Zinc ADHD Vitamins Improve Symptoms of Attention and Hyperactivity

Zinc is one of four ADHD vitamins or supplements that is, indisputably,
helpful in improving the symptoms of Attention Deficit Hyperactivity Disorder
(ADHD). I say indisputably with a qualifier. Many traditionally trained
physicians will dispute the benefit of the use of any vitamin for ADHD symptoms improvement.

Zinc has been used as a vitamin for ADHD in many clinical studies and many well
done case control and random control trials. The results of these studies have
been published in various peer reviewed and respected medical journals and the
majority of these clinical trials have reported findings indicating that zinc is one of the most important ADHD vitamins and that zinc will improve the symptoms of ADHD.

Zinc ADHD Vitamins

Zinc is naturally found in oysters, wheat germ, lamb, veal liver, peanuts, dark
chocolate and sesame seeds but many people do not consume enough of these foods
to get and adequate amount of zinc in their diets. People who eat a diet that
does not include enough zinc rich foods will be zinc deficient and these zinc
deficiencies has been shown in studies to cause memory deficits, hyperactivity
and learning problems.

Zinc is especially important during childhood development and it plays an
important role in brain maturation. One study of young, zinc deprived, monkeys
reported findings indicating that zinc deprivation led to learning and memory
deficits as well as emotional immaturity.

The reason that zinc helps the symptoms of ADHD is related to the fact that zinc
is necessary for our bodies and our brains to break down and use many bodily
elements that are significant for proper brain functioning. These same brain elements are also
important in the treatment of ADHD.

The science behind how zinc works is complicated but some of the bodily factors that are
affected by the ADHD vitamin, zinc include:

1. The use of dietary proteins which are the essential building blocks of our brain messengers, the neurotransmitters.
2. The effectiveness of the essential fatty acids such as the Omega-3 fatty acids that are not only brain anti-oxidants and anti-inflammatory but that also play an important role in ADHD treatment as mentioned in the post on Omega-3 and ADHD
3. Dopamine, serotonin and nor-epinephrine, the neurotransmitters that are thought to play the most important and critical role in the development of ADHD symptoms. 
4. Melatonin which not only contributes to the quality of our sleep but that also acts to regulate the use of dopamine in our brains. 

Children with ADHD have been found to have lower zinc concentration than
children with no ADHD symptoms . One study found that 2/3 of children with ADHD
had zinc deficiencies. Supplemental zinc when used as an ADHD vitamin has been
found to improve the inattention of children with ADHD as well as the hyperactivity of ADHD.

Other vitamins for ADHD such as magnesium, the B vitamins and Iron work together
with zinc to improve brain function. One study found that verbal and non-verbal
memory deficits in children could be corrected with the use of and zinc and iron
supplement.

Zinc is an important and essential brain nutrient that must be present for our
brains to break down and use many bodily products. Adults and children with ADHD are sometimes zinc deficient because they do not eat foods that are rich in ADHD vitamins such as zinc.

Taking zinc as an ADHD vitamin at a dose of 15mg per day is important to insure that our bodies function properly and this supplemental zinc may improve the symptoms of ADHD. As with any ADHD vitamin or ADHD supplement, before taking supplemental zinc, adults and children with ADHD should consult their physicians.

Vitamins for ADHD, More Omega-3 Info

Perhaps the single most effective ADHD vitamins/supplements are the Omega-3 fatty acids.  Studies have reported fairly consistent improvement in the ADHD inattention scores of ADHD children and adults who are taking supplemental Omega-3 fatty acids.  As far as vitamins for ADHD are concerned, the Omega-3s are one of the 'heavy hitters'.

The Omega-3s are not the only beneficial vitamins for ADHD but before I move on to discuss other ADHD vitamins and supplements there are a few bits of information that I thought I should include or emphasize.

ADHD Vitamins and Omega-3 for ADHD

In the interest of the ADHD reader (that would be anyone reading on the web), I will list these in list form.

1. Omega-3 fatty acids are a group of polyunsaturated fatty acids that are important for brain function as well as other important bodily functions.
2. The Omega-3 fatty acids are a natural substance found in fatty fish, in some seeds and nuts such as flax seed and walnuts and also in certain vegetable oils. Omega-3 fatty acids can also be taken as a dietary supplement.
3. The Omega-3 fatty acids may be poorly absorbed AND Metabolized by people with ADHD.
4. The ratio of fats in the diet is as important as the amount of Omega-3 fatty acids consumed. Too much intake of the "bad" fats found in foods such as deep fried offerings will totally interfere with the proper absorption and effectiveness of the Omega-3 fatty acids. Eating a high dose of 'bad' fats will nullify or decrease any benefits that might have been had from taking this ADHD vitamin/supplement. 
5. Taking Omega-3 fatty acids in food form is ALWAYS better than taking this ADHD vitamin/supplement is pill form.
6. Certain other vitamins such as zinc, magnesium, and vitamin C and Vitamin E play a crucial role in the metabolism and absorption of the essential fatty acids. 
7. The essential fatty acids are prone to oxidative damage and as a result it is necessary to take dietary anti-oxidants in order to diminish this oxidative process. Vitamin E is a fat soluble anti-oxidant that can stick around for longer periods of time within our bodies and for this reason may be more beneficial as an anti-oxidant than some of the other water soluble anti-oxidant vitamins such as vitamin C. 
8. Not all essential fatty acids are created equal. According to Nicholas Iverson, who writes the very comprehensive and detailed scientific ADHD Treatment Blog, the three different omega-3 fatty acids all play a role in improving ADHD. Iverson reports that "Among the omega 3-fatty acids, perhaps the most important is called alpha-linolenic acid (ALA). The human body is unable to produce this type of fat, so it must be obtained via dietary measures. The body can then convert ALA to two other types of omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA(eicosapentaenoic acid). Both DHA and EPA can be incorporated into cell membranes, giving them a more flexible conformation. Not surprisingly, all three of these omega-3's (ALA, DHA and EPA) are currently popular supplements and health-food items." Iverson also states that the ADHD vitamins/supplements called EPA may be the Omega-3 most likely to help ADHD but that all three of these Omega-3s are important in their own way.
9. The recommended dosage of the Omega-3 fatty acids is not written in stone but most experts agree that for adults and children, a dosage of 1-3 grams of a fish oil tablet daily can help the symptoms of ADHD.
10. According to the National Institute of Health, National Center for Alternative and Complimentary Medicine, The FDA has concluded that omega-3 dietary supplements from fish are recognized as safe but in some people they may cause minor gastrointestinal upsets, including diarrhea, heartburn, indigestion, and abdominal bloating. The NIH reports that in high doses, fish oil can interact with certain medications, including blood thinners and drugs used for high blood pressure.
11. When choosing an Omega-3 fatty acid ADHD vitamin/supplements, chose one that states on the bottle that it has been tested and found to be free of heavy metals such as mercury and that is guaranteed to be free of environmental toxins such as PCBs or polychlorinated biphenyls.
12. Patients should always consult with their physician before starting any ADHD vitamins or supplements.

Vitamins for ADHD and the Omega-3 Fatty acids

In closing, I would like to recommend that anyone with or without ADHD supplement their diet with foods rich in the Omega-3 fatty acids.  In grocery stores today, you can find milk, bread, eggs and other products that have supplemental Omega-3 fatty acids included.  Inattention and other ADHD behaviors can be improved by increasing the amount of Omega-3 fatty acids in your diet.  If you or your child are unable to eat a diet that is rich in the Omega-3 fatty acids than you should consider supplementing your diet with an ADHD vitamins/supplement rich in Omega-3s.