Food for the calm mind - My favorite supplements for a busy brain

Do vitamin supplements help to reduce ADHD symptoms? Research on the effectiveness of supplements for ADHD management is inconclusive for the most part. This report is based on personal experience, discussions with other parents and personal research. The supplements that I have tried for my child were prescribed by a naturopathic medicine practitioner in Hong Kong. While some or most of these supplements are easily available over the counter it is always useful to determine the right dosage and manufacturer with the help of a qualified practitioner. The formula, quality of raw material, quality etc may impact efficacy of the supplement thereby making it essential to be under supervision of an experienced practitioner to ensure you get the best bang for your buck.

My favorite herbs and supplements for ADHD

Omega 3 Fatty Acid

Omega 3 is known to support mental health and also improve attention and behavior. It is also believed to play a positive role in managing inflammation, attention and health of the nervous system. The human brain is also made of 60% fat thus a diet rich in healthy fats is meant to do good for developing a healthy nervous system. Omega 3 is polysaturated fat that performs important bodily functions.

I have been using OMEGA 3 supplements for my child off and on since the last 3 years. Our child was advised to use this supplement as it is known to combat inflammation, improve ADHD symptoms such as focus, mood, irritability. The taste did need a little getting used to but once we crossed that mile, we did not face any resistance from our kid in consuming the supplement. I do feel that in my case I did not see any drastic improvements immediately but after regular administration of this and a few other supplements we started to notice our child 'outgrow' some of his previous symptoms. There was improved speech, better eye contact and longer ability to stay on task. I did give it a break after some extensive use as I am of the school of thought that one should give the body a break from supplements and allow it to detox. Subsequently we noticed some tics developing in our kid and were again advised to use Omega 3 fatty acids to combat any inflammation in the body which may have been associated with the tics. Needless to say, our child did outgrow the tics in a few months which could be a combination of few factors, but Omega 3 fatty acids are definitely one for the books for better brain and body health.

Methyl B12

B12 is an essential vitamin which is derived from fish, meat and dairy products. Fermented foods are also known to be a source of B12 specially for people on vegetarian and vegan diets. Methylated B12 is an active form of the vitamin, which is crucial for various bodily functions. it is also associated with the overall well-being of the nervous system specifically for faster and better nerve impulse transmission. A deficiency of this vitamin is associated with multiple physical and cognitive, behavioral problems. People on high carb, sugar western diets are often found to be deficient in this essential vitamin.

I was set on a quest to explore the efficacy of this vitamin after viewing multiple testimonials online regarding the magic like effects of taking Methyl B12 injections primarily in the area of speech development and socialization. I was able to procure an oral spray in my city vis-a-vis an injection which was proclaimed to have a dramatic impact; however, I did notice a growing improvement in my child's expressive speech and vocabulary. We have used Methyl B12 sprays again for a long period of time with a few detox breaks in the middle, I can vouch that it can be effective for your child if he is tested as deficient or you suspect any expressive language delay. This supplement is definitely worth exploring, its efficacy may vary depending upon the individual's composition and need.

Hack your brain health

Probitiocs

Probiotics operate on the gut microbiome i.e. it increases the number of beneficial bacteria in the gut. The gut bacteria are associated with improved digestion, vitamin and mineral absorption. Probiotics are known to enhance the natural pharmacy in the human body enabling to produce its own fleet of antimicrobial substances, like short chain fatty acids and organic acids, and enhance the activity of certain immune cells, all of which help defend the body against incoming infections. The brain and gut are also connected through a path known as the gut brain axis. Thus, a healthy gut impacts the brain activity positively.

There are multiple types of probiotic supplements available in the market as powders, liquids, oil based etc. These can contain live microorganisms or single strains of bacterium. They are measured by the number of colony forming units (CFU). Amounts may be written on product labels as, for example, 1 x 109 for 1 billion CFU or 1 x 1010 for 10 billion CFU. Many probiotic supplements contain 1 to 10 billion CFU per dose, but some products contain up to 50 billion CFU or more.

I have always found a positive impact in using probiotics in general behavior, mood, focus. It is also my go to in the event of any minor infections, stomach issues etc. Among the ones I tried I found more success with oil-based probiotics, and we use one with 100 million CFU. There are many more potent ones available in the market with much stronger CFUs again please consult a health practitioner to find the right one for your family.

Saffron

Saffron is another herb / supplement which is known to have positive impacts on ADHD, anxiety among many other benefits that are associated with this herb. Saffron is essentially a herb found from the flower of a saffron plant. The part of the flower known for its positive effect is the dried stigmas of the flower. It is believed to have strong antioxidant properties and believed to be a mood enhancer. There is also a school of thought that compares the effects of saffron vis-a-vis ADHD medication, some clinical studies claim that saffron was comparable to methylphenidate in treating hyperactivity and inattention.

There is also some clinical studies to show that saffron combined with methylphenidate i.e. a saffron supplement along with a standard ADHD medication has a positive impact on the efficacy of the medication.

My experience with a saffron supplement was a bit mixed, I realized that my child was feeling increasing sleepy and tired and much to my dismay was a tad bit more emotional than usual. As a result, I quickly became discouraged from using saffron supplements. This was until I remembered that saffron is used widely in my country in various savory and sweet preparations for its unique aroma and colour but also for its many health benefits. So, my alternative was to prepare saffron tea at home with pure saffron I procured from India. I noticed the negative effects of the market bought supplements ceased to exist and we could enjoy a flavorful saffron tea at home.

This approach may be questionable to some, as the dosage is unmeasured and varied on a day-to-day basis; this, however, was the best alternative for my family. There isnt a one size fits all approach as far as natural supplements are concerned so I encourage you all to find your own Cinderella slippers that fit just right.

Apart from these there are a volley of other herbs and supplements for brain health and mood including ashwagandha, lemongrass, B-complex vitamins and a few more. I will surely cover more in part II of this blog. Meanwhile I do hope I was able to benefit you in someway with my experience and sharing . Happy reading and exploring , until we meet again .