

Some herbal and nutritional supplements I may use in clinic to support ADHD (based on individual needs and testing) include:

  • Withania (Ashwagandha) – A calming adaptogen that helps regulate stress and focus

  • DHA from Nordic Naturals – For brain development and attention

  • SuperFeast Mushroom blends – Especially Lion’s Mane, for cognitive function

  • Floradix Liquid Iron – A gentle iron option for kids with low stores

  • Magnesium glycinate or citrate – For relaxation and sleep

  • Probiotics or gut support formulas – Based on individual testing and tolerance

Always work with a qualified practitioner before introducing supplements to ensure safety and proper dosing, especially for children.

A Compassionate Approach

It’s easy to feel overwhelmed when navigating an ADHD diagnosis—whether for your child or yourself. But with the right information, supportive care, and a holistic approach, many people find relief, improved focus, and a greater sense of calm.

If you’re unsure where to start, booking a short introductory consultation can help clarify next steps. Together, we can explore whether HTMA or gut testing is right for you or your child, and begin crafting a gentle, individualised plan to support long-term wellness.



Omega-3 Fatty Acids

  • Bloch MH, Qawasmi A. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. J Am Acad Child Adolesc Psychiatry. 2011 Oct;50(10):991-1000.e3.
    https://doi.org/10.1016/j.jaac.2011.06.008

  • Magnesium

    • Mousain-Bosc M, Roche M, Rapin J, Bali JP. Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. Magnesium Research. 2006;19(1):53–62.
      https://pubmed.ncbi.nlm.nih.gov/16762156/

  • Zinc

    • Arnold LE, Bozzolo H, Hollway J, et al. Zinc for attention-deficit/hyperactivity disorder: placebo-controlled double-blind pilot trial alone and combined with amphetamine. J Child Adolesc Psychopharmacol. 2005 Feb;15(4):628-36.
      https://doi.org/10.1089/cap.2005.15.628

  • Iron

    • Konofal E, Lecendreux M, Arnulf I, Mouren MC. Iron deficiency in children with attention-deficit/hyperactivity disorder. Arch Pediatr Adolesc Med. 2004 Dec;158(12):1113-5.
      https://doi.org/10.1001/archpedi.158.12.1113

  • Vitamin D

    • Mohammadpour N, Jazayeri S, Tehrani-Doost M, et al. Effect of vitamin D supplementation as adjunctive therapy to methylphenidate on ADHD symptoms: a randomized, double-blind, placebo-controlled trial. Nutr Neurosci. 2018 Nov;21(5):202-209.
      https://doi.org/10.1080/1028415X.2016.1228080

  • Elimination Diets

    • Pelsser LM, Frankena K, Toorman J, et al. Effects of a restricted elimination diet on the behavior of children with attention-deficit hyperactivity disorder (INCA study): a randomized controlled trial. Lancet. 2011 Feb 5;377(9764):494-503.
      https://doi.org/10.1016/S0140-6736(10)62227-1

  • Gut Health and ADHD

    • Aarts E, Ederveen THA, Naaijen J, et al. Gut microbiome in ADHD and its relation to neural reward anticipation. PLoS One. 2017;12(9):e0183509.
      https://doi.org/10.1371/journal.pone.0183509

    • Wang LJ, Yang CY, Chou WJ, et al. Gut microbiota and ADHD: The potential role of probiotics. Neuropsychobiology. 2022;81(1):1–10.
      https://doi.org/10.1159/000515828

  • Hair Tissue Mineral Analysis (HTMA)

    • Thompson CM, Rontal A, Sarigul-Klijn N. Hair as a biomarker of environmental exposure and nutritional status in children with ADHD. Biol Trace Elem Res. 2020;195(1):156–163.
      https://doi.org/10.1007/s12011-019-01845-4

  • Sleep Disturbances in ADHD

    • Cortese S, Faraone SV, Konofal E, Lecendreux M. Sleep in children with attention-deficit/hyperactivity disorder: meta-analysis of subjective and objective studies. J Am Acad Child Adolesc Psychiatry. 2009 Sep;48(9):894-908.
      https://doi.org/10.1097/CHI.0b013e3181ac09c9

  • Mindfulness and Yoga

  • Chimiklis AL, Kerns CM, Rusch HL, et al. A pilot study evaluating feasibility and preliminary effects of mindfulness-based stress reduction on psychological functioning in adolescents with ADHD. J Child Fam Stud. 2018;27(8):2594–2607.
    https://doi.org/10.1007/s10826-018-1097-2

  • Cohen SC, Harvey DJ, Shields RH, et al. Mindfulness-based interventions for ADHD symptoms: A meta-analysis. J Atten Disord. 2018 Feb;22(5):386-398.
    https://doi.org/10.1177/1087054715625301





























Katharina Naran
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